_DSC0025For time:

Row 1000 meters
95 pound barbell Thruster, 21 reps
21 Pull-ups
Row 750 meters
95 pound barbell Thruster, 15 reps
15 Pull-ups
Row 500 meters
95 pound barbell Thruster, 9 reps
9 Pull-ups

If you do not have a rower, replace row efforts with a 1 mile run, 800 meter run and a 400 meter run.

Post time to comments.

Share on Facebook


  1. aww man this one is gonna suck. Will there be an alt WOD? I was hoping we could do arts and crafts, or have a book club meeting –that one never comes up.

  2. I LOVE it!
    Miguel, I will take your comments under consideration for the next time I make up a WOD.

  3. WOW!!! What is this called…..#$%#ing Fran??
    3..2..1 See you at High Noon

  4. i already call Fran “#$%#ing Fran” … this wod is just nuts

  5. Hows about “#$%#ing Fran’s nuts!”

  6. Fran on Roids…this is going to be fun. I figure by the time we’re done, we’re not going to be able to walk. Miguel, arts and crafts sounds good..we could all make lanyards or something…finger painting maybe

  7. This WOD is not that bad…looks worse on paper. Great Job today Xena with thiose thrusters!

  8. jpo, you are a ray of sunshine with those words 🙂

  9. It’s a little depressing to see most of your pals one by one leaving the parking lot as you’re in your last run but it was worth it to do the RX weight. Thanks for the props, J-Po, and a big shout out to DD for staying to shout out words of encouragement to me at the end.

  10. Peggalicious says

    Way to go Xena!
    And Miguel – I’m totally good with arts and crafts as a WOD!

  11. Great to workout with Sammy, Spider and G-dog! Well done guys!

  12. Hey All,
    Can you post some of your times from today’s WOD to get an idea where I stand? I’ve been CF’ing out of my high school gym since moving up to VA. The tough wod’s really suck doing by myself. It’s an added mind f*ck without competition

  13. Nooner gang was down wit it today!
    That song was hood while most of you youngin’s were still eating in a highchair!
    Way to to go boyz…bunch of 35+ yo studs! Way to lead the way Breeze.
    Times were Breeze with 17:54, Sammy 19:11, G 20:05 (I think), Spider 22:24 (run)
    Hope ur having an awesome time….when’s the first game?

  14. 22:47 Rx Sub the rowing distances with the following running distances
    1000m – 1 mile run
    750 m – 800 m run
    500 m – 400 m run
    Thinking about going back tonight to see what my time would be with rowing.

  15. Great job guys! My time was actually 22:37 Rx.
    Can’t feel my legs and traps and forearms shot. Great workout though and awesome weather to run in.

  16. I’M SO SORE! Which is scary ’cause I am usually a second day sore person.This WOD was a little tough. I used the 95lbs which may have been a little aggressive for my third day back! I like this WOD though. 27 something RX rowing and 95lbs. yuk!
    I hope to be mobile to Oly lift tomorrow.
    Nice job Breeze, I’m sure it’s the top score of the day. WTG.
    Ok…shuttin up now!!!!!!

  17. Maybe you should go to a Dr. and have your head examined for having those thoughts.
    Just sayin

  18. Miguel,
    If you won’t be in tonight, give me a call 678-296-0680. I need to talk tech with you.

  19. Brad,
    Thanks for the times. That helps a lot.
    First game and home opener is this Thursday vs. TC Williams (Remember the Titans). They have the #1 lineman recruit in the country. It will be a solid first test. I can’t wait! I’ll keep you posted on the results.
    p.s. stop having CF challenges while I’m away

  20. I did the WOD today, wasn’t going to b/c I wasn’t feeling 100% but glad I did b/c I feel better now. Maybe I just needed to sweat it out. Great job to the ladies that did the mens weight today! And NNDan, you’re looking mean!

  21. Brings back memories….playin’ TC. They had 100 kids dress for their JV squad….poppin’ their thigh pads was intimidating to say the least.
    Outcome….Hayfield 12 TC 6….
    Good Luck to the Rams in Purple!

  22. That sucked!!
    Thanks Brad for pushing me to the finish!

  23. Great job Dan! Say good-bye to jumping pull ups!
    Big props to Pebbles, Meatball and Pistol for doing the men’s weight. Pistol rocked it out in like 22 minutes!