Tag Archives: Row

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.

Back Squats and RFE Split Squats then Row

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4 rounds

  • 3 x Back Squat @ 90% of 1RM

Then 3 rounds of

  • 10 x Rear Foot Elevated Split Squat per Leg @ 16kg per hand (complete all reps on one leg then switch to the other)

Then for time

  • Row 3k @ Zone 2-3

Results: Back Squat 230lbs/104kg. Zone 3 for me should be between 129-155bpm (Whoop calculates it lower so I kept it at top of zone 3/low zone 4 on the Whoop activity monitor). Metcon 13:33… hard not to go faster.

Deadlifts, Thrusters and Row

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Based on the Hooch WOD posted by wodwell

5 rounds for time (time cap 20 minutes)

  • 11 x Deadlifts @ 220lbs/100kg
  • 14 x Single Kettlebell Thruster @ 20kg (7 per side)
  • Every 2 minutes stop and Row 250m (pickup where you left off when done)

Results: 4 rounds even… accidently stopped after 9 rounds, got confused on timer. Probably could have gotten another 5 deadlifts in.

Weighted Pullups then Bench Press and Row

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Every 30 seconds for 15 minutes (30 rounds)

  • 1 x Tempo Weighted Pullup @ 10kg (3 second ascent, 1 second hold, 3 second descent)

Then for time

  • Row 1000m
  • 30 x Bench Press @ Body Weight
  • Row 1000m
  • 20 x Bench Press @ Body Weight
  • Row 1000m
  • 10 x Bench Press @ Body Weight

Results: Metcon 31:31 @ 70kg. Tough one…