090223 WOD

WOD courtesy of Crossfit.com

For time:
Row 500 meters
115 pound Push press, 21 reps
Row 500 meters
115 pound Push press, 18 reps
Row 500 meters
115 pound Push press, 15 reps
Row 500 meters
115 pound Push press, 12 reps

Post time to comments.

Advanced(RX’d):

500m Row
21 x 115# Push press
500m Row
18 x 115# Push press
500m Row
15 x 115# Push press
500m Row
12 x 115# Push press

Intermediate:

500m Row
21 x 95# Push press
500m Row
15 x 95# Push press
500m Row
9 x 95# Push press

Beginner:

250m Row
15 x 65# Push press
250m Row
12 x 65# Push press
250m Row
9 x 65# Push press

Todays WOD is from the Crossfit mainpage. It combines two movements, rowing and push-press. If you don’t have access to a rower, do 400m runs in place of the 500m rows and 200m run in place of 250m row. The keys on the push press is the “dip and drive”. Keep the heels down, weight above your shoulders, dip the hips down and drive up. Scale the weight as needed but try and keep the same weight throughout the workout.

++++++++++++++++++++++++++++++++++++++++++++++++++++++++

Article: “How to Cheat

Making changes in your diet/nutrition can and will produce results.  The hard part is consistency and longevity of the changes.  One way to keep yourself sane, is to realize that you will “cheat” on occassion.  So, when these times come up, get educated on what to eat and not eat when you have a cheat day, or meal.  This article from Mark Sissons “Daily Apple“, goes over the do’s and dont’s of cheating.

Advertisements

7 Comments

Filed under WOD's

7 responses to “090223 WOD

  1. Woody

    Nice, did the same, except for the fire

    14 min. as RX’d

    first one back from the wrist thing, felt good after just running and doing squats & boxjumps for a week.

  2. Strong work! I broke the PP’s up too much. Glad your wrist is doing better. Stay light on the cleans, snatches, etc., until it really gets a chance to heal up.

  3. Scott W.

    Fire Warmup

    Intermediate – 10:46

  4. Woody

    yea, no kidding, still a little sore, the ski trip will rest it

  5. Thomas

    17:21 rx’d, I didnt have the two alarm warm up. I did have 30 minutes of chest compressions afterward though. Page looks great stavros.

  6. Pingback: 090408 WOD “Row & Push Press” « Santa Rosa Fire Department Crossfit

  7. Pingback: 090806 WOD “Rowing and Push Press” « Santa Rosa Fire Department Crossfit

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s