Wednesday, 04 January 2017

 If you are interested in working on your rowing, here is a link to an online rowing competition for the month of January, Row’d Royalty. Once on the site, click “Register”, and it will lead you through. Cost is $20. The divisions are Male/Female Standard, and Male/Female Tall. Every week one Concept 2 rower will be raffled off to a luck individual for simply posting their time.


Partner WOD

100m Sprint

10 Power Snatches (95/63)

5 Burpees

10 Calories Rowed

5 Shoulder Press (95/63)


6 rounds for time

(12:00 Cap)




1-rep max

Compare to Wednesday, 13 July 2016



Spine Smash – 2:00

Anterior Compartment Smash – 1:30/side

Quad Smash – 1:30/side

Glute Smash – 1:30/side



Post time, max load, and experiences to comments


  1. http://Susan says

    I forgot to record my snatch weight on the board.


    My form needs work

  2. http://sflynn says

    CWOD: 156, 33# bar, partner with Katie, did the run though and felt GREAT to run again. Only been 8mo!
    SWOD: 70#

  3. http://RhondaG says

    CWOD : 166 (counted the run as 1 point) Brrrrr…!!
    SWOD: 57#
    Got to work on that starting position!

  4. http://Christa says

    CWOD: 156. Shadowed Sarah. 33# bar
    SWOD:70#. Down 3#. Form needs lots of work…had to leave early-ish but want to work on this.

  5. http://Manny says

    CWOD: 188 Rxish
    I think I did like 3 push presses initially

    SWOD: 175 lbs (10 lbs PR)

  6. http://CourtnieMcKone says

    CWOD: 151
    Partnered with Emma. I did 53#.

    SWOD: 98#
    7# drop. I’ll take it.

  7. http://darrenandtara says

    CWOD. Did it.
    SWOD. 85. No Pr

    CWOD. Did it.
    SWOD. 175. Same. Pr’d my hang split strict press. Form was terrific

  8. http://Pinky says

    worked late and missed CWOD.
    SWOD:108#. Same.
    15 minutes on AirDyne after class.

  9. http://Bradley says

    CWOD: partnered w/ Jef. Got five full rounds with 55#
    SWOD: 113#

  10. http://Muffin%20Man says

    CWOD: 188 Rx with Manny
    SWOD: 175#

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