Just row harder

Johan asked me if I could get a few volunteers to help out for the Gala Expo he’s putting on this weekend. You would be needed from 8-11pm on Friday and Sunday night. The work is physical as you’ll be unloading and loading many bridal gowns. To compensate you for your time, Johan will give you admission to the show and ballots to win a free car. I’ll also throw in tickets to see the next Hairy Tease play starring Jane Messervier. Let me know today if you’re able to help out.

No strength – with extra time, feel free to work on a goat.

Row 1 minute
Rest 1 minute
Row 1 minute
Rest 50 seconds
Row 1 minute
Rest 40 seconds
Row 1 minute
Rest 30 seconds
Row 1 minute

Score is your total distance traveled.

Frogger!

29 thoughts on “Just row harder”

  1. Mobility
    Warmup x2
    10 squats
    10 Ringroes
    10 Burpees
    Samson Stretch

    Just Row Harder
    Total DIstance= 1192

    Rowing technique is poor, full extension wasn’t reach plus the handle wasn’t reaching my stomach most of the time.

    Worked on handstand pushups with red and green band. Feels easier and more comfortable than before. Manage to get a pullup w no band for the 1st time. I know I can do more when my hands get better.. 🙂

  2. Revolution Ropes have been ordered. There’s a big yellow envelope on the desk with your name. Please place your $30 in it and cross your name off. Thanks!

  3. Mob
    Warm-up x2 (10 squats, 10 ring rows, 10 burpees, samson strech)

    Practice Double-Unders a bit

    WOD: 1520m

    Nice race Steve! Good job everyone!

  4. Wu x2

    Goats:
    20dips (2 yellow bands/ then 1 yellow band)
    70 mountain climbers
    20 box jump

    Wod:
    1410m

    Great job owen & amanda! Thanks for The rowing technique tips coach (:

    1. Holy Cow Elissa, your “Goats” were an entire workout! Congrats to the Shelley and Steph on your pullups today too!

  5. Mobility
    2 Rounds of
    10 Squats
    10 Ring Rows
    10 Burpees
    Samson

    WOD – 1571m

    Goats
    Overhead Squats
    Double Unders – Still haven’t made it to two in a row, but got some great tips from Kevin

  6. um, I see everyone did 2 rounds of the warmup, I thought it was only 1?? Oops!

    WUx1:
    10 Squats
    10 Ring Rows
    10 Burpees
    Samson stretch

    Worked on shoulder strength..

    WOD: 1267m

    Thanks for letting me row with you Elissa…sorry for the umm…mental breakdown(s). Rowing & I aren’t friends yet but I’m working on it. 🙂

    1. You pushed through and finished with an awesome distance! Maybe call it a breakthrough instead of a breakdown lol Great job.

      1. Thanks Joanna. I’m embarrassed to say that I’m actually afraid of rowing…so I need some more practice. 😉

      2. I think you are a trooper & congrats b/c you went into a WOD on your day off to tackle one of your biggest goats. Your a true Crossfitter Amanda!

  7. Modified WU x 2

    Worked a little bit on double unders, but didn’t want to gas myself for the rowing.

    WOD: 1353m
    I always find rowing WOD’s a challenge. Recovery is a bear. Have to work on fuller, more powerful extensions. Great race Shelley.

    A big YIPPEE to both Shelley & Steph on your first unassisted pull ups.

  8. WU mobility
    10 squats
    10 Ring Rows
    10 burpees
    Samson Stretch

    Worked on cleans
    got comfortable with split cleans
    15-45-55-65-75-95

    WOD
    1 min row
    1 min rest
    1 min row
    50 sec rest
    1 min roow
    40 sec rest
    1 min row
    30 sec rest
    1 min row

    Total dist …..Forgot to mark it down but was told 2 meters more than Steve….1530 ish

    Great job Elissa and Amanda! needed the cheering at the end!

  9. mobility + 2x(squats+ring rows+burpees+samson stretch)
    WOD
    1 min row
    1 min rest
    1 min row
    50 sec rest
    1 min roow
    40 sec rest
    1 min row
    30 sec rest
    1 min row

    total meters 1705 m.

  10. Steve (M/36/200)

    Modified WU x 2

    Worked on DU’s thanks for the tips coach.

    Just Row Harder = 1530

    It was a fun race Mario. It looks like Marc got a couple boat lengths on us though. Nice Work Sasquatch!

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