WOD Monday 12/31/18

by | Dec 30, 2018 | News | 9 comments

Warm-Up
Coach’s choice

WOD prep
Rowing technique

WOD
Strong Man Row
Row for 30 seconds at 100% effort x 15 rounds with 2 minutes rest in between rounds. Keep a running tally of calories rowed and add them together at the end for your score.

Post WOD
Group core cash out:
2 tabatas
Tabata # 1 8 rounds
20 seconds work: ab-mats sit-ups
10 seconds rest: Hollow hold

Rest 2 minutes

Tabata # 2 8 rounds
20 seconds work: Plank hold
10 seconds rest: Superman hold

CFS Brief:
*28 day Nutrition challenge starts Wednesday January 2nd! Details on the web site and board at the box. The challenge is free! Get your name on the board!
*New Year’s Eve Party @ CFS 8 pm to Midnight.
Pizza and snacks provided.
BYOB
If you have a Teenager 13+ in the CrossFit program you may bring them along with you to WOD and play games.
WOD @ 8:30 pm
Games from 8 pm – Midnight:
Ping pong, Badminton, Can-Jam, Spike Ball, Basket ball and Bocce Ball.
Watch the ball drop at Midnight and celebrate the New Year. 

9 Comments

  1. JL
    JL on December 31, 2018 at 7:03 am

    Strong Man Row. 231

  2. Rob M
    Rob M on December 31, 2018 at 8:07 am

    New Year’s resolution – keep track of my WODs. Strong Man Row – 256. Happy New Year everyone!

  3. JL
    JL on December 31, 2018 at 8:27 am

    Great row Rob. Way to crush it!

  4. Deb.
    Deb. on December 31, 2018 at 8:33 am

    Strong Man Row: 120 | Average Cals/Hour: 1,080
    The goal for me was to keep consistent as far as calories rowed in each :30 segment. I maintained 8 cals/round. The other goal was to keep my cals/hour above 1,000 per round, which I also did. Thanks Hanna for giving me some things to focus on while I worked on my technique. I know I’ll never row like the big boys (see above), but figuring out how to use what I have to get some power output. The tabatas as the end were fun as well – the first one is a real ab-burner 🙂 Happy New Year!!

  5. Deb.
    Deb. on December 31, 2018 at 8:34 am

    Rob and John, I want to be like you on the rower 🙂

  6. Rob M
    Rob M on December 31, 2018 at 10:43 am

    Thanks John. Great job too! It is easier having a number to chase.

  7. Rob M
    Rob M on December 31, 2018 at 10:45 am

    Deb – I’m guessing your power to weight ratio is better than mine. One day I’ll do handstand push-ups like you!

  8. Elizabeth
    Elizabeth on December 31, 2018 at 1:20 pm

    Row 140
    Tabata stuff after went to crap for me. I was smoked.

  9. Tracey
    Tracey on December 31, 2018 at 5:01 pm

    Strong man row: 104. Like Deb I tried to stay consistent each round but waffled back and forth between 7 and 8 per round. I think the singing distracted me 🙂

    Happy New Year!