Tag Archives: Row

DB Press, DB Rows, SL Deadlifts and Row

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A modified version of the CF New England WOD from Dec 23.

For time, do all of the following without resting between.

3 rounds

  • 10 x Dumbbell Strict Press @ 14kg per hand
  • 15 x Dumbbell Rows each Side @ 14kg per hand
  • 20 x Alternating Single Leg Deadlifts total @ 24kg

Row 50 calories (100 on Concept II)

3 rounds

  • 10 x Dumbbell Strict Press @ 14kg
  • 15 x Dumbbell Rows each Side @ 14kg
  • 20 x Alternating Single Leg Deadlifts total @ 24kg

Results:  24:39 (50 cal row took 8:36).  Nice conditioning workout after being off for a couple of days. I did the presses with both arms at the same time.  For the rows, did one arm at a time with one hand on bench.  Deadlifts, switched leg for each rep. 

Dumbbell Presses and Rows then Row, Push Press and T2B

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8 rounds of

  • 8 – 10 x Seated Dumbbell Press
  • Rest 30 seconds
  • 4 – 5 x Barbell Rows
  • Rest 90 seconds

Increase weight until you cannot complete the max number of reps.  Then stick with that weight for the rest of the workout.

Then AMRAP in 15 mintues of

  • 10 Calorie Row
  • 10 x Push Press @ 95lbs
  • 10 x Toes to Bar

Results:   Dumbbell Press 10-12-14-16-16-16-16-16kg.  Barbell Rows – 80-95-105-115-120-120-120-120lbs.  Metcon – 4 rounds plus 5 reps.

Overhead Squats then Row, HSPU, V-Ups and Pullups

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Take 20 minutes and work up to a heavy

  • 5 x Overhead Squat

Three sets for max reps of (Inspired by the Crossfit Invictus WOD from November 20.)

  • 45 seconds Row for Calories
  • Rest 45 seconds
  • 45 seconds Handstand Pushups
  • Rest 45 seconds
  • 45 seconds V-Ups
  • Rest 45 seconds
  • 45 seconds Pullups
  • Rest 45 seconds

Results:  Overhead Squats were not good today… struggled to get up to 75lbs.  For the Metcon did 55-53-48 reps per round.

Pistols, Glute Bridges, Rollouts and Rows, then Step Ups and Row

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CF Invictus WOD from October 26.  Every 90 seconds for 24 minutes (4 rounds):stl…

  • First minute – 3 x Pistol Squats per Leg
  • Second minute – 8-10  x Glute Bridges @ 110lbs
  • Third Minute – 10 x Barbell Rollouts
  • Fourth Minute – 10-12 x Barbell Rows @ 110lbs

Rest 60 seconds then for max calories

  • 4 minutes of Rowing

Results: For the Row – 30 calories.