Row (Rowing)

As much as rowing seems like an exercise in the arm, most of the strength for each stroke really comes from the leg push. It's also important to note that it's not just how many strokes a minute you can do, but about the quality of each stroke and how much space you can create for each stroke.

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Sunday 140202

Attempt PRs with as much warm-up, ramp-up, and rest between efforts as needed of:

1RM Front squat

1,000 meter Row

Ring Dips

Friday 140131

Attempt PRs with as much warm-up, ramp-up, and rest between efforts as needed of:

1RM Overhead squat

1,000 meter Row

Ring Dips

Saturday 140125

For time:

Row 500 meters

50 GHD Sit-ups

Row 1,000 meters

30 GHD Sit-ups

Row 2,000 meters

20 GHD Sit-ups

Monday 140120

Row 5K

Friday 140117

For time:

30 Muscle-ups

135 pound Clean & Jerk, 21 reps

Row 2,000 meters

Sunday 140112

Four rounds of:

Row 1,000 meters

Rest 90 seconds

Saturday 140104

For time:

155 pound Snatch, 9 reps

Row 2,000 meters

155 pound Snatch, 15 reps

Row 1,000 meters

155 pound Snatch, 21 reps

Row 500 meters

Friday 131220

Row 5K

Saturday 131207

Four rounds for time of:

Row 500 meters

Rest 3 minutes

Tuesday 131105

2011 CrossFit Games Regional Workout 6

For time:

Row 20 calories

30 Burpees

45 pound Two-arm dumbbell ground-to-overhead, 40 reps

50 Toes to bar

100 foot Walking lunge with 45lb plate held overhead

150 foot Sprint