Row for your life..
Warm-Up
Coach’s choice
WOD prep
Skill:
Kettle bell swing
WOD
“Rowing Zombie”
80/60 calorie row
21-15-9
Wall Balls
Kettlebell swings(70,53)
80/60 calorie row
Option 2:
80/60 calorie row
21-15-9
Wall Balls
Kettlebell swings(53,35)
80/60 calorie row
Option 3:
40/30 calorie row
15-12-9
Wall Balls
Russian kettlebell swings(35,26)
40/30 calorie row
Post WOD
Lax ball scaps 2 minutes per side.
CFS Brief:
Whole Life Challenge Starts January 20th. There is still time to join in!
Click here for a Player Quick Start Guide.
Click here to register for the Whole Life Challenge. After you register you will see an orange box on your profile page that says join or create a team. Click on that and search CrossFit Synergistics and join our team!
CFS is excited and proud to participate in the Fight For Air Climb at One Boston Place on February 3rd.
This challenge is 41 floors (789 steps)!
Join our team and let’s do this together. Pre-registration is open until January 30th and is $35. You may also register on the day of the event for $50.
Link to Fight For Air Climb registration page
First time rowing…
40 cal
22-16-10
Seated wallballs (8#)
Dumbbell row (45#)
40 cal
11:16
Rowing Zombie: 18:02
10# WB | 35# KB
The first row went well. Then the rest of the workout happened. This is one of those workouts that you are really glad you did once it is done. 😬 Have fun with it Ken!!
17:32 (10# wb to 10′ / 35# kb)
I didn’t realize there was a row after the wallballs and kettle bell swings! If anyone is curious, 60 calories translated to a little over 1,000 meters for me (the first row, when I had a little more power). The second row was just about hanging on, so more meters, and the calories seemed to move slower! Fun class – thanks John!
Rowing Zombie
14:35 #53
Slept in and hit the 9:30 class. Full house! The wall ball and I were in sync today – first time ever. I used the lightest ball but only missed the 9’ Target a few times which is rare for me. 16:04.
Rowing zombie
15:43 #62
Rowing Zombie: 16:10 | 14# WB to a 8ft target | 44#KB
Deb and Ilana hit it right on the nose about the first row. It went well. The second….. down hill fast. Tried to keep it consistent. Glenn was right next to me, I started to sync up with him which made the last 15 cals feel like we were in a boat together!!!
Great 9:30 crew!
13:24 53# KB
Thanks Deb. Glad I read this because I didn’t know about the second row. I’m going to 4:30 tonight because of the holiday. Hopefully I’m done with the second row before my 7:30 crew shows up and finds out I was a traitor.
Deb — That one was awful, although the two beers at lunch probably didn’t help. I had to stop the second row twice to catch my breath. I’d say it was one of my worst ones ever until I saw the one for Reaper’s birthday tomorrow.
Glad I could help Ken!! Nice job sticking with it. I am bummed I will miss Reaper’s WOD tomorrow as that looks like a good one!!
13:58 53#