June 24, 2013

Posted: June 24, 2013 in Concept2, CrossFit Rowing, Interesting Link, WOD

Tonight’s WOD is a decrementing ladder from 10 to 1 of hang power cleans, box jumps, and situps. I will sub burpees for box jumps to avoid further knee issues.

The new box is coming along nicely. We don’t have our massive pullup rig yet, but it is coming. A 48 x 8 monster for the center of the floor. Here is Alexei’s photo from the morning crew (there were 11 people, not sure where they were at the time of the photo). We’ve finally got some more room to grow!

Morning Crew

CrossFit Rowing WOD

2 x 12min w/ 3min Rest
2′ @18 S/M, 2′ @24, 2′ @20, 2′ @26, 2′ @22, 2′ @28
2′ @28 S/M, 2′ @24, 2′ @26, 2′ @22, 2′ @24, 2′ @20

S/M = Strokes per minute

CrossFit Endurance – Tues/Thurs/Sun

Row (TUE): Repeat 6:00 on / 4:00 off, until form/pace deteriorates

Concept 2 WOD

Row a 5000 meter time trial, going for your personal best. After you’ve rowed, enter your time in the Online Ranking and see where you stand with others of your age, gender and weight class.

Interesting Links

Metabolic Breathing Ladders: Training in a Controlled State of Panic – Breaking Muscle


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