Latest WOD

CrossFit WOD for 7/24/2013

Max Distance Row in 4 Minutes

then . . .

For Time:
30 Back Squats (135/95)
100 Situps

Post Distance and Time to Comments

Join the discussion 8 Comments

  • Avatar Crimlaw says:

    Scaling:

    Squat weight is pulled from the ground.

    Platinum: As written above

    Steel:
    Row for 4 min
    20 Squats (135/95)
    100 SItups

    Brass:
    Row for 4 min
    30 Squats (115/75)
    75 Situps

    Bronze:
    Row for 4 min
    20 Squats (115/55-75)
    75 Situps

  • Avatar JoeD says:

    Max Distance row in 4 minutes: 1082 (able to achieve that number only because Jake was putting on the pressure on the rower next to me).

    WOD at Rx: 6:40

    Might need to go deeper with the squats but hard to gauge without a mirror or something behind you like a box or wall ball.

  • Avatar Jake says:

    Max Distance 4 Min Row: 1005 (good intensity on the rower Joe D!)

    WOD Rx’d: 8:02 I believe

  • Avatar DianeD says:

    Fun morning working out with the guys!

    My ankle mobility is still so poor that my rowing was correspondingly poor. And had to box-squat. But my 100 sit-ups were cake!

    Most of the rest of the day has been spent watching the Swim event and Day 2 of the Masters! Love the CrossFit Games!

  • Avatar TheDude says:

    1009 on the row, and 8:26 for the rest @platinum.

  • Avatar Crimlaw says:

    1110 on the Row. 6 min flat on the rest.

  • Avatar crASH and burn says:

    A terrible 890 or something like that on the row? and 5:58 on the rest Rx.

    Paced myself too much the first two minutes then tried to play catch up the last two, didn’t get the 1000 that I wanted. But I had so much fun seeing everyone for my last wod until xmas. Love you guys!

  • Avatar moneypenny says:

    900m on the row, then 6:5_ something on the rest, Rx’d

    See you in a few months, CrASH! Be safe!!!