Strength
Bench Press: 5×5
WOD
3 Rounds, for time:
500m Row
21 Hang Power Snatches
Hang Power Snatch Demo – Coach Burgener
Mobility for the Overhead Position (Columbus Weightlifting, by Drew Dillon & Holley Mangold)
**POST TIME
Posts Tagged ‘rowing’
Thursday
Posted: May 22, 2013 by danielledurante in Crossfit WodTags: Bench Press, hang power snatch, rowing
0
Friday
Posted: April 11, 2013 by danielledurante in Crossfit WodTags: front squats, Jackie, Pull-Ups, rowing, thrusters, workout
Front Squats 5×5
then,
“Jackie”, for time:
Row 1000m
50 Thrusters
30 Pull-Ups
**POST TIME
Thursday
Posted: April 3, 2013 by mattbrockhaus in Crossfit WodTags: c2, crossfit, endurance wod, rowing, Run
For Time:
Row 10 x 20″ ON/10″ OFF
Run 1 mile
Row 8 x 20″/10″
Run .75 mile
Row 6 x 20″/10″
Run .5 mile
Row 4 x 20″/10″
Run .25 mile
Wednesday
Posted: February 26, 2013 by danielledurante in Crossfit WodTags: back squats, box jumps, MB Slams, rowing, Sit Ups
Back Squats: 5×5
Box Jumps to max height
then,
21-15-9 reps of:
Row (calories)
MB SL Sit-Ups
MB Slams
**POST WEIGHT AND TIME!
Friday
Posted: February 22, 2013 by mattbrockhaus in Crossfit WodTags: Body Weight Squats, c2, chipper, crossfit, Pull-Ups, Push Ups, rowing, Sit Ups
“Frank”
For Time
500m Row
25 x Air Squats/Pull Ups/Push Ups/Sit Ups
400m Row
20 x Air Squats/Pull Ups/Push Ups/Sit Ups
300m Row
15 x Air Squats/Pull Ups/Push Ups/Sit Ups
200m Row
10 x Air Squats/Pull Ups/Push Ups/Sit Ups
100m Row
5 x Air Squats/Pull Ups/Push Ups/Sit Ups
Compare to: 5/4/2012
Thursday
Posted: January 9, 2013 by danielledurante in Crossfit WodTags: KB Alternating Swings, Overhead Squats, Power Snatch, rowing, Sit Ups, snatch balance
Power Snatch (1) + Overhead Squat (1) + Snatch Balance (1) x 3 x 5
WOD
30-20-10 reps, for time:
Row (calories)
KB Alternating Swings
Sit Ups
Monday
Posted: January 6, 2013 by danielledurante in Crossfit WodTags: back squats, burpees, rowing
Back Squat
5-5-3-3-3-1-1-1-1-1
WOD
4 Rounds, for time:
Row 500m
25 Burpees
**POST PRs!!!!
Tuesday
Posted: November 19, 2012 by danielledurante in Crossfit WodTags: deadlift, Power Snatch, rowing
Deadlift: 3-3-3-3-3-3
then,
3 Rounds of:
500m Row
21 Hang Power Snatches
**POST WEIGHT + TIME
Wednesday
Posted: November 14, 2012 by mattbrockhaus in Crossfit WodTags: c2, crossfit, rowing, Run, tabata, workout
We’re going to start with some box jumps, then…
For Time:
Row 10 x 20″ on/10″off
Run 1 mile
Row 8 x 20″ on/10″off
Run 3/4 mile (1200m)
Row 6 x 20″ on/10″off
Run 1/2 mile (800m)
Row 4 x 20″ on/10″off
Run 1/4 mile (400m)
Compare to: 6/13/2011
Monday
Posted: November 12, 2012 by mattbrockhaus in Crossfit WodTags: c2, crossfit, partner workout, rowing, snatch
Strength:
Hang Snatch 2-2-2-2-2
WOD:
3000m Partner Row
