If you are interested in working on your rowing, here is a link to an online rowing competition for the month of January, Row’d Royalty. Once on the site, click “Register”, and it will lead you through. Cost is $20. The divisions are Male/Female Standard, and Male/Female Tall. Every week one Concept 2 rower will...Read More

  Skill: Rower Stroke Work  10 Hard Pulls, rest 30 seconds, 15 Hard Pulls, rest 30 seconds, 20 Hard Pulls, rest 30 seconds, 15 Hard Pulls, rest 30 seconds, 10 Hard Pulls…finished   For total meters pulled *Hard Pull = maximal torque on each pull, s/m between 21-25   Conditioning: Complete as many rounds and reps...Read More

  Skill Work: Practice 10 minutes on: Hollow Body position holds 4 x 30 seconds on, 30 seconds off Hollow Body rocks 4 x 10 High Plank Variations – 1 arm up holds: 10 seconds each arm – 1 arm, 1 leg opposite sides up: 10 seconds each variation – 1 arm, 1 leg same...Read More

  Conditioning: 12-9-6-3 rep rounds of: Calories Rowed Thruster (95/63) Toes-2-Bar   For Time   Strength: Deadlift 1-rep max Compare to Friday, 01 July 2016   Mobility: Spine Smash – 2:00 Reclined Spinal Twist – 1:30/side Hamstring Floss – 1:30/side     Post time and max load to commentsRead More

  Conditioning: With a running clock for 25 minutes: 0:00-6:00: Partner AMRAP 1:* 20 Thrusters (95/65) 30 Kettlebell Swings (53/35) 20 Pull-ups   …rest 6:00-8:00, then…    Partner AMRAP 2: 08:00-15:00: Accumulate as many calories rowed as possible in 7 minutes     …rest 15:00-17:00, then…   Partner AMRAP 3: 17:00-25:00: 8 Shoulder-2-Overhead (135/95) 12...Read More

  Conditioning: 100m Row 15 Wall-Ball Shots (20/14) @ (10/9′) 20m Burpee Broad Jumps   4 rounds for time   Strength: Back Squat 1-rep max Compare to Monday, 27 June 2016   Conditioning: 3 Strict Pull-ups 6 Strict Handstand Push-ups 9 GHD Sit-ups   3 rounds for time   Mobility/Flexibility: Couch Stretch – 1:30/side One-Arm...Read More

Conditioning: Partner WOD: Complete as many reps as possible in 9:00 of: Row 200m Max rep Sit-ups   …rest 4:00   Complete as many reps as possible in 9:00 of: 50 Double Unders Max Rep Box Jumps (30/24″)   …rest 4:00   Complete as many reps as possible in 9:00 of: 15 Pull-ups Max Rep...Read More

  Conditioning: Complete as many rounds and reps in 7 minutes of: 25 Double Unders 15 Sit-ups 10 Burpees   …Rest 3 minutes   Complete as many rounds and reps in 5 minutes of: 5 Handstand Push-ups 10 Squats 15/12 Calories Rowed   Strength: Clean & Jerk 1-rep max Compare to Wednesday, 06 July 2016...Read More

Gym is ready for the WOD! 3-2-1 GO!   Strength & Conditioning: 2017 Fittest in the OK online qualifier Event 5.1B&C* Row 1000m/800m 30 Snatches (115/75)   For Time (7:00 minute cap) *Males of all age groups row 1000m. Females of all age groups row 800m. The row time is the score for Event 5.1B....Read More

  Strength: Fittest in the OK Online Qualifier week 1 Event 5.1A 10-rep max Overhead Squat (5:00 cap)   Conditioning: “Two Ladies and a Dude” 2 rounds of “Lola”: 30 Double Unders 20 Knees-2-Elbows 10 Handstand Push-ups …then 3 rounds of “Cindy”: 5 Pull-ups 10 Push-ups 15 Squats …then 4 rounds of “Rooster”: 10 Burpees...Read More