Switch, Go and Row

Oct 1st, 2013

Category: CrossFit

Switch, Go and Row

Stretchin Out

Stretchin Out

Due to the Endurance Cert, we will only be running one box this weekend.  Yoga has been moved to 1pm on Sunday in Southie Green and there will be no Open Gym at 8am or from 1-3 pm on Sunday.  Saturday classes will only be held in Southie Green.  Classes will be held at 8am,9am,10am, 11am, 2pm and 3pm on Saturday and Open gym will only be permitted from 12-2pm.

Midline Madness
3 Rounds
20 Hollow Rocks
20 Supermans
Rest 1 minute
2 Rounds
10 Side plank raises each side
10 Barbell Rollouts

Partner WOD
Row 1000m (500m each)
Row 1000m (Switching at 250m)
Then 5 Rounds each
10 Back Squats (155,105)
10 Toes to Bar
Row 1000m (Switching at 250m)
Row 1000m (500m each)

L3- 135/95
L2- 115/75
L1- 95/65

Buy In/Ca$h Out Stretch

DISCUSSION 12 Comments

  1. Kendra 10/02/2013 at 1:53 am

    32:08 with Heidi. 75#, t2b
    Love partner WODs. This was TOUGH.
    7pm was packed, so we split rowing and running. so thankful that we ran last.

  2. nicole dholakia 10/02/2013 at 12:45 am

    29:29 35/95/105 KTA with Allison, Kyle and me (Nicole D)

  3. Joel 10/02/2013 at 12:43 am

    30:24 at 95 w/ Lindsay

  4. JBo 10/01/2013 at 11:36 pm

    32:12 at 125lbs w/ DeVerna. We decided afterwards that we should’ve done L3 at 135lbs instead. Everything went smoothly except my T2B in the last 2 rounds kinda fell apart. Sorry DeVerna! But hey, I can’t complain…couldn’t even link them together until a few months ago. Man…those legs were burning for all 1000m of the post-squat rows! Thanks to Chuck for being right behind me during that last 500m. I found energy I didn’t even knew I had!

  5. Jenna Lamy 10/01/2013 at 10:55 pm

    34:00 with Megan and Alexis. LOVE partner WODS and this one was a killer.

  6. Marc Piccuirro 10/01/2013 at 4:58 pm

    My message was supposed to read “more partner WODs”

  7. Mike Quigley 10/01/2013 at 1:56 pm

    27:28 Rx with Ben. Felt like we were flying and then I looked over and saw Marc, Dave and Jason all done while we were starting our 500’s.
    Partner WODs are great, more please. they definitely get you to push a little harder.

  8. Kelly 10/01/2013 at 1:39 pm

    29:00 even with Cole.
    Kept it light to make up for my slow ass rowing. 85#
    Good workout.

  9. Chris Wilson 10/01/2013 at 12:44 pm

    31:58 Rx (w/ Gaby)

  10. Jason 10/01/2013 at 12:07 pm

    530HTK, good work partner(s)!

  11. Marc Piccuirro 10/01/2013 at 11:40 am

    I could go for not partner WODs.
    Had fun with Dave and Jason.
    24:49 Rx/L3
    530HTK