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Archives: Rowing

Sunday, January 16, 2022

A.  EMOM complete 3 strict Muscle-ups

For 7 minutes.

B.  Alternating EMOM for 20 mins complete:

Min 1:  Row 1:00
Min 2:  Shoulder Press :30s – 95#/65#

Coach’s notes:

Post results for both sets to comments.

WOD Leaderboard
Comments: 4

Monday, January 10, 2022

A.  3 rounds for time of:

500/400m Row
21 Burpees
6 Shuttle Sprints – 10/15/20 ft.

B.  Spend 15 minutes working on your inverts.

Coach’s notes:

Post results for both sets to comments.

WOD Leaderboard
Comments: 9

Thursday, December 23, 2021

A.  Alternating each round complete EMOM for 10 minutes:

5 Strict Handstand Push-ups, then
5 Strict Toes to Bar

 B.  For time complete:

2,000/1,600-m row
– At 1:00 complete 1 burpee over the rower, at 2:00 complete 2 burpees over the rower, at 3:00 complete 3 burpees over the rower. Continue this pattern until you complete the 2,000/1,600-m row.

Coach’s notes:

Post results for A and time to complete B to comments.

WOD Leaderboard
Comments: 5

Thursday, December 9, 2021

“Long Jackie” - For time complete:

1000m/800m Row
50 Thrusters – 45#/35#
30 Pull-ups
750m/600m Row
25 Thrusters
15 Pull-ups
500m/400m Row
15 Thrusters
9 Pull-ups

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 6

Monday, November 1, 2021

A.  Complete As Many Meters As Possible for 5 rounds of:

1:00 Row (meters)
1:00 REST

B.  Complete As Many Reps As Possible for 7 rounds of:

45s – Box Step-ups – 24”/20”
45s REST

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 8

Thursday, October 27, 2021

Complete As Many Rounds As Possible (AMRAP) in 30 minutes of:

Row 400m
10 Toes to Bar
20 Hip Extensions
40 Double Unders
REST 2:00

Coach’s notes:

Post time per round and rounds and reps complete in the 30 minutes to comments.

WOD Leaderboard
Comments: 4

Wednesday, October 13, 2021

A.  5 rounds for time of:

20/16 Cal Row
15 Wallballs

B.  GHD Sit-ups – 15-20 reps X 3 sets, rest approx. 90s

Coach’s notes:

Post time to complete A to comments.

WOD Leaderboard
Comments: 7

Tuesday, November 10, 2020

5 rounds for time(s) of:

 

Row 500m
20 Free-Standing Wallballs – 20#/14#
30 Hands on Box Jump Overs – 24”/20”
REST 2:00

Coach’s notes:

Post time per round and total working time to comments.

WOD Leaderboard
Comments: 14

Friday, October 30, 2020

2020 CrossFit Games – 2007 RELOAD

Complete for time:

1500m row, then
5 rounds of:
10 Bar muscle-ups
7 Shoulder to Overhead – 235#/145#

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 11

Wednesday, October 28, 2020

A. Complete for time:

1000m Row
50 Kettlebell Swings
50 Thrusters – 75#/45#

B. Practice SLIPS with any time remaining.

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 17