Thursday WOD

17
May

Thursday WOD

Rowing ‘all out’ with terrible form is significantly harder than rowing ‘at a good pace’ with great form.

In 6 minutes, row 750m.
With the remaining time, as many reps as possible of overhead walking lunges.

Compare to Nov.24/11

Bars and rings…staples of any CrossFit gym

70 Responses

  1. Andy

    Mobility

    WU x 2: 10 squats, 10 shoulder press, 10 good mornings, samson stretches

    WOD
    In 6 minutes, row 750m.
    With the remaining time, as many reps as possible of overhead walking lunges.
    Total: 41 reps / overhead walking lunges

  2. Mobility
    WU x 2: 10 squats, 10 shoulder press, 10 good mornings, samson stretches

    WOD
    In 6 minutes, row 750m.
    With the remaining time, as many reps as possible of overhead walking lunges.

    Total: 37 reps / overhead walking lunges #10 Plate

    Thanks for the Rowing Technique Tips Kevin!! 🙂

  3. Gilles

    Mobility
    WU x 2: 10 squats
    10 shoulder press (45#)
    10 good mornings (45#)
    samson stretches

    WOD : Rowing Analysis
    In 6 minutes
    row 750m. with the remaining time, as many reps as possible of overhead walking lunges.

    Score Total Lunges: 50 reps @ 45# same as nov 24/11

  4. Rachel

    Mobility
    WU x 2: 10 squats
    10 shoulder press (35#)
    10 good mornings (35#)
    samson stretches

    WOD : Rowing Analysis
    In 6 minutes
    row 750m. with the remaining time, as many reps as possible of overhead walking lunges.

    Score Total Lunges: 29 reps @ 25# on nov 24/11 I did 34reps @ 10# still need to work on my rowing and lunges are still a goat.

  5. Maria

    Mobility

    WU x 2: 10 squats, 10 shoulder press, 10 good mornings, samson stretches

    WOD
    In 6 minutes, row 750m.
    With the remaining time, as many reps as possible of overhead walking lunges.
    Total: 52 reps @ 25#

    Legs-hips-arms-arms hips legs- I’ll be singing that ALL day!

  6. Shannon

    Mobility
    WU x 2: 10 squats, 10 shoulder press, 10 good mornings, samson stretches

    WOD @ Rx 🙂
    Total Lunges: 64

    PR, as last time I did 10# and 52 lunges. 12 more lunges and 15# more 🙂

    Good work to everyone this morning at 6am!!!

  7. Michelle

    Mobility

    WUx2

    WOD as rx’d (don’t get to say this very often 🙂 : 56

    Kevin, the techique refresher, as well as the sidelines coaching during the rowing really helped. I don’t have the signature rowing cough I usually get. So, thanks 🙂

    1. Kevin

      Thanks for putting the advice to good use.

      It’s amazing when you stop worrying about the clock and focus on form, everything falls into place.

      The sign above our door is there for a reason: Mechanics, Consistency, then Intensity.

  8. Heather S

    Mobility
    WU x 2: 10 squats
    10 shoulder press (45#)
    10 good mornings (45#)
    samson stretches

    WOD : Rowing Analysis
    In 6 minutes
    row 750m. with the remaining time, as many reps as possible of overhead walking lunges.
    Score Total Lunges: 36

    800m run
    What a great morning to be up and at the gym!

    As usual I loved the rowing. Also informative to see how my form started to fall apart as I approached the last 100 m and had to really focus on legs-hips-arms-arms-hips-legs to get it right!

    Feel free to repeat this WOD as often as possible 🙂

  9. Josh

    Mobility
    WU x 2:
    10 squats (45#)
    10 shoulder press (45#)
    10 good mornings (45#)
    samson stretches

    WOD : Rowing Analysis
    In 6 minutes row 750m
    With the remaining time, AMRAP overhead walking lunges 45#

    Score Total Lunges: 28 reps @ 45#

  10. Jamie

    Mobilty
    WU x 2

    WOD – Rowing Analysis
    Row 750m and AMRAP of Overhead Walking Lunges (45#) in 6 mins

    72 Lunges

    That’s the hardest I have pushed myself at CF in a while, it felt really good.

  11. Gillyon

    Mobility and warmup

    WOD – 43 reps. Gosh my rowing needs work. No cracked rib this time…so I guess that is an improvement.

    3 rounds of 10 pull ups just because I can do them again. 🙂

  12. Amanda

    WOD rx’d: 49 reps.

    My diet & water intake from this week was very evident today; I got 3 reps less than last time.

  13. Leslie

    Mobility and WU X 2 @ 35#

    WOD – 1st time as Rx’d!! Very pleased about that.
    33 – 25# Lunges

    Love the rowing, it’s going to be great to apply the technique out on the water next weekend!

  14. Blake

    Mobility + Warmup (Squat, Press, GM)

    WOD:
    In 6 minutes, row 750m.
    With the remaining time, as many reps as possible of 45# OH Walking Lunges.

    53 Lunges.

    Same score as November but used 25# plate then so I am happy with the improvement!

    Squeezed 3 MUs in but my DUs were still dismal.

    GREAT JOB 4:15 CREW!

  15. Sarah

    Mobility
    WU x 2:
    10 squat
    10 shoulder press (45#)
    10 good mornings
    samson stretches

    WOD : Rowing Analysis
    In 6 minutes row 750m
    With the remaining time, AMRAP overhead walking lunges #

    Total: 42 lunges

    Yikes that was way harder then I thought it would be!! I have a feeling my legs are going to be sore tomorrow!

  16. Chris

    Mobility
    WU x 2:
    10 squat
    10 shoulder press (45#)
    10 good mornings (45#)
    samson stretches

    WOD : Rowing Analysis
    In 6 minutes row 750m
    With the remaining time, AMRAP overhead walking lunges 45 #

    Total: 58

    If I hadn’t stopped half way through to talk to my new bff I might have been able to get a few more reps in! Thanks for letting me know Jeff! Awesome rowing pointers Kevin!! Thanks!

  17. Krista

    Mob
    WU x2 10 each squat, shoulder press @ 35#, good mornings @ 35#, Samson stretch

    WOD Rx 58 reps

    Row is weak, kills me, haven’t had a FRAN COUGH in a long time!! Thanks for the tips and help on row technique Kevin trying to break my poor inefficient habits.
    Great partnering up Elissa, always fun 🙂

    Had fun trying jumping bar muscle ups on 6’6″ bar w 12″ box on a 25# plate…gee quite the set up haha So close but didn’t get it tonight…will definitely keep trying!! Elissa your definitely trying with me next time!!

  18. Chantal G

    Mobility

    WU x 2
    10 each
    – Squats
    – Shoulder press at 35lbs
    – Good am
    – Samson stretch

    WOD
    Rowing Analysis in 6 minutes
    750m then AMRAP of lunges with 25lbs

    Total score : 37

    My throat was burning like crazy !!! I was still coughing an hour after this WOD haha ! It was fun 🙂

    Thanks Mario for the skipping rope ! No more singles for me 😀

      1. Chantal G

        Thank you guys, that’s so nice ! You did amazing too wow !!! And thanks for your constant cheers, it really helps 😀

  19. Jeff S

    1xmob
    2xWU

    Row training..

    WOD..
    2:35 row 750 m
    overhead lunges at 45 with remaining time

    78. That’s gonna hurt tomorrow! 🙂

    Great job 6:30 crew!! Thanks for the support at the end!! :))

  20. Lora

    Mobility
    WU x 2: 10 squats/10 shoulder press/10 good mornings/samson stretch

    Rowing instruction and tips

    WOD
    In 6 minutes:
    Row 750m
    With remaining time AMRAP OH walking lunges @45#
    Total = 49 (and 1/2)

    Now I have a nice “fran cough”…

  21. Corinna

    WU

    WOD with 45 lb plate.

    37 reps. I almost shit in my pants when Kevin told me that I was using the 45 lb plate, but I have to admit it felt pretty empowering walking with that weight over my head!

    Great job teaching tonight Jeff!

    1. Jeff S

      Great job for both you and Lora stepping out of your comfort zone with the 45# .. Awesome! And thanks for the compliment on teaching! 🙂 really enjoying this so far!

  22. Frank

    WU x 2: 10 squats
    10 shoulder press (45#)
    10 good mornings (45#)
    samson stretches

    WOD : Rowing Analysis
    In 6 minutes
    row 750m. with the remaining time, as many reps as possible of overhead walking lunges.

    Score Total Lunges: 49 reps @ 45#

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