Coach Shane led a warmup for the Terry Fox runners this weekend
15 thoughts on “Row”
Cheryl
In team of 2 with Sarah,
Row 7k
*Switch every 500m
**Must do 7 burpees before you get back on the rower
37:56
Appreciate all the rowing tips Shane!
Kelly B
In teams of 3, (with Team Cantin)
Row 10k
*Switch every 500m
**Must do 7 burpees before you get back on the rower
At time cap we had rowed 9002m
Great job everyone and thanks Bob and Jackie! You too Shane 😉
Gabriel
WOD with Reno and Gilles. great work!
We had 9352 at Cap. (648 meters left)
Thanks Shane!
Del
team of 2 with Tania, Good work!
7K
*Switch every 500m
**Must do 7 burpees before you get back on the rower
time ? 33ish maybe tried keeping below 1:45 pace
Thanks for all the tips Kevin!
Fred
In teams of 3 – Teamed up with Stevo and Rob
Row 10k
*Switch every 500m
**Must do 7 burpees before you get back on the rower
Score: 9,3xx meters at the cap
Thanks guys 🙂
Jeff Leech
open gym with Heather
5 back squats with 2 second pause at bottom then 3 front squats
50-60-70-80% of front squat
135-165-195-225
wod not for time
30 du
20 walking lunges
30 du
20 push ups
30 du
20 cal bike
30 du
20 wall balls 20#
30 du
20 ghd sit ups
30 du
Remi F
In teams of 3, (Ronnie & Moody)
Row 10k
*Switch every 500m
**Must do 7 burpees before you get back on the rower
38:28
I had some good partners!
Rob C
In teams of 3 – Teamed up with Steve and Fred
Row 10k
*Switch every 500m
**Must do 7 burpees before you get back on the rower
Score: 9,394 meters at the cap.
stephdh120
In Team of 2 40min cap
Row 7k
*switch every 500m
** 7 burpees before next row
Time: 35.55 (partnered with Lisa H)
Frankie
In team of 2 with Shane
Row 10k
*Switch every 500m
**Must do 7 burpees before you get back on the rower
9755m completed at time cap
Elba
WOD with Candace & Trencho!!
Total: 9,158m
Great WOD everyone 😉
AMY HOGAN
In teams of 3, (with Amber Huguette)
Row 10k
*Switch every 500m
**Must do 7 burpees before you get back on the rower
At time cap we had rowed 8544m
Marcel
In teams of 3, (with Heidi & Ana)
Row 10k
*Switch every 500m
**Must do 7 burpees before you get back on the rower
At time cap we had rowed 8475 m @ 40 minute cap.
Kristen
In teams of 3, (third wheeled it with Roxanne and Derek :))
Row 10k
*Switch every 500m
*Must do 7 burpees before you get back on the rower
9344 meters at time cap
Aubrey
In teams of 3 – Teamed up with Janet and Trina…girls team!
Row 10k
*Switch every 500m
**Must do 7 burpees before you get back on the rower
Score: 1,100 meters to go at the cap.
Bring a Friend Day tomorrow! Yes, the WOD is first, followed by the strength. 21-15-9 Russian KBS Box Jumps Pullups HR Deadlifts x5 50-55-60-65-70% *full…
In team of 2 with Sarah,
Row 7k
*Switch every 500m
**Must do 7 burpees before you get back on the rower
37:56
Appreciate all the rowing tips Shane!
In teams of 3, (with Team Cantin)
Row 10k
*Switch every 500m
**Must do 7 burpees before you get back on the rower
At time cap we had rowed 9002m
Great job everyone and thanks Bob and Jackie! You too Shane 😉
WOD with Reno and Gilles. great work!
We had 9352 at Cap. (648 meters left)
Thanks Shane!
team of 2 with Tania, Good work!
7K
*Switch every 500m
**Must do 7 burpees before you get back on the rower
time ? 33ish maybe tried keeping below 1:45 pace
Thanks for all the tips Kevin!
In teams of 3 – Teamed up with Stevo and Rob
Row 10k
*Switch every 500m
**Must do 7 burpees before you get back on the rower
Score: 9,3xx meters at the cap
Thanks guys 🙂
open gym with Heather
5 back squats with 2 second pause at bottom then 3 front squats
50-60-70-80% of front squat
135-165-195-225
wod not for time
30 du
20 walking lunges
30 du
20 push ups
30 du
20 cal bike
30 du
20 wall balls 20#
30 du
20 ghd sit ups
30 du
In teams of 3, (Ronnie & Moody)
Row 10k
*Switch every 500m
**Must do 7 burpees before you get back on the rower
38:28
I had some good partners!
In teams of 3 – Teamed up with Steve and Fred
Row 10k
*Switch every 500m
**Must do 7 burpees before you get back on the rower
Score: 9,394 meters at the cap.
In Team of 2 40min cap
Row 7k
*switch every 500m
** 7 burpees before next row
Time: 35.55 (partnered with Lisa H)
In team of 2 with Shane
Row 10k
*Switch every 500m
**Must do 7 burpees before you get back on the rower
9755m completed at time cap
WOD with Candace & Trencho!!
Total: 9,158m
Great WOD everyone 😉
In teams of 3, (with Amber Huguette)
Row 10k
*Switch every 500m
**Must do 7 burpees before you get back on the rower
At time cap we had rowed 8544m
In teams of 3, (with Heidi & Ana)
Row 10k
*Switch every 500m
**Must do 7 burpees before you get back on the rower
At time cap we had rowed 8475 m @ 40 minute cap.
In teams of 3, (third wheeled it with Roxanne and Derek :))
Row 10k
*Switch every 500m
*Must do 7 burpees before you get back on the rower
9344 meters at time cap
In teams of 3 – Teamed up with Janet and Trina…girls team!
Row 10k
*Switch every 500m
**Must do 7 burpees before you get back on the rower
Score: 1,100 meters to go at the cap.