Sunday 100117

Basics of Rowing
Common Rowing Flaws
Crossfit HQ Rowing Records
Yummy Avocado

Row 1000m
Rest 3 minutes
300 Double Unders
Rest 3 Minutes
100 KB Swings, 1.5/1 pood
Post times for each event.

17 comments for this entry:
  1. Abi
    January 16th, 2010 on 8:40 pm

    This WOD looks brutal… Any chance of a Cindy makeup please ??

  2. DF Pete/The Conclusion
    January 17th, 2010 on 9:03 am

    Can’t make this morning. Looks like a great wod Aaron!

    Going to do heavy thrusters at home (with DBs). Have fun guys…and gals…and Condition (haven’t figured out which group you fall into. :)

  3. DF Pete/The Conclusion
    January 17th, 2010 on 10:13 am

    21-15-9 of:

    DB Thrusters (50lb)
    sit-ups

    Not sure how long…I think one song played on my IPOD during the WOD. Always surprised how much harder DB thrusters are compared to BB thrusters.

    Wish I could have made today’s workout though.

  4. Silent Assassin
    January 17th, 2010 on 12:31 pm

    Around 24 min rx’d. Too many times to remember. Maybe someone could post a whiteboard pic.

    Mike PCF: Thanks for the myofascial release tips.

  5. MikePCF / Boston Mike
    January 17th, 2010 on 12:59 pm

    Chris K, my whiteboad pic has you 22:58 Total. 3:29 for the row, 7:41 for the DU, and 5:47 for the KB Swings,

    Great WOD: 22:41 Total for me. 3:43 1K Row, 6:27 300 Doubleunders, 6:31 100 KB Swings (1.5 pood).

    Great job to the 10am. Aviv did a great warmup, and everyone had some great effort. Doubleunders seem to be coming along well for a lot of people.

  6. MikePCF / Boston Mike
    January 17th, 2010 on 1:00 pm

    Oh and I don’t want to jinx it because so far it’s going good for us, but go NOVA ova (yeah that’s in my Boston accent) the Hoyas!

  7. Kate L
    January 17th, 2010 on 1:04 pm

    23:10 with 600 single unders. 3:58 row, 10:06 su, 8:06 1 pood.

  8. BryanR
    January 17th, 2010 on 1:06 pm

    Did wod at my apartment gym.

    50 squat clean and jerk, 50 lb dumbells for time. 11:04- prev best was 11:54…

  9. Susan
    January 17th, 2010 on 1:11 pm

    This was brutal. About 28:16 total with 300 single unders (yeah, I know that’s lame). Row was 4:57.5.

  10. Caitlin
    January 17th, 2010 on 1:20 pm

    25 minutes total rxed (with the 6 minutes rest) otherwise 19:00– 4:20 row, 9:30 double unders, and 6:00 for KB.

  11. Mike G
    January 17th, 2010 on 1:56 pm

    24:?? RX’d. 3:32 on the 1K row, 7:47 for the DU’s, 7:?? on the 100 KB Swings (1.5 pood). That was pretty brutal.

  12. Sharon
    January 17th, 2010 on 2:30 pm

    Quality pic of Greg.

  13. Jeremy M
    January 17th, 2010 on 2:33 pm

    3:40 row
    150 dbl (stopped after 12 min)
    9:00 swings
    tried doing remaining dbls but after 50 more had to quit. Awesome workout.

  14. Cindy
    January 17th, 2010 on 4:37 pm

    4:25 row
    9:08 600 single unders
    6:12 100 1 pood kettlebell swings.
    =25:45

    jumping rope is brutal.

  15. Lynette
    January 17th, 2010 on 7:55 pm

    19:13 incl. 6 min rest
    4:12 row
    3:12 300 running man jumprope
    5:88 KB (30lb)

  16. Brian
    January 17th, 2010 on 8:05 pm

    Since Brian posted HQ rowing times click on my name to see the indoor rowing world records

  17. JeremyB
    January 17th, 2010 on 8:48 pm

    18:06 as rx’d 3:24 row 3:56 DU 4:46 KB 30 second hand stand holds X 7

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