Tag Archives: Row

Front Squats and DB Rows then Row and OH Reverse Lunges

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5 rounds

  • 10 x Front Squats increase weight per round
  • Rest 30 seconds
  • 10 x Dumbbell Rows @ 20kg per Hand
  • Rest 2-3 minutes

Then AMRAP in 6 minutes minutes

  • Row 500m
  • Max Sandbag Overhead Reverse Lunge @ 20kg

Rest 3 minutes, then for time do the same in reverse, using the same number of reps for the reverse lunges from the first part…

  • ? x Sandbag Overhead Reverse Lunges
  • Row 500m

Results: Front Squats 95-115-130-140-155lbs/70kg. Metcon Part 1 – 50 Lunges (total, 25 per leg), Part 2 – 5:47.

Back Squats then Row, Step Ups, V-Ups and Bent Rows

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5 rounds, work up to a heavy

  • 10 x Back Squats

Then, based on the Crossfit Mainsite WOD from March 21, for time

  • 1000m Row
  • 30 x Box Step Ups @ 14kg per hand (total, 15 per leg)
  • 20 x Dumbbell Bent Rows @ 14kg per hand
  • 10 x V-Ups
  • 1000m Row
  • 10 x V-Ups
  • 20 x Dumbbell Bent Rows
  • 30 x Box Step Ups
  • 1000m Row

Results: Back Squats 95-135-155-175-185lbs/84kg. Metcon 22:41. 1000m Row in approx. 4:00-4:30-4:30.

Crossfit Open WOD 25.3

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For time, 20 minute time cap…

  • 3 x Wall Walks
  • 50 calorie Row
  • 3 x Wall Walks
  • 25 x Deadlifts @ 83kg/185lbs
  • 3 x Wall Walks
  • 25 x Cleans @ 43kg/95lbs
  • 3 x Wall Walks
  • 25 x Snatches @ 29kg/65lbs
  • 3 x Wall Walks
  • 50 calorie Row

Results: Rx for 55-59 Masters is 5 x Half Wall Walk, which seemed dumb and overly complex so instead just did 3 full WW. Got up to 11 reps on the rower in the last round at the time cap. 22:26 to finish all reps including changing weights.

Row, V-Ups, Step Ups, Pushups and Ring Rows

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Inspired by the CF New Emgland WOD from Feb 22. Every 7:30 minutes for 4 rounds

  • Row 1000m
  • Round 1 – Max V-Ups
  • Round 2 – Max Weighted Box Step Ups @ 20kg
  • Round 3 – Max Pushups
  • Round 4 – Max Ring Rows

Start each round with the row, then max reps of whichever movement is shown for that round until the 8 minutes are up.

Results: 46-40-65-22. Used Sandbag on my back for the Step Ups.

Weighted Pullups then Row, HSPU and Burpee Pullups

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Inspired by the CF New England WOD from 24 Feb…

8 rounds

  • 5 x Strict Pullups
  • 3 x Strict Pullups @ 10kg
  • 2 x Strict Pullups @ 20kg
  • 1-1-1-1-1 x Strict Pullup @ 30kg

Then for time and total reps, including Buy In/Cash Out…

Buy In

  • Row 1000m

Then EMOM for 7 minutes

  • Minute 1 – 4 x Handstand Pushups plus Max Reps Burpee Pullups
  • Minute 2 – 3 x Handstand Pushups plus Max Reps Burpee Pullups
  • Minute 3 – 2 x Handstand Pushups plus Max Reps Burpee Pullups
  • Minute 4 – 1 x Handstand Pushups plus Max Reps Burpee Pullups
  • Minute 5 – 2- x Handstand Pushups plus Max Reps Burpee Pullups
  • Minute 6 – 3 x Handstand Pushups plus Max Reps Burpee Pullups
  • Minute 7 – 4 x Handstand Pushups plus Max Reps Burpee Pullups

Cash Out

  • Row 1000m

Results: Metcon 18:13 / 30 BPU.