For time:
50 Medicine ball cleans, 20#(14#)
25 Box jumps, 24″(20″)
800m Run
40 Medicine ball cleans, 20#(14#)
20 Box jumps, 24″(20″)
400m Run
30 Medicine ball cleans, 20#(14#)
15 Box jumps, 24″(20″)
200m Run
Post times to comments and BTWB
Let the season of rowing commence!!!
Apparently January is the month of resolutions and…rowing! We have grand things in store for the rowing program over the next month, and who knows, maybe one of your resolutions was to vehemently hate that machine a little bit less. An admirable, and completely attainable goal if I do say so myself. So what’s in store: we have TWO different rowing competitions in January, The Denver Indoor Rowing Championships and Row’d Royalty.
The Denver Indoor Rowing Championships: January 31st @ 2:30PM
We competed, and dare I say, kicked some serious ass in this team competition last year, and now it is time to defend our title! This is a four person, cumulative 4K row event. Super fast. Super fun. You won’t feel your legs when you’re done. But it will be glorious. Registration: $50/team.
Row’d Royalty: January 7 – February 2
New on the competition scene this year, this online comp will post 1 rowing WOD per week for 4 weeks. It’s an affiliate competition with the top four scores in every WOD counting towards the team total. The WODs will be all different lengths and will be the programmed workout in our rowing class during the competition. Welcome to some great CF Open prep, as you become a cool cucumber (who happens to row extremely fast) under pressure. Registration: $10/person.
If you aren’t already part of the rowing program this is a great time to jump on in and see what it’s all about, improve your rowing technique, and meet some pretty cool peeps. If you’re sitting there thinking that jumping in when there are two competitions in the mix might not be the best plan: FALSE! This month will be a blast and you will emerge a better rower and competitor (hey, maybe even person) on the other side.
I do believe there is a brand spanking new Concept 2 involved with the winning of both of these competitions, just to throw that out there…
Please email maddie@crossfitverve.com if you are interested in one or both of the competitions (aka: rowing shenanigans) or if you have any questions!
