410 W Geer St, Durham, NC 27701 (919) 907-1233

Rowing AND Burpees

Shoulder Health and Rehab Clinic next Saturday at Noon with Coach Stew!

WOD for Sunday 061211Click Here For Today’s Schedule
In teams of two or three, with only one partner working at a time, complete as many rounds and meters as possible in 20 minutes of:
Row 300 Meters
10 Burpees

Post Teams and Metcon Rounds to  Comments
Only one partner may be working at a time. You cannot begin rowing until your teammate completes his/her 10th burpee.  Burpees should end with a jump 6″ higher than their outstretched arm.

Upcoming Foundations Courses
Starting June 28th - (Tues/Thurs @7pm)

Upcoming Bootcamps Beginning June 27th!  SAVE 10% before June 17th!
CrossFit Bootcamp – (M/W/F @6:15am)
CrossFit Bootcamp – (M/W/F @7:15am)
CrossFit Bootcamp – (M/W/F @6:00pm)
Weight Loss Bootcamp – (M/W/F @7:00pm)

Upcoming Events
NC Triangle Race For The Cure – Team Melinda — Sat, June 11th
Shoulder Health and Rehab Seminar — Sat, June 18th

Rowing Basics


3 Comments
  1. Cliffnov Reply
    PRs all around! Yesterday, Jayme and I went to PDX Weightlifting, and got essentially two hours of personal coaching on our snatches from Coach Nick Horton, who is a great guy, an excellent coach, and runs a fantastic gym. I worked up to 50kg on the snatch, and Jayme up to 63 lbs for several singles. (They had an odd mix of metric and imperial weights). Then we front squatted up to our 1RM. I got a PR at 100kg, and Jayme got a beastly PR that took a good six seconds to push up at 128 lbs. Today, we went to the Reed College weight room, benched 3 sets of 5 across. I was working with 155 lbs, and Jayme with 90 lbs. Then we did the following partner metcon: Row 500m 5 rounds: One partner does 20 double unders, while the other holds a plank. Then switch. Row 500m. Our time was 12:15. Jayme managed to string together 5 double unders at one point. I also got a 500m row PR on the cash-in at 1:41.
  2. Susie Q Reply
    Cliff, stop making me feel like such a slacker. You and Jayme are on vacation in Portland doing WODs and weights, and Brent and I are in Maine eating and sleeping our way through our vacation. Brent set a PR for lobster consumption.
  3. Ashley D Reply
    Nice work, Cliff! Susie, it's not Cliff's fault you feel that way. You know you can change that, right? ;)

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