Warm-Up
Coach’s choice
WOD prep
Prep the row & doubleunders
WOD
CrossFit Main site
5 rounds for time of:
1 sub-0:45/0:55 250-m row
50 unbroken double-unders
If the row takes longer than 45/:55 seconds, or if you trip up on your double-unders, redo it before moving back to the other exercise.
If the row takes longer than 45 seconds, or if you trip up on your double-unders, redo that segment before moving back to the other exercise.
Scaling
If you’re unfamiliar with row pacing or a sub-0:45 time is unrealistic, row 250 meters at max effort in the warm-up, then add a few seconds to that to create your target time for the workout. This workout forces you to row at a near-maximum effort or it won’t count and you’ll have to repeat the work. Athletes who struggle with double-unders might want to switch to unbroken single-unders or reduce the number of double-unders each round.
Option 2
5 rounds for time of:
1 sub-0:48/:58 250-m row
100 unbroken single-unders
If the row takes longer than 48/:58 seconds, or if you trip up on your single-unders, redo that segment before moving back to the other exercise.
Option 3
3 rounds for time of:
1 sub-0:55/1:05 250-m row
100 single-unders
If the row takes longer than 55/1:05 seconds, redo it before moving back to the other exercise
Post WOD:
Foam roll calves for 2 minutes per side.
Endurance & Stamina:
On a 30 minute clock
Row For max distance in 15 minutes
Then
Bike for max distance in 15 minutes.
*Total distance is your score
CFS Brief:
Friday, September 7th: Free Class Friday
CFS Barbell club starting Saturday September 8th 10:30 am. Details coming soon.
In House Throwdown coming in November. Details coming soon.
main site workout: 25:37
45.9/25 DU, 46.6/25, 46.7/25, 46.8/25, 46.4/25
Don’t Jump Ship: 19:08 |1:02/250M | 100 Unbroken Singles
Rounds: 1:01 | 1:01.3 | 1:01.4 | 1:01.4 | 1:01.6
Was very glad to come in under my cap on the last round because I really did not want to have to row again. Five straight rounds of unbroken singles made things go relatively smoothly. This was a great workout that tested your mental and physical fortitude. For me, I picked the right cap and by the last round was just holding on. Great job to Ilana who was next me and helped me push through those rowing segments!
27:30 rx
All rounds sub :45. 43.3-44.6
Note to self – don’t get to close to the rings on the rig. Re-doing dubs after 42 reps is a bummer
At least you were not in front of a fan 🙂 Nice (but not at all surprising) job on the row!
OK, can we just talk about how brutal this was?!
Goal was to finish the row in 0:57
Rounds: 0:55 | 0:56.9 | 0:54.9 | 0:55.0 | 0:56.4
Messed up my dubs on round 4 multiple times!!!
Time: 24:51
Rowin and Skippin
23:31 RX
Rounds: :47.2 | :47.2 | :47.1 | :48.0 | :46.5
Only a few flubs on the dubs in round 4.
Nice job hanging in there Heather!! The dubs I saw looked really good. I’d like to steal them.
As I pulled out of my driveway, I was arguing with myself whether I would actually drive to CrossFit! That’s how much I didn’t want to go today! So… I made it, and was lucky to work out next to Deb! I kept all of my rows under my cap of 1:00 (went from 57:02 to 59:00ish), and only had to redo my 100 singles 1 time. Overall I would say it was a successful morning, considering my expectations!
Time: 19:05 (1:00 minute cap / 100 singles)
Nice job all!
Had I come for this one I’d likely still be there trying to get my singles done unbroken. Jumping rope is not one of my strengths although it’s getting better. Practice, practice, practice.