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Tag: rowing

Monday 25/11/19…”Sentadilla de espalda”

November 24, 2019November 24, 20191nnes001

21-15-9 reps, for time of:
Back Squat @1x bodyweight
Row, 500 m

Uncategorized 21-15-9, 45's, Back Squat, Concept 2, crossfit, rowing, Sentadilla de espalda Leave a comment
Wednesday 13/11/19…Strength in Numbers

Wednesday 13/11/19…Strength in Numbers

November 12, 20191nnes001

Strength Test 2
Front Squat

In 20 minutes build to a 1rm Front Squat from the racks.

Conditioning
Working in 3’s for Max Reps

Partner 1. Row 500/450m (timer)
Partner 2. AMRAP Power Cleans 85/55kg as long as it takes Partner 1 to row distance
Partner 3. Rest as long as it takes Partner 1 to row distance

Uncategorized AMRAP, Concept 2, crossfit, Power Clean, rowing, Wod Leave a comment
Tuesday 5/11/19…”The Great Race”

Tuesday 5/11/19…”The Great Race”

November 4, 2019November 4, 20191nnes001

Part 1
Row 3200m in Teams of 3

Part 2
24-18-12 reps, for time of:
Row Calorie
Overhead Squat, 42.5/30 kg
Lateral Burpee Over Bar

Part 3
8-12 Chest to Bar Pullups
x 4
Rest as needed

Uncategorized chest to bar, concept2, crossfit, Lateral burpee over bar, Overhead Squat, rowing Leave a comment
Tuesday 22/10/19…Down Day

Tuesday 22/10/19…Down Day

October 21, 20191nnes001

Strength

Power Clean 3-3-3-3-3 (20 Mins)

Conditioning
500/400m Row @80%
rest 2 mins between sets
x 6

Uncategorized Concept 2, Power Clean, rowing Leave a comment
Monday 30/9/19…Road Map

Monday 30/9/19…Road Map

September 29, 20191nnes001

5 Min AMRAP of

5 Strict Pullups

10 Pushups or Handstand Pushups

15 Kettlebell Swings

Rest 2 Mins

5 Mins Max Distance Row

Rest 2 Mins

5 Min AmRAP

5 Strict Pullups

10 Pushups or Handstand Pushups

15 Kettlebell Swings

Rest 2 Mins

5 Mins Max Cals Assault Bike

Uncategorized AMRAP, Assault bike, crossfit, CrossFit Output, Kettlebell swings, pull ups, row, rowing, Wod Leave a comment

Monday 23/9/19….”Tumbleweed”

September 22, 2019September 22, 20191nnes001

“Tumbleweed”

Complete as many rounds as possible in 20 mins of:
5 Push Press, 52.5/35 kg
10 Deadlifts, 52.5/30 kg
20 Row Calories
40 Double Unders

Uncategorized Concept 2, Deadlifts, double unders, Push press, rowing Leave a comment

Friday 20/9/19….Atabat

September 19, 20191nnes001

Tabata
Toes-to-bar
Box Jump, 24/20 in
Alternating Dumbbell Snatch, 20/15 kg
Row Calorie

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

 

Uncategorized Box Jump, Concept 2, dumbell Snatches, rowing, Toes to bar Leave a comment
Friday 13/9/19….Black Friday

Friday 13/9/19….Black Friday

September 12, 20191nnes001

Strength
Tempo Back Squat 7-7-7-7-7

Conditioning

On a 2 minute Clock
18/15 Cal Row
In remaining time complete Max Wallballs
rest 2 Minutes
x 4

 

Uncategorized back squats, Concept 2, crossfit, rowing, Wallballs, Wod Leave a comment
Thursday 5/9/19…Progress

Thursday 5/9/19…Progress

September 4, 20191nnes001

Every 4 Minutes for 24 minutes

Alternating between

500/450m Row

25/20 Cals Assault Bike

B. SLIPS

Scales

L-sits

Inversions

Planks

Stretching

Uncategorized Assault bike, Concept 2, Conditioning, CrossFit Output, rowing, Wod Leave a comment
Friday 23/8/19….”chest pump”

Friday 23/8/19….”chest pump”

August 22, 20191nnes001

Every 5 Mins complete

500m Row

15 Box Jumps 24/20″

10 Bench Press (pick load)

X 5

Uncategorized Bench Press, Box Jumps, crossfit, CrossFit Output, rowing, Wod Leave a comment

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