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. I forgot to record my snatch weight on the board.


    My form needs work

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

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

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

    SWOD: 175 lbs (10 lbs PR)

  6. CourtnieMcKone says

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

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

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

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

  10. Muffin Man says

    CWOD: 188 Rx with Manny
    SWOD: 175#

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