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CFE WOD:

5 x 500 meter row

Rest 2x your row time for each interval.  Try for no more than 6 seconds deviation within all attempts.

Strength:

Rope Climb, 5 ascents.  Make sure you use protection!

WOD:

5 x 500 meter row

Rest 2x your row time for each interval.  Try for no more than 6 seconds deviation within all attempts.

 

Post times to comments.

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Celeste P  - Deliverance   |July, 23 2010 - 1:14 pm
avatar 4 rope ascents (not all the way up)

5 X 500m rows

all in the 2:27 to 2:3X range
Michael Chandler  - Deliverance   |July, 23 2010 - 10:55 am
avatar 5 x 500m rows

1;53, 1;46, 1;55, 1;51, 150.8
Wes Knight  - Deliverance   |July, 23 2010 - 8:50 am
avatar Strength: Rope Climb, 5 ascents

WOD: 5 x 500 meter row

all very close to 2:00 I think...
Anthony Robb   |July, 22 2010 - 11:34 pm
avatar 1:52, 1:54, 1:54, 1:54, 1:40

messed up my consistency on that last one
Adam Borders  - Deliverance   |July, 22 2010 - 10:32 pm
avatar 5 rope ascents

WOD: 1:49, 1:49, 1:49, 1:47, 1:48
Mai Muse  - Deliverance   |July, 22 2010 - 10:27 pm
avatar Strength: Rope Climb
1st time doing these, got about halfway twice.

WOD: 5 X 500 meter row

2:37, 2:38, 2:37, 2:36, 2:25
Vanessa Boeckman   |July, 22 2010 - 10:13 pm
avatar 5x rope climb

5x500 meter row
2:16, 2:14, 2:10, 2:12, 2:15
Jared Muse  - row   |July, 22 2010 - 9:14 pm
avatar This workout made me "squeal like a pig"

1:45.4, 1:47.0, 1:47.8, 1:47.5, 1:47.3
Lindy Lou   |July, 22 2010 - 10:06 pm
avatar Thank you. I will now be hearing banjos the rest of the night.
Ryan wilkinson  - Deliverance   |July, 22 2010 - 9:13 pm
avatar No rope climbs, worked on clean.

1:47.2, 1:47.0, 1:47.1, 1:49.2, 1:45.7
Emily Borders  - Deliverance   |July, 22 2010 - 9:11 pm
avatar Rope Climb: Almost. 6 inches from top and lost grip strength

WOD: 2:09, 2:05, 2:14, 2:13?, 2:11
Lindy Lou   |July, 22 2010 - 10:05 pm
avatar You did great on that climb, woman! Way to push yourself
Jo Bittle  - Deliverance   |July, 22 2010 - 8:33 pm
avatar 2:02.4, 2:01.0, 2:00.1, 2:00.9, 2:00.4
Daniel Mayfield   |July, 22 2010 - 8:18 pm
avatar 4 RFT of 10 pullups, 10 squat cleans with 40# DB's, 20 pushups: 8:43
kim sullivan  - deliverance   |July, 22 2010 - 8:05 pm
avatar 5x rope climbs

2:09, 2:04, 2:10, 2:09, 2:08

car alarm went off in 3rd and it distracted me didn't it carl?!?
Carl Klotz  - wrong   |July, 22 2010 - 11:19 pm
avatar I think you set that up to distract me.
TIA JOHNSON  - Deliverance   |July, 22 2010 - 7:56 pm
avatar Strength: Rope Climb, 5 ascents

WOD: 5 x 500 meter row

2:09, 2:06, 2:11, 2:09, 2:10
Waders -  - 500 row repeats   |July, 22 2010 - 7:43 pm
avatar 150.7-150.9-151.4-151.1-150.9
Justin Boeckman   |July, 22 2010 - 7:22 pm
avatar Rope Climb
3 w/legs and couldn't get it up the last one. My arms wouldn't go for some reason. I did work on some kipping pull ups and they're starting to get a lot better.

WOD:
5 x 500 meter row

1:51.7, 1:51.0, 1:50.0, 1:49.4, 1:48.5

Probably should have went faster.
Charles Te   |July, 22 2010 - 7:04 pm
avatar Strength:
Rope Climb, 5 ascents

WOD:
5 x 500 meter row

1:49,1:49,1:50,1:51,1:45
Lindy Lou  - Deliverance   |July, 22 2010 - 6:20 pm
avatar 5 rope ascents
Attempted one with no legs and got probably 2 inches off the mat. So it's more like 5 and 1/100.

WOD:
5 x 5 meter row

Times: 2:33, 2:28, 2:19, 2:14, 2:17
Paced myself a bit too much on the first two (trying to watch form), then started getting the hang of it. Must get over thinking I suck at rowing.
Jason Greenwood  - Deliverance   |July, 22 2010 - 5:58 pm
avatar Strength:
Rope Climb, 5 ascents. 3 with no legs, 2 with

WOD:
5 x 500 meter row
2:01, 1:59, 1:58, 1:58, 1:56
Nicole Johnson  - Video   |July, 22 2010 - 3:59 pm
avatar Nice job Ed the video was great! Some ladies from my office watched the first one. They gasped, " Did you do that?" I was going to say yeah of course but I couldn't keep a straight face.

P.s. To all the guys in the video they said you all looked really good!
Kevin Jones  - CFE WOD   |July, 22 2010 - 9:40 pm
avatar Strength: Push press 5-5-5 (60/65/70%) 95, 115, 125

A bit tired and sore today, but accomplished maintaining a sub 1:45 click.

1:44.7, 1:44.5, 1:44.6, 1:44.6, 1:43.7
Waders -  - 500row repeats   |July, 22 2010 - 7:41 pm
avatar the consistency of those times just blows me away, nice work
Kevin Jones  - Steady Eddy   |July, 22 2010 - 9:43 pm
avatar Thanks... It definitely left me gasping for air! Congrats right back at you as you kept your splits under 1 sec apart too!
Carl Klotz  - Deliverance   |July, 22 2010 - 1:13 pm
avatar WOD: 145.4-147-151-150.2-146
Waders -  - flying fran   |July, 22 2010 - 10:34 am
avatar That video is AWESOME, Ed is THE MAN nice work
Jennifer Friesen  - CFE WOD   |July, 22 2010 - 8:34 am
5 x 500 meter row

2:14.5, 2:14.9, 2:14.8, 2:11.8, 2:11.6
Justin Boeckman  - Finding it hard to diet?   |July, 22 2010 - 8:24 am
avatar I found this article and thought it had some pretty good tips that may help if you're not ready to commit to changing your eating habits just yet.

http://shine.yahoo.com/event/loveyourbody/why-yo u-cant-lose-those-last-10-pounds-1964849/
kyle griffith  - CFE WOD   |July, 22 2010 - 8:04 am
avatar 1:51, 1:50, 1:51, 1:49, 1:46
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