Gwen Then Getcha Row On

Get your row face on!
Get your row face on!

We will be holding another CFS Networking event at the Stadium Restaurant located on Old Colony and Dorchester St.  tonight at 7pm .  Click here for more details.

Unbroken Clean and Jerks (pick your weight)
Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets. Not sure where to start? Try approximately 60% of your 1 RM Clean & Jerk or reference the video below…

Row 250m
Rest 1 minute
5 complete intervals. Record all splits
Can be completed with a partner. Set up the rower for intervals. Sprint AFAHP – As Fast As Humanly Possible!


  • LJ

    06/28/2013 @ 3:56 pm

    wod 1: 155lb no fails
    wod 2: 47/55 – apparently the rower starts the time even if you’re not rowing, oops.

  • James Saunders

    06/28/2013 @ 2:24 pm

    wod 1: 145lb without any fails
    wod 2: 56 secs/1:03 (my rowing sucks)

    Forearms were on fire…

  • Joel

    06/28/2013 @ 12:57 pm

    WOD 1: 75#
    WOD2 : 52.5/56.3

    I agree with Bob…the prowler wod was the last time I really thought I was going to puke.

  • Mike Green

    06/28/2013 @ 2:46 am

    The 7PM energy has officially bled over into the 6PM class and has me posting:
    Gwen: 95 for 15, then 115 for 12 and 9 reps
    Rows: 49.4 fastest, 50.6 slowest

    Next step is to hit 115 for the whole WOD

    • jason barrow

      06/28/2013 @ 2:09 pm

      Hahah, it’s about time!
      I love seeing Mike pumped up during the 6PM-7PM cutover.

  • Bob Pauze

    06/28/2013 @ 1:30 am

    Gwen 115#, forearm knots are fun

    Row – 42.4 / 50.1

    I don’t remember feeling this bad post workout since the prowler

  • jason barrow

    06/28/2013 @ 1:21 am

    I have no idea how you morning people managed to function at work after class this morning.

    Gwen: 125# (No fouls)
    Followed the 60% of my 1RM clean and jerk (205#) recommendation. The weight felt very appropriate, got through it without any fouls but it wasn’t easy.

    8-2-12: Fastest: 45.0 / Slowest: 48.4
    6-27-13: Fastest: 44.5 / Slowest: 46.9
    Really shocked I did all-around better tonight than last time, wasn’t expecting that at all. I don’t know if my forearms have ever felt like they did tonight post-Gwen, I typically like to have feeling in my forearms when I row.

    • nicole d

      06/28/2013 @ 12:59 pm

      ha! I felt the same way Barrow…I actually accidently let go of the handle mid-row on the second interval because my forearms just gave out.

  • Nick D'Ascensao

    06/28/2013 @ 1:18 am

    WOD 1: Gwen 105. It reminds me of trying to chew on tinfoil.
    WOD 2: fastest 47.9 – Slowest 48.9. Only 1 second difference between all 5. I went as hard as I could on everyone my legs feel like lead.

  • Mike Brown

    06/28/2013 @ 12:55 am

    Gwen: 145!
    Row: fastest – 45.8; slowest – 47.4

    Manny great job tonight – you really pushed yourself.”They you go!”

    • jason barrow

      06/28/2013 @ 1:26 am

      Goose cheering Manny on with a “THEY YOU GO!” was one of the best things to ever happen at 7PM.

  • Jenna Lamy

    06/28/2013 @ 12:53 am

    This was definitely more challenging than I expected.
    Gwen: failed at 65, completed with 55. I agree with Jbo’s comment – I think I could have finished with 65 if I kept myself moving and not stopped in between.
    Rowing: fastest – 1:00; slowest – 1:07

  • Manny Rodriguez

    06/28/2013 @ 12:47 am

    This gwen wod wasnt ez at all still cant feel my forearms..
    135×15 135×11 135×6 thats how it went for me
    Wod 2 fastest row 46.2 slowest 52.0..not happy about the results!

  • papa schurk

    06/28/2013 @ 12:28 am

    epic fail here and any ego i had has been put on the shelf for now!

    13@125# fail , grip quit

    7@115# same deal

    12@ 95# everything quit, grip, forearms, legs , mind, TOTAL FAIL

    then chuck the birthday boy said you’re gonna do this dropped down to 75# and completed the bitch! (plus 32 extras) we’ll have another date and i plan on kicking her ass

    rows 103-107.something

    thanx Chuck for keeping me going, although, being the only one at the 7:30am, you really didn’t have anyone else to worry about!! HAPPY BIRTHDAY MARINE

  • JBo

    06/27/2013 @ 10:39 pm

    OK here’s some of that accountability…

    Gwen: FAIL @ 100lbs. On the 12th rep of my set of 12, I just lost all of my grip strength. I mean there was NOTHING left. To make up for it, I did 1 extra rep on the round of 9, so I guess I somewhat succeeded if we made Gwen 15-11-10 instead? : ) I definitely need to work on my grip strength/endurance…and also remember to start experimenting with the hook grip. Alternately, if I went at a slightly faster pace I probably would have made it through.

    Even so, I really liked this WOD. Looks like Gwen and JBo are going to have a rocky, love/hate relationship.
    250m Row: Fastest was 56.2 (1st row). Slowest was 1:08.7 (5th row). Back to that grip strength. My forearms just melted halfway through the 3rd 250m. It went downhill fast from there.
    To end on a positive note, I got a new PR on max pull ups before class with a set of 16.

  • Micah Risk-Uspensky

    06/27/2013 @ 9:57 pm

    WOD 1: 65# then moved up to 75#. I’m totally amazed by Gwen with 145# The spectrum of fitness and capability in CrossFit never ceases to amaze me!
    WOD 2: 57.7-1:00

    I love double WODs!

  • nicole d

    06/27/2013 @ 5:35 pm

    WOD#1: Gwen @ 95# (about 65% of my 1 RM which is 145)
    WOD#2: 53.3/100.7
    Great to see Coach Chuck on his big day…even better to see Coach Chuck do 29 burpees! Happy bday, enjoy your day and raise a glass to many more!!! Thank you for always being AWESOME and bendy;)

    • Goose

      06/28/2013 @ 1:13 am

      thanks Nicole.. It comes with dedication like anything else, just have to put in the time…it’s so worth it, it makes everything else easier.

  • sammy belton

    06/27/2013 @ 4:35 pm

    Newbie jumping in the comments. I hope y’all don’t mind.

    Gwen #75
    This was pretty ugly but I managed not to put the bar down. On the 15 and 9 I felt that I could have added a bit more weight to the bar. The 12 set was brutal. Perhaps I didn’t rest enough after the first set.

    Row 1:00/ 1:02

    I tried to get the fifth round under 1:00. Next time!

    Thanks to the 9am class for the encouragement.

    • nicole d

      06/27/2013 @ 5:36 pm

      Get on it Sammy! The more the merrier;)

    • Shamwow

      06/27/2013 @ 6:27 pm

      Great to see you commenting, Sammy!

    • Goose

      06/28/2013 @ 1:14 am

      Nice job Sammy!

    • jason barrow

      06/28/2013 @ 1:28 am

      Love the comment man, keep it up. Getting to read about everyone’s workouts while I’m at work wishing I was working out keeps me alive.

  • Mark R.

    06/27/2013 @ 2:58 pm

    Gwen: set of 15 w/ 135 bumped to 145 for final two.
    Row: 46.1 – 52. Something

  • Mike Quigley

    06/27/2013 @ 10:59 am

    125# Gwen. 44.0/48.5 fastest/slowest row interval.
    125# wasn’t easy by any means, but next time I’ll shoot for 135#.
    I probably outweigh Sarah in the video by 60# and she did it at 145# – Crossfit is such a great ego-check!
    I’m loving all of the running, doubles, and rowing lately – Pretty sure that just means I’m about to get crushed by the barbell in the next few days.

    • Manny Rodriguez

      06/27/2013 @ 11:30 am

      Those r great numbers mike, great job!!

    • Mike Brown

      06/27/2013 @ 3:48 pm

      yeah running doubs and rowing, we 7pm crew like to call that a: “Barrow WOD”

      he, like yourself, crushes us on them.

      ego-check, you hit the nail on the head.

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