Category Archives: Strength

Rowing WOD 12/26/13: 6RFT – 10 Push Ups, 250m Row, 10 Pull Ups – Post Time

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Rowing WOD 12/26/13:

The Ladies from North Shore CrossFit's Rowing Club getting after it last Saturday at the Renegade Rowing League!

The Ladies from the NSCF Rowing Club getting after it last Saturday at the Renegade Rowing League!

6 Rounds For Time …

10 Push Ups

250m Row (@2k Pace)

10 Pull Ups

:30 Rest After Each Round

Now that Christmas Day has passed it’s time to get back to work.  We’ve got a few more solid days left in 2013, so let’s make the most of them!  Today’s Rowing WOD is a chance to commit to your new 2k split from last Saturday and work on digging deep when the going gets tough.  Every round is an opportunity to fight for that split, just like in the third 500m of a 2k.  Focus on good form with the push ups and pull ups to strengthen our shoulders in different planes and promote good connection through the core.  Attack each round like it’s your last and rely on that 30 seconds of rest to reset and do it all again.  A good goal is to go sub 20 minutes.

Have fun and do good work!

Post your time and splits to comments.

Rowing WOD 12/20/13: 500m Row; 3Rds – 5 Power Clean, 10 Burpee Broad Jumps; 500m Row – Post Time and Splits

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Rowing WOD 12/20/13:

Some friends doing something different on a Saturday morning! Competing at the Renegade Rowing League! Who's ready for tomorrow?

Some friends doing something different on a Saturday morning! Competing at the Renegade Rowing League! Who’s ready for tomorrow?

All For Time …

1. 500m Row (like start of 2k)

2. 3 Rounds Of:

  • 5 Power Cleans (135/95 lbs)
  • 10 Burpee Broad Jumps

3. 500m Row (like finish of 2k)

Today’s Rowing WOD is an opportunity to practice both the beginning and end of your 2k race plan while developing power with the hips.  Treat each 500 as if they were your ideal 2k.  For the first 500m perform your starting sequence with a race start, high 7-10 strokes, and settle to race pace.  During the Power Cleans and Burpees work on efficient movement and connection through your hips.  Try to go unbroken and consistently jump the same distance for each broad jump.  If you’re still working technique for the power cleans, substitute 3 med ball cleans for every power clean to build up your strength and conditioning.  As you come into the last 500m you will be feeling it just like the 2k, so focus on breathing and holding onto race pace.  When you hit the last 250m start to negative split and practice your sprint for the finish.

Post your overall time to complete all three parts to comments along with your average split for each 500m.

Rowing WOD 12/18/13: “High Noon” – 12-1 of Row, BJ, and PU – Post Time

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Rowing WOD 12/18/13:

The Renegade Rowing Cup is ready! Are you? Register for Saturday's race here!

The Renegade Rowing Cup is ready! Are you? Register for Saturday’s race here!

“High Noon”

For Time Complete …

12-11-10- … -3-2-1

Row for Calories

Box Jumps (24/20)

Push Ups

In today’s Rowing WOD really focus on good connection and suspension with the legs.  In this workout you will perform the work as follows: complete 12 calories on the erg, then 12 box jumps, then 12 push ups, then 11 calories, 11 box jumps, 11 push ups, … and so on. Coming off the push ups your arms may be feeling it so work for efficiency and power with the legs on the erg.  Also, be sure to strive for virtuosity and complete each rep of the box jumps and push ups according to the standards of performance.  For box jumps you’re hips must be fully open above the box and for push ups your chest must touch the ground.  For maximum fun grab a partner and have a High Noon Showdown!  Who can make it to 1 first? 3-2-1 Go!

Post time to comments!

Rowing WOD 12/13/13: 5RFT – 20 Cal, 15 Push Ups, 10 DB GtO, 5 Split Squat Jumps – Post Time

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Rowing WOD 12/13/13:

Are you getting a full finish every stroke?

Are you getting a full finish every stroke?

5 Rounds for time…

  • 20 Cal Row
  • 15 Push Ups (hand release)
  • 10 Dumbbell Ground To Overhead 45/30
  • 5 Split Squat Jumps (ea. leg)

Rest 1:30 between rounds

Today’s Rowing WOD is another long burner to build up your muscular endurance as well as your cardiovascular and respiratory endurance.  Fight to go unbroken in all the movements and be sure to get a good mobility session afterwards to begin rebuilding and realigning all of your muscle fibers.  Be efficient in your movement, keep a constant pace, and keep breathing.

Post your time to comments.

Rowing WOD 12/11/13: 4Rds Max Reps – 1′ Row, 1′ KB Snatch, 1′ DU, 1′ KB Snatch, 1′ Rest – Post Score

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Rowing WOD 12/11/13:

The RRC warming up on Monday night with Good Mornings and Goblet Squats. Who's ready for the Renegade Rowing League December 21st?

The RRC warming up on Monday night with Good Mornings and Goblet Squats. Who’s ready for the Renegade Rowing League December 21st?

4 Rounds for Max Reps of …

1min Row for Calories

1min Left Arm Kettle Bell Snatch

1min Double Unders

1min Right Arm Kettle Bell Snatch

1min Rest

Today’s Rowing WOD will be a good burner to  get your lungs going and allow you to really focus on a solid core.  The double unders and kettle bell snatches are technical and require a higher focus on skill and efficiency.  For the double unders try to keep your wrists loose and get into a good flow that you can maintain.  A good goal would be to go unbroken for a minute.  With the one arm kettle bell snatch focus on driving through the heels and getting good hip extension to move the weight.  A bonus for the KB Snatch is that it requires you to keep a stable core and not allow your torso to rotate.  Any movement that involves an anti rotation component and stabilizing of the core is good for rowing.  Every time we reach out to the rigger in sweep rowing there is both a compression and rotation on our spines, which can lead to disc injuries over time.  By strengthening the core and resisting rotation we can prevent those injuries from happening. So keep that chest up and don’t let the shoulder drop too much through the bottom!  Here is a good link from Rogue Fitness on the Kettle Bell Snatch: http://youtu.be/6l2Iu26oWW8

Post your total score and thoughts to comments!