Category Archives: Skill

Rowing WOD 7/5/13: AMMAP20 w/ 3 Burpees EMOM – Post Distance

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Have Fun!

Have Fun!

Rowing WOD 7/5/13:

Row As Many Meters As Possible in 20min …

*Start w/ 3 Burpees

**Perform 3 Burpees Every Minute On the Minute

When it comes to Burpees and WODs with supplemental tasks to perform every minute it helps to focus on rhythm.  Don’t freak out about the clock.  Just find your rhythm, breathe, and flow.  The same focus is needed on the row in today’s Rowing WOD.  When you get to the erg just strap in and get the flywheel moving.  Then focus on solid pressure and breathing.  Try to put some of the ratio work from Monday to use so that you have a chance to breathe and recover on the recovery.  Finding a smooth rhythm on the erg will help maintain your efficiency.  Try not to pause through the finish.  Keep the hands moving.  Also use this wod to practice the quick release getting off the erg.  This Rowing WOD can be a lot of fun if you practice the Burpee/Push Up Erg Dismount!  Check out the video at the bottom…

Holding the lowest split possible consistently every stroke should be the goal.  Remain efficient and don’t blow yourself up on any one stroke.  Push through and get as many meters as possible!

Post total meters rowed to comments!

Rowing WOD 5/13/13: 5 x 5min w/ 3min Rest and Handstands – Post Avg Splits and Longest Handstand

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Rowing WOD 5/13/13:

Checkout everyone's preparation for the catch! CrossFit Rowing Course June 8-9 in Boston

Checkout everyone’s preparation for the catch! CrossFit Rowing Course June 8-9 in Boston

5 x 5min w/ 3min Rest as follows …

  • Men Hold 2:00 Split for every piece
  • Women Hold 2:10 Split for every piece
  • Scale as necessary, but choose one split you will hold for all 5 pieces
  • Attempt 3 Handstand Holds for Max Time during the rest

5min @26 s/m, 3min Rest

5min @24 s/m, 3min Rest

5min @22 s/m, 3min Rest

5min @20 s/m, 3min Rest

5min @18 s/m

Today’s Rowing WOD is a chance to work on your control, ratio, and power.  In order to hold one split and stick to the stroke ratings you will have to apply more pressure with the legs on the drive and take longer on the recovery.  Focus on breathing, sitting up, and being smooth.  Have some fun with the handstand and see how long you can go before losing your balance.  Today should not be a max effort day physically, but a chance to gain a little endurance, work on a skill, and own your rowing form.  Be precise, feel the pressure you’re exerting every stroke, and hit that split.

Post your average splits for each piece to comments as well as your longest handstand hold.