Tag Archives: Row

Bench Press then Row and Burpee Box Jump Overs

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5 rounds

  • 3 x Bench Press
  • Rest 20 seconds
  • 5 x Reverse Rows
  • Rest 90 seconds

Then (another CF New England WOD) row for total calories in 4 minutes, stop every minutes and do Burpee Box Jump Overs

  • At Minute 0 – do 5 x Burpee Box Jump Over
  • At Minute 1 –  4 x Burpee Box Jump Over
  • At Minute 2 –  3 x Burpee Box Jump Over
  • At Minute 3 – 2 x Burpee Box Jump Over

Rest 2 minutes between rounds and do a total of 3 rounds.

Results:    Bench Press 135-155-175-185-195lbs. For the Metcon, round 1 – 16.7 calories, round 2 – 14.4 calories, round 3 – 14.9 calories.

Back Squats, then Front Squats, Toes to Bar and Row

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Take 15-20 minutes and work up to a heavy

  • 3 x Back Squats

Took the next part from CF New England WOD from April 3, 2018.

AMRAP in 4 minutes of

  • 7 Cal Row
  • 21 x Toes to Bar
  • 21 x Front Squats @ 95lbs

Rest 4 minutes then AMRAP in 4 minutes of

  • 7 Cal Row
  • 15 x T2B
  • 15 x Front Squats @  115lbs

Rest 4 minutes then AMRAP in 4 minutes of

  • 7 Cal Row
  • 9 x T2B
  • 9 x Front Squats @ 135lbs

Results:  For the Back Squats got up to 205lbs/93kg.  For the rowing part I picked a target which I can do in around 1 minute even though the real WOD used 21, 15 and 9 calories for each (not sure how you fit that into 4 minutes unless the goal is not to complete the first round).  Using my version I ended up with, 1 round plus 3 calories, 1 round plus 3.5 calories, 1 round plus 6 calories.

Christine then Dealifts, Box Jumps and Planks

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A good fit from CF Invictus for what I wanted to do today (WOD from March 30, 2018)

Christine – 3 rounds for time

  • 500m Row
  • 12 x Deadlift @ Bodyweight
  • 21 x Box Jumps @ 24 inches

Then 3 rounds of

  • 6-8 x Single Leg Deadlift
  • Rest 60 seconds
  • 6-8 x Glute Bridge
  • Rest 60 seconds
  • 45 second side plank each side
  • Rest 60 seconds

Results:  For Christine 14:18.  Not bad compared to last time where I did Christine in 13:58 and this time it was after just one week back from a 2 week vacation.  Compare to workout from January 30, 2017.   For the deadlift used a 95lbs/45kg barbell.  For the glut bridge used a 45lbs plate on my torso since the 95lbs barbell didn’t really work for me.

Crossfit Open WOD 18.1

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18.1 is… AMRAP in 20 minutes of

  • 8 x Toes to Bar
  • 5 x Dumbbell Clean and Press Right Arm @ 21kg (Rx is 22.5kg)
  • 5 x Dumbbell Clean and Press Left Arm @ 21kg (Rx is 22.5kg)
  • Row 14 Calories

Results: 5 rounds plus 18 reps (178 reps total).  Since I don’t have a Concept II rower and only have a 21kg dumbbell, can’t really compare.