Rowing WOD 4/9/13:
15 x :20 On :40 Off
Max Pressure
Bringing it home in the sprint! Register for CrossFit Rowing Course in Boston June 8-9!
Elite fitness is all about developing power through high intensity. Today’s Rowing WOD is an opportunity to push your boundaries and test the limits of your speed. Catch your breath and focus on the 40 seconds off so that you can put every ounce of energy into suspending from the oar and going low on the split. Compare your results to your 2k race plan. Do you last through the first 7, but die soon after? Could you go faster at the start of your 2k? What happens to your focus in the last couple? Use your results to adjust your race plan and goal for your next 2k which will be about a week before Regionals.
Post your fastest and slowest splits to comments.
Try warming up with a couple of strap drills to feel and practice suspending from the oar. Have Fun!
Renegade Rowing 
Fastest was 1:39; Slowest 1:51
Was in Cali for a month long training exercise…good to be back…just a little frustrated with my Open score:(
I hear you Don! That last wod was tough. Good work getting after it. Work on your consistency and try to shoot for 1:42 every stroke next time you do this.
Fastest split was 1:33.4. Slowest was 1:40.0.
Nice Ryan! Way to hold it down under 1:40. A good challenge next time you do this would be to hold 1:36 every piece.
1:30.9 and 1:36.1
Been out with elbow soreness from the ass kickin I received via 13.5!