Row Your Boat

 In WOD

Textbook Front Squat

 

WOD 1/11/12

Press 3-3-3-3-3  All sets at 75-85% of your 1 rep max

 

For Time:

Row 500m

Rest 4 minutes, repeat for a total of 4 sets. Each effort should be 80-90% max effort.

Record your time for each 500m row.

 

What’s been your favorite workout? What’s been your toughest? Discuss in the comments.

 

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Showing 20 comments
  • JJ
    Reply

    i can tell you whats not….this one. rowing and rowing hard like this wod is always super difficult when you push yourself

    favorite- any chipper (most of the time) , Annie, Helen, wods with burpees :]

    toughest- “the mid”, and lots of others that are slipping my mind currently

  • Miranda
    Reply

    Toughest workout would have to be any speed workout with heavy squats… Like thrusters, poop like that.

    Favorite? Days where we slow it down and focus more of strength and power as opposed to constant speed and stamina. A good ‘death by…’ would put a smile on my face 🙂

  • Stephanie
    Reply

    Favorite would be Annie, FGB, and almost anything with strength. One rep max days are pretty exciting.

    Toughest would be Fran and definitely that sprint workout we did a couple of weeks ago with the row + 20 burpees, 20 burpees + 20 goblet squats, 20 goblet squats + 20 pushups.

    Can we do Crossfit Total? 🙂

  • Merrell
    Reply

    Favorite: Any one where I suprise myself, or RX (or come close to RX)
    Toughest: The Chipper’s.

  • jason
    Reply

    My favorite 2 WODs are: Nancy because I can do the overhead squats now and I love to run. Also, I really enjoyed Games WOD Deadlift/Burpee that I got to do with an absolute beast Clayton Manzer.

    Toughest WODs are that little whore “Kelly” and “The mid.” That is way too much squatting volume for my skinny little legs. Also, I strongly dislike anything that requires me to frontsquat more than about 3 reps.

  • Chris Adkins
    Reply

    Absolutely love the heavy lifting we have been doing and mid WOD’s.

    Toughest WOD’s are the sprint ones. ALthough not a sprint toughest WOD ever was the “BRIDGE”.

  • JJ
    Reply

    ooo touche Jason. Kelly is a B****

    and i would agree with slowing it down and lifting heavy. those days are surprisingly fun for me as well…only when i Pr though

  • Erin
    Reply

    My favorite WODs are anything with cleans in it. I also love chippers!

    Toughest WOD? Karen…i HATE wall ball. Oh and prob. this WOD too. I suck at rowing…

  • Dena
    Reply

    I agree with Stephanie. The WOD we did after New Years with the rows and burpees, almost puked. And I agree with Chris, “The Bridge” was pretty tough as well.

    Favortites- I can’t lie, I love all of them that I have done.

  • Merrell
    Reply

    Okay, todays WOD is totally my favorite. Rowing is just fun for me, for some reason.

  • StephenW
    Reply

    I think my toughest is any WOD that has rowing followed by squatting with weight.

    My favorite is 5th Mountain. I really didn’t know I could finish that.

  • Austin Smith
    Reply

    Kelly–hate her.

  • Clint
    Reply

    Favorites – Nicole, Cindy, and any of the 20 min amraps or heavy running emphasis wods
    Ones that leave me the most wrecked – tabata this, task priority FGB
    Least favorite – None. Now that I know what it feels like to be limited due to injury it makes me appreciate the stuff I hated to do.

  • Jaywes23
    Reply

    135 x 3 sets, 145, 155
    1:42 – 1:46 on rows

  • Chris Adkins
    Reply

    135# all 5 sets. 1.40-1.37 on rows.

  • Jason
    Reply

    135-145#. 1:35, 1:35, 1:37, 1:40. That last row was about 80% arms. My legs were shot!

  • Jamie Coleman
    Reply

    2:01~2:04~2:02~1:58
    8 second away from getting on the board! Happy with my times for now!

  • Stephanie
    Reply

    63#, 68#, 73#, 83# x2
    1:57/1:57/2:07/2:01

    Moved the resistance down to 3 on rd 3 and it hurt just as good and took me longer. “/

  • Neal
    Reply

    1:43 1:42 1:38 1:37

    Dave killed the rowing today

  • Neal
    Reply

    hardest workout was the 21-15-9 of deadlift (315) & 30” box jumps from regionals.

    I for some reason still hate fran. I feel so terrible afterwards for about 15 minutes. The pain is so intense even though the workout is only 3 minutes long.

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