For time:
Row 1000 meters
95 pound barbell Thruster, 21 reps
21 Pull-ups
Row 750 meters
95 pound barbell Thruster, 15 reps
15 Pull-ups
Row 500 meters
95 pound barbell Thruster, 9 reps
9 Pull-ups
If you do not have a rower, replace row efforts with a 1 mile run, 800 meter run and a 400 meter run.
Post time to comments.
Mike sent us a handstand from Maine!
Thanks to Jane R. for this link about one of our favorite Paleo foods:
“100 Ways to Use a Strip of Bacon”
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Yay Mike!! (This handstand looks super-dangerous.)
p.s. Mmmm bacon.
The most dangerous part was exposing my belly after a week of non-Paleo! ; )
Yes, love the handstand!!!
IMPRESSIVE MIKE! Way to go! The rock background against the rock hard abs is a nice touch!
Emily, you’re my favorite person in the whole world today! : )
What is the WOD? Fran’s evil older sister or something?!
Looks like Fran is going for a row.
Great picture, Mike!
Hey gang – I enjoyed the morning shift on monday! For the time being it is definite mornings for me on monday, wednesday (teaching days), and thursday (evening bike ride day) for me, mornings optional on tuesday and friday. Saturdays are mostly out through november since I am training for a 100 mile ride and we are cranking up the miles at this point. I should be good for most sundays.
Just so you know.
Hey Ruth! Welcome to Crossfit mornings!
Think rowing 1000 meters is bad? Try rowing across the ocean!
http://www.cnn.com/2009/TECH/science/08/31/eco.roz.savage/index.html
I did this one last summer…they called it Fran’s alcoholic mother in law….lol!
Will be in tom. afternoon at 4.
You are probably thinking of this one from August 2, 2008, Therese…they’re very similar, but today’s WOD is new…
Row 1000 meters
85 pound Thruster, 21 reps
15 Pull-ups
Row 750 meters
85 pound Thruster, 18 reps
12 Pull-ups
Row 500 meters
85 pound Thruster, 15 reps
9 Pull-ups
Rest 2 minutes between each round. Time each round separately and post times to comments.
Yeah, you are right, I looked it up in my book from last year and saw that it was a bit different…we’ll see if this one goes any better
The running subs don’t fit the time. 800m, 650m, and 400m will make more sense, if the row isn’t available.
perhaps HQ was thinking to make the runs as difficult as the rows are going to be and the decision was not about time.
I agree – I never thought a 400m run was equivalent to 500m row. I would be wiped out to row 1:35 for 500m, but a 1:35 run is a good fast pace for me, but not exhausting.
Good point, Bryan! Also, it’s important to keep in mind that a row will fatigue your grip, quads and posterior chain, affecting the thrusters and pull-ups, and in turn, the thrusters and pull-ups will affect those same muscles going into the row. A run will make you winded, but it’s not quite the same effect.
Webster has yet to create the words that would convince me that a 1000m row is comparable to 1600+m run. Didn’t do this WOD, but a 1:30 row at 500m feels pretty close to a 1:30 run at 400m.
For Time:
10 Thrusters @ 135#
50 Double Unders
08 Thrusters
40 Double Unders (Rope broke at 28/ 12 Box Hops 24″)
06 Thrusters
30 Double Unders
04 Thrusters
20 Double Unders (Another broken rope at 6/ 14 Box Hops 15″)
02 Thrusters
10 Box Hops 15″
19:59
Uggh — this one was a beast!
23:21 with 85 lb thrusters
26 and change with green band and 66# thrusters
killer WOD hands hurt a lot
I’m nervous already. Wish I could have made it in this morning to get this one out of the way.
that was not a fun workout to come back to after taking 4 days off.
rx-25:32
nice to see so many great faces this am!
Good to be back in the morning – thanks all for your encouragement – difficult for me with the changes in grip from row to bar – killed my writsts – 26 or 27 and change.
Mike – very nice handstand – hope you enjoyed Maine !
Felt like molasses during this WOD, especially the second row…I literally felt like I was going through the motions of the row but not able to generate enough power to go anywhere! I really don’t understand why anyone felt like “Fran” needed to get any more difficult
As Rx’d with rowing and 65# thrusters
16:05
wow, can’t wait for this one(does sarcasm come through in email without an emoticon??)…since I can’t get into CFRx for the C2, I’m gonna opt for the run-subs…we will call her “Frun”!
You could always sub SDLHPs for the rows
Are you doing the 1 mile/800m/400m in the Wallcrawler/CFRX area or by your work? We have routes mapped on this website if you’ll be in the ‘hood…
oooo, i do actually love the SDHPs (no sarcasm)…thoughts on weight/reps? i can prob find this myself, but since i’ve got you bloggin’
i’ll prob have to meet “Frun” at my house because the kiddo is home sick today, but fortunately no one in my neighborhood has noticed the spray-painted distance markers I’ve put on our street 
I believe the SDLHP sub is a 45# bar x 50 reps for 500m.
Even though SDLHPs are the usual sub for rowing, HQ did make a point to give longer-than-usual runs as the prescribed exercise if you do not have access to a rower. I don’t know why, but they did…
Sorry the kiddo is sick
…hmmm, now I must choose between “Sumo-Fran” and “Frun”…not sure how much i like having options LOL
Hahahahaha! “Sumo-Fran” or “Frun”…that’s funny!
“Sumo-Fran”
100 SDHP 45#
21 thrusters 95# (with my new oly bar that has already bit my chin…)
21 pullups
80 SDHPs
15 thrusters
15 pullups
50 SDHPs
9 thrusters
9 pullups
…collapse into puddle of goo
= 17:29
am now highly motivated to locate a C2 next time…and wondering how my tennis lesson in 30 min is gonna feel… :-}
OOOUUUCCCHHH!!!! you are crazy…you know you could have just “slept in” for this…
Have a task force meeting this evening….if this WOD didn’t look so long, I could maybe rush in and work out before the meeting. Might have to make it up tomorrow instead. This one looks pretty brutal!
If my hands feel anything like they did during pull ups yesterday, I may have to do Damon’s WOD.
Strangely enough, I really liked this one.
You did a really good job!
You smoked it!
This wasn’t nearly as bad as I was expecting. Just 3 rounds of 3 things! 43# 28:43.
I take too many breaks during pull ups.
p.s. Damon broke two jump ropes today??
yes…and he was running late this morning. A bad luck Tuesday for him.
Red band for pull ups.
21:30 – I’m pleased
Great time, Bryan!
thanks Mike
Bryan rocks.
I did the workout this morning with Damon’s run substitute since all the rowers were occupied. Best thing for me was doing all the pull-ups RX! A first for me. Thanks for the encouragement from the morning crowd.
Great handstand photo, Mike!
Yay Lee Ann, I know you have been working on the pullups!!!
Way to go, Lee Ann!!! Congrats on the RX pullups!
awesome lee ann! that is huge! great work!
woo hoo Lee Ann
Lee Ann Rx!!!
26:03, Rx weight, but I used blue+tiny on the pullups. Must work on my pullups. They were harder than the thrusters. you know it’s bad when you would rather do thrusters than pullups. Just when they were getting better, I went from green to blue+tiny.
55 lb
21:48
Thanks Emily and Rad for the cheering!
Went into the bathroom twice thinking pukie was on the way…but kept him at bay
AND, the best part was that I did do that wod that I mentioned above about a year ago…it had 9 more thrusters and 9 less pullups AND a 2 min rest between each round AND I used 45 lb. and I got 23:24 so I am very happy with the “improvement”.
Great job Therese!
Even after splashing your face with water multiple times, you were still hard to keep up with! WAY TO GO!!
holy cow that’s a lot of posts. I did this running like Damon told me too.
55lb thrusters, tiny band for pull ups. I think it was 26 minutes and some change.
Awesome, you are so close to RX!
60lbs, 21:35. Yes Damon, next time I will do RX.
Yeah baby!
24:59
49 lbs. 24:54, i think. gotta work on those squats!
note to self: hands were ripped in many places