2015 is here!
SQUAT TEST:
In January the past 6 weeks of hard work will be tested with the 1RM Back squat. Make sure to review the past 6 weeks of training then discuss your goal with one of your trainers. We’re all really excited to observe the results.
ONLINE ROWING COMPETITION:
Row’d Royalty was born in 2012 at Diablo CrossFit in Pleasant Hill, California. Several athletes claimed to be the “best rower in the gym” and were eager to prove themselves. All members were encouraged to participate, even if only for fun. The response was incredible, and everyone had a blast – because anyone can row!
This year, Diablo is opening Row’d Royalty to the whole CrossFit community. Let’s find out who the best rowers are in our affiliates and in our community! Each week, Starting January 7th, for 4 weeks a rowing workout will be announced. You’ll have 5 days to complete the workout and submit your score. Video submission may be required for Top 5 scores.
Click here for more information ROW’D ROYALTY
…and 2015 here we go!
Fitness and Performance
6000 m row with a partner
Every time your split drops for 3+ strokes = switch partners
Pace chart
Fitness = 2:00/2:25
Performance = 1:55/2:10
Sport = 1:45/2:00
Sport
WOD Throwdown Event 2 – WOD 3
Clean and Jerk ladder
7 minutes @135/95
2 minute rest
5 minutes @155/105
2 minute rest
3 minutes @175/115
