Team ROW!

« | »


IMG_5423CrossFit WOD

Team 10k Row
  Teams of 3
  Switch every 250m

(If team of 2, scale to 6500m with a 1 min. rest for the ghost rider 3rd teammate.)

Strength Focus                                              Nuts and Bolts

Shoulder Press                                              Box Jumps/Rope Climbs
Find 5RM                                                       Double Unders Skills


IMG_5419
IMG_5419
IMG_5419

What GREAT teamwork and motivation we saw today!  Dance parties, pit-crew transition efficiency, sweat-angel contests, cheering on the "ghost-rower" teammate, creative team names … all sorts of great energy!


IMG_5356
IMG_5334
IMG_5334
IMG_5382
IMG_5378
IMG_5378

"Tips From a Silver-Medalist Rower" with Krista Guloien, CrossFit Journal video [wmv] [mov] [HD mov]

A Biomechanical Analysis of Rowing

Indoor Rowing: Damper Settings & Intensity

IMG_5385
IMG_5385
IMG_5385

Speak Your Mind

*