In teams of four, complete three rounds each of:
Row 500 Meters
30 Thrusters (95/65 lbs)
20 Burpees
Teams get only one work station per exercise and one “rest” station. Athletes may not advance to the next work station until their preceeding teammates have completed their work at that station.
I took part of a weightlifting workshop today focused on Clean & Jerk, hour and half ot technical and skill review with a whole lot of cleans done at 50% of my PR. I wanted to do some extra work after the workshop was done but due to time constraints I only got to do some small practice of my HS walk, which is coming along nicely.
I wish I lived in an area where cossfit was more popular and had actual gyms that had workshops! Guess I need to move to Cali!
Well, I live nowhere near to cali, but in uruguay Crossfit has been gaining a lot of momentum in the last couple of years and my box is actually very active about doing supplemental training for the athletes in several aspects; guess I just got lucky
Been doing some running type wods on saturdays. Looking to hit an hourish stimulus, todays was
2 mile run
750 m row
50 burpee box jumps
1 mile run
500m row
25 burpee box jumps
.5 mile run
250 m row
15 burpee box jumps
51:55 running on gravel and did include hills 🙂
My display broke on my rower and couldn’t remember my average for 500m. Looking at Candy’s time, I was way off! Used 4 min for row. Went Solo and took a 4 min break at end of round. 11:30, 10:07, 10:07.
I’m a VERY slow rower…500 shouldn’t take more than 2 min tops….u prob rowed closer to 1000m. Props to you. ..my legs would have fallen off!
Attacked this alone and short on time…so this is how it went…
Row 500
30 thrusters @ 65# (first round) / 55# (2&3)
20 burpees
6:53 / 6:16 / 6:13
My rows were just over 2 min each…so rested till 3 min and then performed thrusters and burpees….then took 2+ min rest after each round…so. ..the faster I did thrusters and burpees the more rest I got.
My hips and sholder are soooo tight! That’s why I dropped thruster weight.
Finished up with some banded scarecrows. ..could barely lock my hands at the bottom.