Burpees over the Rower

Took a complete rest day yesterday. Staying up late over the weekend to play Halo and this time change has me all messed up. Plus my nieces were here the last couple of days so I was up way earlier than I like. Headed to the gym around 3pm today for my workout.


  • 10 Revers Hyper 140#
  • 10 Back Squat 45#
  • 10 Shoulder Press 45#
  • 10 RH 140#
  • 4 BS 155#
  • 4 SP 75#
  • 10 RH 140#
  • 4 BS 205#
  • 4 SP 95#
  • 10 RH 140#
  • 4 BS 235#
  • 4 SP 115#


10:00 EMOM (alt)

  • 4 Back Squat (265#)
  • 4 Shoulder Press (135#)

Squats felt better than the sets of 5 with 245# last week. Shoulder press was rough though.

Rowing WOD Week 14 Session 1

So not only is the focus on rowing for CrossFit, but now we’re adding burpees into the mix!

E2M 20:00

  • 15 Calorie Row
  • 8 Burpees over the rower

Each round is done for time. The numbers were based off the 30 second intervals we did last week. My times were 0:54, 0,:53, 0:53, 0:54, 0:54, 0:57, 0:58, 1:04, 1:09, 0:59. Around the end of round 7 I started to feel sick during the burpees. So I slowed down in rounds 8-9 and somehow powered through round 10 because I didn’t want to go over 1:10 and made it back under a minute.

Then a much needed 5:00 rest.

3 Rounds

  • 15 Calorie Row
  • 8 Burpees over the rower

My legs ran out of juice towards the end of the first round on the rower. Burpees held out pretty well. Took me 3:33 and then I collapsed on the ground for several minutes. Finally got moving and went outside to cool off and walked 400m.

That was one fucking nasty ass workout. One of the hardest things I’ve done recently.

Published by

Nick Momrik

I'm searching for the perfect golf swing and my first hole-in-one. I'm addicted to CrossFit. I work for Automattic.

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