Rowing

Knee Strengthing

5 rds for time

  • 500m Row
  • 10 KB Swings (53/25)
  • 5 x Single Arm Push Press Each Arm

3-rounds

  • 10 Belt Squats
  • 10 Reverse Hypers
  • 10 Landmine Single Arm Extensions (5 each arm)

8rds of 1:45 mins work & 15-second transition

  • Even Rds
    • 10/8 Cal Ski Erg
    • Max Box Step-ups Weighted (50lbs/ 30lbs)
  • Odd Rds
    • 10/8 Cal Row
    • Max Lunges Weighted (30lbs / 20lbs)

3-rounds

  • 10 Belt Squats
  • 10 Reverse Hypers
  • 10 Landmine Single Arm Extensions (5 each arm)

8rds of 1:45 mins work & 15-second transition

  • Even Rds
    • 10/8 Cal Ski Erg
    • Max Box Step-ups Weighted (50lbs/ 30lbs)
  • Odd Rds
    • 10/8 Cal Row
    • Max Lunges Weighted (30lbs / 20lbs)

7 Rounds for Time

  • 4 x 25m Farmers Carriers (53s/35s)
  • 23 Wall Balls (20/14)

cash out: 1776 meter Row

8 rounds: Every 3:00min

  • 5 GHD Sit-ups / Toes-to-bars. (rotate each round)
  • 8 Slam Balls (50/30)
  • Max Cal Row

30 Seconds Rest between Rounds

Tags:

30 min AMRAP – Rowing Repeats

  • 500m Row (pick your pace)
  • 1:1 rest

Use the rest as you wish. Stretch, light lifting, or rest if you are sprinting the rows.

5 Rds

  • 2:00 min C2 bike
  • 1:00 min to complete 5 straight-legged KB deadlifts. (light)

Do deadlifts on a raised platform to get the KB below the toes to stretch the hamstrings.

5 Rds

  • 2:00 min Rowing
  • 1:00 min Box Step-ups. (If you want, do them weighted)

20-minute AMRAP

  • 21 cal Row
  • 15 box step-ups
  • 9 ball over the shoulder (80/50)

15min AMRAP

  • 500m Row
  • Max Set of Push-ups

Reposted from CrossFit® WOD

Tags:

For Time: 22 min Cap

  • Row 2000m
  • 30 power cleans (135/85)
  • C2 Bike 4000m