Tag Archives: Row

Weighted Pullups then TRX Presses, TRX Rev Rows and a Core EMOM

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6 rounds, rest 1 minute between rounds

  • 6 x Strict Pullups
  • 4 x Strict Pullups @ 10kg
  • 2 x Strict Pullup @ 20kg
  • 2 x Strict Pullup @ 20kg
  • 4 x Strict Pullups @ 10kg
  • 6 x Strict Pullups

Then 3 rounds for time

  • 10 x TRX Tricep Extensions
  • 10 x TRX Reverse Rows
  • Row 250m

Then EMOM for 12 minutes ( 4 rounds of each)

  • Minute 1 – 15 Second L-Sit
  • Minute 2 – 10 x Kettlebell Halos @ 20kg ( 5 per direction)
  • Minute 3 – 10 x Single Kettlebell Farmer Marches @ 20kg per side (do 10 steps with KB in one hand then switch hands and do another 5, r+l=1 rep)

Results: Metcon 7:27. L-Sit two rounds with straight legs, two with bent legs.

Bench Press and Ring Dips then Row, Thrusters and T2B

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Work up to a heavy

  • 1 x Bench Press

Then EMOM for 8 minutes or until you cannot complete all reps in a round

  • 8 x Ring Dips

Then for time, a variation on CF New England’s WOD from December 27, time cap 18 minutes

  • 60 Calorie Row
  • 30 x Thrusters @ 45lbs/20kg (empty bar)
  • 30 x Toes to Bar
  • 30 x Thrusters
  • 60 Calorie Row

Results: 1RM Bench Press (rep scheme 5-3-2-2-1-1-1) 220lbs/100kg… new 1RMby far! Dips 6 rounds, only could manage 7 reps in 7th round. Metcon 15:35.

Pullups then Deadlifts, HPC, Push Press and Row

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6 rounds, rest exactly one minute between rounds

  • 5 x Strict Pullups
  • 3 x Strict Pullups @ 10kg
  • 1 x Strict Pullup @ 20kg
  • 1 x Strict Pullup @ 20kg
  • 3 x Strict Pullups @ 10kg
  • 5 x Strict Pullups

Then inspired by the CF New England WOD from January 4…

5 rounds of AMRAP in 3 minutes, rest 3 minutes between rounds

  • 12 x Deadlifts @ 125lbs
  • 9 x Hang Power Cleans
  • 6 x Push Press
  • Max Calorie Row

Results: Pullups seemed easy so will continue to add load in the coming weeks and see what that does. Metcon 14-14-2-3-2 calories per round… probably should have used lighter weight but was looking for a heavy challenge.

Strict Presses and FFE Split Squats then Row, Wall Walks and HPC

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3 rounds of

  • 5 x Strict Press @ 5-10lbs heavier than last time
  • Rest 15 seconds
  • 5 x Front Foot Elevated Split Squat @ 32kg (16kg DB per hand) per leg
  • Rest 2 mimutes

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

  • Row 25 Calories
  • 2 x Wall Walks
  • Max Hang Power Clean @ 110lbs/50kg

Results: Used 130lbs for the Presses, split rrps up as needed to get all 5 in per set with no more than 20 second rest between reps 5-4+1-4+1. Cleans 13-10-12 reps.

Clean and Press then KB Swings, KB Goblet Cleans and Row

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The Crossfit New England WOD from Nov 9.

5 rounds of, rest approx 15-20 seconds between reps, 2 minutes between sets

  • 1.1.1.1.1 x Squat Clean and Press @ 85lbs
  • 1.1.1.1.1 x Squat Clean and Press @ 95lbs
  • 1.1.1.1.1 x Squat Clean and Press @ 115lbs
  • 1.1.1.1.1 x Squat Clean and Press @ 125lbs
  • 1.1.1.1.1 x Squat Clean and Press @ 130lbs

Then every 3 minutes for 15 minutes

  • 5 x Deadstop Kettlebell Swings @ 32kg
  • 5 x Kettlebell Goblet Cleans and Twist @ 32kg (twist left then right)
  • Row 250m

For the Goblet Clean take a single kettlebell and, with both hands, clean it into a goblet hold, then twist to face right, twist to face left and return the KB to the floor… repeat.

Results: Done as shown. Cleans are OK, need to work on form so tried to focus on full extension, foot position, etc.