Tag Archives: Row

Overhead Press, Ring Pullups and Row

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3 rounds of

  • 8 x Seated Dumbbell Press @ 16kg
  • 3 x Weighted Ring Pullups @ 10kg

4 rounds of AMRAP in 3 minutes, rest 2 minutes between rounds

  • Row 400m
  • 3 x Ring Pullups
  • 6 x Strict Press @ 65% of 3RM from last time
  • Max Effort Push Press

Results: Used 95lbs for the Presses. Metcon – Total Push Presses 23 reps (6-8-6-3).

Front and Zombie Squats then Row, Power Clean and Push Press

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5 rounds

  • 4 x Front Squat @ 90% of 2RM

Then 3 rounds

  • 8 x Zombie Squats @ 50% of above weight

Then, inspired by ‘Moves for Tito’ tribute WOD from WodWell Crossfit, AMRAP in 20 minutes of

  • Row 500m
  • 5 x Power Clean @ 50% of 1RM
  • 10 x Push Press
  • Row 500m
  • 8 x Power Clean
  • 10 x Push Press
  • Row 500m
  • 11 x Power Clean
  • 10 x Push Press
  • etc. continuing same pattern adding 3 x Power Cleans per round

Results: Used 185lbs for Front Squats, 95lbs for Zombie Squats. Metcon used 80lbs and got 4 rounds plus 500m Row and 10 Cleans.

Power Cleans and Presses then a Macho Man Row

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Take 6 rounds to work up to a heavy

  • 2 x Power Clean and Push Jerk/Press

Then a theboxprogramming Instagram WOD from last Saturday…

AMRAP in 15 minutes of

  • Max Caloire Row
  • Every 3 minutes stop and do 1 x Macho Man @ 60-65% of above weight

Macho Man

  • 3 x Power Clean
  • 3 x Front Squat
  • 3 x Push Jerk/Press

Results: Clean and Press 150lbs. For the Metcon used 95lbs and got 170 calories.

Core Work then Row, Deadlifts and Burpee Pullups

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4 rounds of

  • 10 x Pike Lift over Kettlebell
  • 10 x Kettlebell Pull Through @ 16kg
  • 10 x Weighted Situp @ 16kg (Legs Straight, KB Straight overhead)
  • 10 x Kneeling Kettlebell Halos (5 in each direction)

Then inspired by “Cranky Christine” WOD from CF New England…

3 rounds for time including rest (time cap 25 minutes) of

  • Row 700m
  • 12 x Deadlift @ 100kg
  • 21 x Burpee Pullups (original was Burpee Box Jumps)
  • Rest 3 minutes

Results: Metcon 2 rounds plus 650m.