Category Archives: Very Long (>20 min)

>20 minutes

CFNE “Math is Hard”

By | | , , , , ,
Comments Off on CFNE “Math is Hard”

Have a new Concept2 rower 🙂 so had to find a WOD to use it. This one is aken from the Ladies Performance version of the “Math is Hard” CF New England WOD...

For time (time cap 30 minutes)

  • 21 x Front Squat @ 85lbs
  • 42 x Abmat Situps
  • 800m Row
  • 18 x Front Squat
  • 36 x Abmat Situps
  • 1600m Row
  • 15 x Front Squat
  • 30 x Abmat Situps
  • 2400m Row
  • 12 x Front Squat
  • 24 x Abmat Situps
  • 3200m Row
  • 9 x Front Squat
  • 18 x Abmat Situps

Results: 54 FS, 108 Situps, 4340m Row (ended at 1940m in round of 2400). Not a and start, next time I need the timer in front of me to push me the last 250m or so… probably could have finished the 2400m round.

TRX Reverse Rows, RFE Split Squats and Pushups

By | | ,
1 Comment

No gym, sore shoulder… a slow, rebuilding workout after a week of rest.

Every 90 seconds for 24 minutes (4 rounds of each)

  • Station 1 – 8-10 x TRX Reverse Rows
  • Station 2 – 8-10 x TRX Rear Foot Elevated Split Squat with Sandbag @ 15kg Left Leg
  • Station 3 – 8-10 x TRX RFE Split Squat with Sandbag @ 15kg Right Leg
  • Station 4 – 10-15 Pushups

Results: Done as shown. Slight ache in my shoulder during the pushups but no significant pain, so figured it is OK.