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Row (Rowing)

934 WODS were found

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.

Mayhem Daily Wod – 21121

Mayhem Daily Wod - 21121
      
2 position (Floor + Hang) Cleans:
(1+1) x 2 sets @ 80% 1RM Clean
 (1+1) x 3 sets @ 85% 1RM Clean
10 min to build to a challenging weight and complete three successful sets (Squat Clean + Hang Squat Clean)
 
 
 
Workout:
Partner
800/600m Row
40 Double DB Deadlifts (50’s/35’s)
800/600m Ski
40 Double DB Shoulder to Overhead (50’s/35’s)
1600/1200m Bike Erg
40 Double DB Squats (50’s/35’s)
1600/1200m Bike Erg
40 Double DB Shoulder to Overhead (50’s/35’s)
800/600m Ski
40 Double DB Deadlifts (50’s/35’s)
800/600m Row
Wod Type: For TimeMayhem Daily Wods
Movements: Air Biking/Assault BikingDeadliftFront SquatRow (Rowing)Shoulder-to-OverheadSki (Skiing on Ski Erg)
Air Biking/Assault Biking WodsDeadlift WodsFront Squat WodsRow (Rowing) WodsShoulder-to-Overhead WodsSki (Skiing on Ski Erg) Wods
Competitions:
Source: www.mayhemnation.com

Wednesday 210120

Wednesday 210120
7 rounds for time of:



Row 100♀ / 150♂meters in as few pulls as possible



After each row, perform 1 bodyweight front squat for each pull taken — e.g., if it takes 12 pulls on the rower, complete 12 front squats before starting the next round. Reset the rower prior to each round.



Post time and number of pulls each round to comments.





Scaling:

This workout encourages hard pulls on the rower. Increase the damper setting and slow your cadence to minimize the number of pulls each round. Choose a front-squat weight that is heavy but can be completed unbroken when fresh.



Intermediate Option:

7 rounds for time of:

Row 100♀ / 150♂meters in as few pulls as possible



After each row, perform 3/4 bodyweight front squat for each pull taken.



Beginner Option:

4 rounds for time of:

Row 100♀ / 150♂meters in as few pulls as possible



After each row, perform 1 front squat for each pull taken.



♀ 35 lb.  ♂ 55 lb.
Wod Type: For TimeMain Site Daily WODs
Movements: Front SquatRow (Rowing)Weighted Walk/Run
Front Squat WodsRow (Rowing) WodsWeighted Walk/Run Wods
Competitions:
Source: www.crossfit.com

Mayhem Daily Wod – 21114

Mayhem Daily Wod - 21114
      

 3 Position Clean (1x hang clean + 1x clean below the knees, 1x clean from the floor)

2 sets x 1+1+1 @ 75% 1 RM clean
3 sets x 1+1+1 @80% 1 RM clean
- Rest 2 minutes between sets -
 
 
 
 
Workout:
2:00 Amrap (6 sets)
20/15 Cal. Assault Bike
Max DIstance Farmers Carry (2x100s/2x70s)
 Rest 1:00 between sets
Wod Type: For TimeMayhem Daily Wods
Movements: DeadliftDouble-UnderHandstand Push-UpRow (Rowing)
Deadlift WodsDouble-Under WodsHandstand Push-Up WodsRow (Rowing) Wods
Competitions:
Source: www.mayhemnation.com

Regionals 14.6

For Time
50 calorie Row
50 Box Jump Overs (24/18 in)
50 Deadlifts (180/120 lbs)
50 Wall Ball Shots (20/14 lbs)
50 Ring Dips
50 Wall Ball Shots (20/14 lbs)
50 Deadlifts (180/120 lbs)
50 Box Jump Overs (24/18 in)
50 calorie Row
Time Cap: 21 minutes


        
Wod Type: Competition WodsFor Time
Movements: Box JumpDeadliftDip/Ring Dip/Tricep DipRow (Rowing)Wall Ball Shot
Box Jump WodsDeadlift WodsDip/Ring Dip/Tricep Dip WodsRow (Rowing) WodsWall Ball Shot Wods
Competitions: Crossfit Games RegionalsCrossFit Games Regionals 2014
						

							

								
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