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04 May WODs | Comments

Tuesday, May 3

WOD: 2 rounds for time of:

Row, 1000 m
Rest 5 mins

WOD:

Double Tabata

16 rounds, 20 sec work / 10 sec rest

11 Apr WODs | Comments

Monday, April 11

SWOD:

Row 500 m

This is an all out effort for time. WOD: 5 rounds for time of:

15 Kettlebell Swings, 53/35 lbs
10 Wall Balls, 20/16 lbs
5 Kettlebell Goblet Squats, 53/35 lbs

02 Feb WODs | Comments

Tuesday, February 2

EWOD: Every 1 min for 10 mins, alternating between:

15 Row (calories)s
30 Double Unders

WOD: Tabata

Athlete's Choice Tabata

The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the total reps performed in all of the

21 Jan WODs | Comments

Thursday, January 21

Bench oSWOD:

Bench Press 3-3-3-3-3

Use the heaviest weight you can for each set. Rest as needed between sets. WOD: 3 rounds, 1 min per station, of:

Kettlebell Swing, 53/35 lbs
Rest 1 min
Row (calories)
Rest 1 min

04 Jan WODs | Comments

Monday, January 4

SWOD:

Push Press 3-3-3

WOD: For time:

Run, 800 m

-- then -- 10-9-8-7-6-5-4-3-2-1 rounds of:

Push Press, 115/85 lbs
Pull-up

-- then --

Row, 1000 m

21 May WODs | Comments

Thursday, May 21

SWOD:

Row 1 km

This is an all out effort for time. WOD: 21-18-15-9-6-3 reps, for time of:

Power Clean, 95/65 lbs
AbMat Sit-up
Superman

05 May WODs | Comments

Tuesday, May 5

SWOD:

Bench Press (close grip) 10-10-10-10

WOD: Tabata Tuesday!

Tabata Row
Tabata Burpee Box Jumps
Tabata - Athlete's Choice

17 Apr WODs | Comments

Friday, April 17

SWOD:

Strict Press 3-3-3

Use the heaviest weight you can for each set. Rest as needed between sets. WOD: Death By Clean With a continuously running clock perform:

1 Clean, 75% 1RM in the first 1 min,
2 Cleans, 75% 1RM in the second 1 min
3 Cleans, 75% 1RM in the third 1 min ... Continuing this for as long as you are able.

Cash Out: Each for distance:

Row, 4x 2 mins

Rest 2 mins between efforts.

27 Mar WODs | Comments

Friday, March 27

CF Games Open 15.5 - 27-21-15-9 reps, for time of:

Row (calories)
Thruster, 95/65 lbs

26 Mar WODs | Comments

Thursday, March 26

SWOD:

30 Kettlebell Swings, 2/1.5 pood

Every 1 min for 10 mins. *You have 1 minute to get 30 KB swings. If you do not get 30 KB Swings in 1 minute, count a penalty. *Perform this workout one minute on and one minute off. Total time is 10 minutes. *For every penalty counted, perform a 1000 meter row. WOD: Every 1 min for 10 mins, alternating between:

9 Row (calories)s
9 Burpee Box Jump Overs, 24/20 in

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row // Posts tagged as "row"

Tuesday, May 3

Monday, April 11

Tuesday, February 2

Thursday, January 21

Monday, January 4

Thursday, May 21

Tuesday, May 5

Friday, April 17

Friday, March 27

Thursday, March 26

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