Tag Archives: Row

Front Squats and Weighted Pullups then Row, Dips, Pullups and Gobet Squats

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3 rounds of

  • 1 x Pause Front Squat @ 65% of 1RM
  • 6 x Front Squat
  • Rest 30 seconds
  • Max Weighted Pullups @ 10kg
  • Rest 2 minutes

Then 3 rounds for time

  • 18 Calorie Row
  • 15 x Dips
  • 12 x Goblet Squats @ 24kg
  • 9 x Pullups

Results: Used 145lbs/65kg for the Front Squats. Metcon 10:39.

Front Squats then Row and Thrusters

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Inspired by a Repwerks workout on Instagram, 3 rounds

  • 1 x Pause Front Squat @ 60% 1 RM ( 3 second pause)
  • 6 x Front Squat

Then Crossfit WOD from Jan 2, for time, 21-18-15-12-9-6-3 of

  • Calorie Row
  • Dumbbell Thrusters @ 18kg per Hand

Results: Used 135lbs/60kg for the Front Squats. Metcon 15:07.

Handstand Work then Row, DB Front Squats and DB Push Press

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Take 15 minutes and work on Handstands…

  • Frog Stand (bent arms)
  • Crane Pose (straight arms)
  • Wall Walk to Wall Facing Pushup
  • Tucked Floating Frog/Crane Pose (raise legs off knees and hold unsupported)

Then for time 50-40-30-20-10 ( 5 rounds ) of

  • Calorie Row
  • DB Front Squat @ 16kg per hand
  • DB Push Press @ 16kg per hand

Results: Wrists not flexible enough for Crane Pose so need to work on the that. Metcon 30:18.