The Winter Ball is Next Weekend! 

Be sure to do your 10 minutes of pre-class dynamic flexibility work


1. Warm-up D: Two rounds of the Standard CF Warm-up @ 10-15 reps: Samson stretch, overhead squats, GHD sit-ups (sub: butterfly sit-ups), back extensions (sub: good mornings), pull-ups and dips


2. "Tabata Fight Gone Bad"

Complete 40 intervals of 20 seconds of work followed by ten seconds of rest. Perform 8 consecutive intervals of each of the following exercises:

Wall-ball 20 pound ball, 10 ft target. (Reps)

Muscle clean 75/53lbs pounds (Reps)

Box Jump 20" box (Reps)

Push-press 75/53lbs pounds (Reps)

Row (Calories)


There is no additional rest between exercises.

Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. The score is the total of the scores from the five stations.


LIII: as prescribed

LII: 53/33lbs for MC and PP

LI: three rounds not for time of 2 x 5 wallballs, 2 x 5 muscle cleans, 2 x 5 box jumps, 2 x 5 push press. Then row 500m.

Have fun!


NB: Next Winter Rowing Class is Thursday morning at 6.30 a.m. in Northampton. The workouts and the discussions can be accessed through our facebook group: