090227 WOD

WOD: “Jackie

1000m Row
50 thrusters (45lbs)
30 pull ups

For time.

Post time to comments.


1000m Row
50 thrusters (45#, ie. bar only)
30 pull ups


750m Row
30 thrusters (45lbs)
15 pull ups


500m Row
25 thrusters (45lbs or what is do-able)
10 pull ups

Todays WOD is another “benchmark” workout. Scale this one if you’ve never done it before. Remember on the rower, legs, then arms, pull hard reset slowly. Don’t wast too much energy during the 1000m, and have nothing left for the rest. Here’s a great video on rowing. This link is to the CF video section on rowing as well. Check it out.


Article: “Vitamin K
Should we be taking it? Do we get enough in our normal diet?



Filed under WOD's

3 responses to “090227 WOD

  1. Scott W.

    Well, we didn’t do the WOD but:

    1 hour racquetball warmup

    Newbie after for fun. Kelly’s first CF workout and she didn’t look like I did after my first.

    Kel did great and I think she will be an easy CF convert.

  2. Nice job Kelly, oh, and Scott.

    I did “Murph” today at Diablo Crossfit. One of our guys is leaving for Navy Seals training this weekend, and he wanted to do this WOD before he left, ugh.

    Run 1 mile
    100 pull ups
    200 push ups
    300 squats
    Run 1 mile

    All completed with a 20lb weight vest for time.

    35:53 as RX’d, brutal, just brutal.

  3. Woody

    “Murph” is brutal, I remember doing it with TC, it was so hard he had to cheat……..what a surprise.

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