Join us this Friday, 15 April, for a FREE WOD at any class time.
No CrossFit experience needed!
Get your MP spring/summer apparel HERE !
Endurance:
Partner WOD
Row 400m* (at 90% of 500m pace)
3 Rounds for quality of pacing
…Rest 5:00 then…
Row 200m* (at 102% of 500m pace)
3 Rounds for quality of pacing
…Rest 5:00-7:00 then…
Row 1000m* (at max effort)
For time
*Partners split these distances in half each round: 400m=200m/each, 200m=100m/each, 1000m=500m/each
Accessory Work:
“Shoulder Blaster”
10 Side lying shoulder flexion*
10 Side lying shoulder adduction*
10 Side lying external rotation*
3 sets/side
*Weight used is the same for all movements, all rounds. Suggested weight is between 1#-5# plate. Start lighter than you think. If you complete one set you may increase weight, but do not go over 5#. These exercises are designed to be light. Going too heavy can potentially cause injury.
Post results and experiences to comments
Wade1:38.3/Matt 1:53.2
3:31.5
Good work for rowing
PR’d my 500m row. Thanks Coach Jimmy!!!
Woohoo!!!! ❤️
My 500 was 1:29.8 (I think)
I’m not sure the coming out slower is the right strategy for me on a sprint like this. Legs get pumped up regardless and I have trouble going faster later.
Partnered with Daniel
1:51.5/2:03.8
3:55.3
Not a PR for me. And I was VERY close.
RowRowRow the boat!!!
No PR posted
New current 500 PR 207.3
Partner with Mindy total time was 409.6
Rowing is coming back.
NTFS do not use the old rowers to try PR level rowing on.
Team “Ape Bread”
Ape-1:32.3
Bread man-1:41.7
Total-3:14
Kim and Vernice
5-11-6
Row 2:40.5
113# lift 1
123# lift 2
And I did my math wrong
So I just went to 65% and stopped there.
Core work was really good!
2:04 500m Row PR