150108 Thursday – Row’d Royalty Workout 1 & “My Sharona”

Row’d Royalty’s 1st workout was announced today, you have until Sunday at Noon to sign up. It may even be Friday’s workout (Wink, Wink)

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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.

Check out the website HERE. And register HERE


Mobility:  Hip Mobility


Skill Practice Warm Up:  None.


Workout:  Front Squat

2 – 2 – 2 – 2 – 2 – 2 – 2 (7 sets of 2 rep “Strong Effort,” adjusting weight each set)

Superset: Hollow Rocks

0:30 – 1:00 of hollow rocks x 4 rounds


Metabolic Conditioning Workout:   “My Sharona”

In 2 minutes

Strict pull ups (Advanced: 10 reps, Intermediate*: 5 reps, Novice: 5 with a band)

Max reps sled push 20’ low, 20’ high** (Advanced: +180lbs, Intermediate*: +90, Novice: +0lbs)

Rest 2 minutes then repeat for one more round.  Record total sled push “reps” (each 20’ interval is one “rep”).

Scaling Guide: 10 – 25 reps.

*Women’s “As Prescribed” weights and reps (Rx)

**The entire sled doesn’t have to cross on both sides of the 20 foot marker.  The sled must start behind the line, but as soon as the skids pass the boarder at the turn-around, you can go around and push it back.

Log your results online by clicking here.

Compare To:  2013 – 04 – 10


Optional Cash Out: 1 minute row, 30 second rest, 4 rounds

‘Cash Out’s are  OPTIONAL workouts that can be completed after class.  If you scaled the metcon back too much, or you just didn’t hit it hard enough for whatever reason, and you have ‘plenty of gas in the tank’, go ahead and rally a group of people people from class to do the cash out (the coach will probably be too busy getting the next class ready so you will be on your own).

These are not for time, and they are only for those who weren’t able to hit full intensity during the metabolic conditioning workout (not for extra punishment because you ate a cupcake last week).

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