Boat Race

10 Nov

11-10-2009

1) Deadlift 1 rep every minute for 6 minutes. Use 85% of your 1RM
2) 4 rounds for time:
15 pushups
15 KB swings 53/36
25 Double unders

DROM:

Hip extensions:
x10 forward
x10 side
x5 circular

That finisher last night looked too easy but felt not so easy. We had some great races that came down to the wire. Two boats tied on the tenth of a second and one boat edged out another by .1 of a second. Great effort everyone!

Monday night Mobility class with Scotty

4 Responses to “Boat Race”

  1. Rachel 10 November 09 at 12:52 pm #

    1:21?! Whoever that was NICE JOB, that is crazy fast! Excellent rowing race everyone, way to push it.

  2. Jason 10 November 09 at 4:17 pm #

    The rowing machine finisher left me more wiped out than I have ever been in Crossfit. I did not expect that. Great sub-10min effort for the 6:30 class top finisher (4 second margin of victory!). There were some 1:20-something paces in there, but with the exchanges, the top teams were around 1:40 avg.

  3. Scott 10 November 09 at 5:42 pm #

    That was Pat w/the 1:21. Strong work, everyone!!

  4. jake McLain 10 November 09 at 8:26 pm #

    Yes..a surprisingly…unexpected..high level suckfest on the row sprints..:)

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