Tag Archives: Row

Thrusters, Pullups, Split Squats and Rollouts

By | | , , , ,
Comments Off on Thrusters, Pullups, Split Squats and Rollouts

Took this workout from CF Invicuts’ WOD from May 20.

3 rounds of

  • 1 x Cluster + 2 x Thrusters

Then 1 round of

  • 30 seconds Row
  • 3 x Strict Pullups
  • 20 seconds Row
  • 3 x Strict Pullups
  • 10 seconds Row
  • 3 x Strict Pullups

Then Fran… 21-15-9 of

  • Thrusters @ 75lbs
  • Pullups

The two rounds of

  • 8 x Split Squats per Leg @16kg Dumbbell per Hand
  • 8 x Barbell Rollouts
  • Rest 60 seconds

Results:  For the Cluster round used 95-115-125lbs.  Fran 5:27. I scaled Fran since the Women’s weight is only 65lbs and most Women Crossfit Athletes can back squat 100+lbs more than me.

Strict Press then DT (scaled)

By | | , , ,
2 Comments

 Every 2 minutes for 6 minutes

  • Accumulate 30 seconds L-Sit

Take 15 minutes and work up to a heavy

  • 1 x Strict Press

The 5 rounds for time (scaled version of the DT Hero WOD)

  • 12 x Deadlift @ 95lbs
  • 9 x Hang Power Clean @ 95lbs
  • 6 x Jerk/Push Press @ 95lbs

Cash out with 1000m row.

Results:  L-Sit still sucked, used bent knees, need lots of work.  Strict Press 1 x 150lbs.  Metcon 8:47 (was 9:30 last time so big improvement).  Row in 4:37.

Row, Deadlifts and Toes to Bar

By | | , , , ,
Comments Off on Row, Deadlifts and Toes to Bar

3 rounds

  • 10 x Abmat Situps
  • 20 x Shoulder Taps each side in Plank or Bear Position
  • 30 x Mountain Climbers

Then AMRAP in 5 minutes

  • Row 10 Calories
  • 5 x Deadlifts @ 220lbs
  • Max Reps Toes to Bar

Rest 5 minutes then

AMRAP in 5 minutes

  • Row 10 Calories
  • 10 x Deadlifts @ 185lbs
  • Max Reps Toes to Bar

Rest 5 minutes then

AMRAP in 5 minutes

  • Row 10 Calories
  • 15 x Deadlifts @ 155lbs
  • Max Reps Toes to Bar

Results:  Metcon – 27-21-18 reps Toes to Bar.   The 10 calories took 1:30, so pick a Row distance that is close to this if using a ConceptII.

Clean and Press Complex then Jackie

By | | , , ,
Comments Off on Clean and Press Complex then Jackie

5 rounds of

  • 1 x Hang Power Clean
  • 1 x Strict Press
  • 1 x Front Squat
  • 1 x Strict Press
  • 1 x Hang Squat Clean
  • 1 x Push Press

Increase weight per round.

Then Jackie

  • Row 1000m
  • 50 x Thrusters @ 45lbs
  • 50 x Pullups (Rx is 30)

Results:  Complex 95-105-115-125-130lbs.  Jackie 12:27.  Don’t know why I did 50 pullups, number is just stuck in my mind.  12:27 is not bad for the full 1k on my rower and the extra pullups, compared to Dec 15, 2017.

Back Squats and Rows then Row, KBS, Goblet Squats

By | | , , , ,
Comments Off on Back Squats and Rows then Row, KBS, Goblet Squats

Inspired by CF Invictus WOD from April 5, 2019

Four sets of

  • 8 x Back Squats
  • Rest 45 seconds after each leg
  • 8 x Dumbbell Bent Rows per Hand
  • Rest 60 seconds

Build weight per round.

For time

  • 1000m Row
  • 75 x Kettlebell Swings @ 24kg
  • 50 x Goblet Squats @ 24kg
  • 75 x Kettlebell Swings @ 24kg
  • 1000m Row

Results:  Back Squats 115-135-165-185lbs.  Rows 18-20-21-21kg.  Metcon 23:08.