https://renegaderowing.com/free-trial/https://renegaderowing.com/wp-content/uploads/2013/07/map-of-renegade-rowing.pngMap of Renegade RowingClick here for a map of Renegade Rowing and where to find us!https://renegaderowing.com/wp-content/uploads/2013/07/map-of-cri-and-rr.pngMap of Renegade RowingClick here for a map of Renegade Rowing and where to find us!https://renegaderowing.com/wp-content/uploads/2013/07/map-of-rr-entrance-and-parking.pngMap of RR Entrance and Parkinghttps://renegaderowing.com/wp-content/uploads/2013/07/screen-shot-2013-07-28-at-8-50-11-am.png114 Western Ave, Allston, MAClick Here for Map of Renegade Rowing and CrossFit Bostonhttps://renegaderowing.com/wp-content/uploads/2013/07/img_0816.jpgRRT First Day2021-05-09T22:46:20+00:00weekly0.6https://renegaderowing.com/mission/https://renegaderowing.com/wp-content/uploads/2012/03/coach-pat-sculling1.jpgCoach Pat ScullingSculling on the Charles Riverhttps://renegaderowing.com/wp-content/uploads/2012/03/coach-pat-sculling.jpgCoach Pat ScullingSlingshot Hands Away will be key when we get on the water!https://renegaderowing.com/wp-content/uploads/2012/03/coach-pat-gs1.jpgCoach Pat GS1https://renegaderowing.com/wp-content/uploads/2012/03/6742212923_7e283135b2_o.jpgCoach Pat Thruster2021-05-09T22:40:37+00:00weekly0.6https://renegaderowing.com/sign-up/https://renegaderowing.com/wp-content/uploads/2012/05/img_1792.jpgRR RunningBe Ready to Run!https://renegaderowing.com/wp-content/uploads/2012/05/img_3500.jpgIMG_3500https://renegaderowing.com/wp-content/uploads/2012/05/img_3495.jpgIMG_3495https://renegaderowing.com/wp-content/uploads/2012/05/img_3488.jpgRRL3All of the athletes who competed in the Renegade Rowing League in preparation for CRASH-Bs!https://renegaderowing.com/wp-content/uploads/2012/05/img_3479.jpgIMG_3479https://renegaderowing.com/wp-content/uploads/2012/05/img_3478.jpgIMG_3478https://renegaderowing.com/wp-content/uploads/2012/05/img_3472.jpgIMG_3472https://renegaderowing.com/wp-content/uploads/2012/05/img_3455.jpgRR Indoor RowingRow Strong indoors!https://renegaderowing.com/wp-content/uploads/2012/05/img_3452.jpgRR StadiumGet after the Stadium!https://renegaderowing.com/wp-content/uploads/2012/05/img_3436.jpgIMG_34362021-05-09T22:32:01+00:00weekly0.6https://renegaderowing.com/pricing-and-services/2021-05-09T22:30:00+00:00weekly0.6https://renegaderowing.com/renegade-rowing-team/https://renegaderowing.com/wp-content/uploads/2012/06/rr-poster-v4.jpgRR-poster-v4Click for A Printable Version!2021-05-09T22:25:30+00:00weekly0.6https://renegaderowing.com/mission/renegade-rowing-league/https://renegaderowing.com/wp-content/uploads/2013/11/rrl1-11-22-14-heat2-results.jpgRRL1 11-22-14 Heat2 ResultsRRL1 Heat 2 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Here!2021-05-09T22:20:06+00:00weekly0.6https://renegaderowing.com/2018/01/15/happy-new-year-were-back-rrp-1-15-18/2018-01-15T16:39:55+00:00monthlyhttps://renegaderowing.com/2017/12/17/happy-holidays-from-renegade-rowing-rrp-12-18-17/2017-12-17T19:36:09+00:00monthlyhttps://renegaderowing.com/2017/12/10/brrrr-its-cold-time-to-think-about-2ks-rrp-12-11-17/2017-12-11T02:02:56+00:00monthlyhttps://renegaderowing.com/2017/12/03/breath-its-all-about-breath-rrp-12-4-17/2017-12-11T15:01:44+00:00monthlyhttps://renegaderowing.com/2017/11/26/the-holidays-are-here-fire-it-up-rrp-11-27-17/2017-11-27T21:18:40+00:00monthlyhttps://renegaderowing.com/2017/11/19/let-the-games-begin-and-happy-thanksgiving-rrp-11-20-17/2017-11-21T14:11:57+00:00monthlyhttps://renegaderowing.com/2017/11/12/the-renegade-rowing-project-back-at-it/2017-11-17T15:42:04+00:00monthlyhttps://renegaderowing.com/2016/04/04/be-a-self-coach-rowing-warm-up-with-the-concept2-power-curve/https://renegaderowing.com/wp-content/uploads/2016/04/img_08121.jpgSelf 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Who remembers their first time on the water?2015-05-05T21:23:52+00:00monthlyhttps://renegaderowing.com/2015/05/05/rowing-wod-5515-5x1k-w-4min-rest-post-fastest-and-slowest/2015-05-04T12:59:25+00:00monthlyhttps://renegaderowing.com/2015/05/04/rr-training-plan-5415-and-sc-wod-3k-row-w-a-partner-and-dus-post-score/2015-05-03T22:43:47+00:00monthlyhttps://renegaderowing.com/2015/05/02/rowing-wod-5215-8-x-500m-w-2min-rest/2015-04-30T22:56:37+00:00monthlyhttps://renegaderowing.com/2015/05/01/sc-wod-5115-re-test-high-noon-post-score/2015-04-30T22:46:04+00:00monthlyhttps://renegaderowing.com/2015/04/30/how-can-you-go-faster-try-slowing-down-thoughts-on-super-slow-motion-training/2015-05-03T21:20:00+00:00monthlyhttps://renegaderowing.com/2015/04/29/sc-wod-42915-beach-burner-whos-ready-for-the-beach/2015-04-28T18:12:17+00:00monthlyhttps://renegaderowing.com/2012/05/22/nutrition-for-athletes-the-macronutrients-dc-523/https://renegaderowing.com/wp-content/uploads/2012/05/macronutrients.pngMacronutrientshttps://renegaderowing.com/wp-content/uploads/2012/05/quality-food.pngQuality Foodhttps://renegaderowing.com/wp-content/uploads/2012/05/beef.pngBeefhttps://renegaderowing.com/wp-content/uploads/2012/05/fats.pngFatshttps://renegaderowing.com/wp-content/uploads/2012/05/mashed-sweet-potato.pngMashed Sweet Potatohttps://renegaderowing.com/wp-content/uploads/2012/05/salmon.pngSalmon2015-04-28T17:51:15+00:00monthlyhttps://renegaderowing.com/2015/04/28/rowing-wod-42815-4-x-1500m-w-4min-rest-post-splits/https://renegaderowing.com/wp-content/uploads/2015/04/img_4081.jpgCRI GS1Letting it run at Bodies Over!2015-04-27T20:01:02+00:00monthlyhttps://renegaderowing.com/2015/04/27/rr-training-plan-42715-and-sc-wod-42715-6rft-10-pu-250m-row-10pu-post-score/2015-04-26T12:58:20+00:00monthlyhttps://renegaderowing.com/2015/04/25/rowing-wod-42515-row-2k-checkout-the-crossfit-rowing-summer-camp-june-13-14-rowstrong/https://renegaderowing.com/wp-content/uploads/2015/04/unnamed.jpgCF Rowing Summer Camp2015-04-24T15:37:01+00:00monthlyhttps://renegaderowing.com/2015/04/24/the-possibilities-of-mobility-and-rowing-how-can-you-make-an-improvement-to-your-stroke-using-mobility/2015-04-23T17:55:25+00:00monthlyhttps://renegaderowing.com/2015/04/23/video-review-rr-mobility-w-drew-whats-your-favorite-mobility-exercise-for-rowing/2015-04-22T14:36:32+00:00monthlyhttps://renegaderowing.com/2015/04/22/sc-wod-42215-high-noon-12-1-of-row-bj-and-pu-post-time/2015-04-21T13:44:53+00:00monthlyhttps://renegaderowing.com/2015/04/21/rowing-wod-42115-6x650m-w-145-rest-post-avg-splits/2015-04-21T13:37:55+00:00monthlyhttps://renegaderowing.com/2015/04/20/rr-training-plan-42015-and-sc-wod-42015-500m-row-3rds-5pc-10bbj-500m-row-post-time-and-splits/2015-04-19T22:54:53+00:00monthlyhttps://renegaderowing.com/2015/04/18/rowing-wod-41815-3k-2-5k-2k-whos-ready-for-the-boston-marathon/2015-04-16T14:07:34+00:00monthlyhttps://renegaderowing.com/2015/04/17/sc-wod-41715-sculler-x-post-time-and-strokes/2015-04-16T14:00:58+00:00monthlyhttps://renegaderowing.com/2015/04/16/video-review-the-reverse-pic-drill-in-a-single-what-do-you-focus-on-when-you-row/https://renegaderowing.com/wp-content/uploads/2015/04/img_3957.jpgDrew CatchDrew's new Catch Positioning2015-04-17T20:46:52+00:00monthlyhttps://renegaderowing.com/2015/04/15/sc-wod-41515-5rft-20-cal-15-push-ups-10-db-gto-5-split-squat-jumps-post-time/2015-04-14T14:01:53+00:00monthlyhttps://renegaderowing.com/2015/04/14/rowing-wod-41415-5x800m-w-2min-rest-post-splits/2015-04-13T23:46:33+00:00monthlyhttps://renegaderowing.com/2015/04/13/rr-training-plan-4-13-15-and-sc-wod-41315-post-questions-and-results-to-comments/2015-04-13T00:49:40+00:00monthlyhttps://renegaderowing.com/2015/04/11/rowing-wod-41115-8x2min-w-1min-rest-post-avg-splits/2015-04-09T14:06:07+00:00monthlyhttps://renegaderowing.com/2015/04/10/rowing-wod-41015-3x8min-w-4min-rest-finish-strong/2015-04-09T13:59:23+00:00monthlyhttps://renegaderowing.com/2015/04/09/video-review-how-are-you-sitting-and-how-are-you-connected-to-the-erg-share-your-thoughts/2015-04-08T15:09:13+00:00monthlyhttps://renegaderowing.com/2015/04/08/rowing-wod-4815-4x10min-w-2min-rest-post-avg-splits/2015-04-07T15:28:03+00:00monthlyhttps://renegaderowing.com/2015/04/07/rowing-wod-4715-5x1k-w-4min-rest-post-fastest-and-slowest-timessplits/2015-04-07T01:35:11+00:00monthlyhttps://renegaderowing.com/2015/04/06/rr-training-plan-4-6-15-and-rowing-wod-double-pyramids/2015-04-03T12:49:21+00:00monthlyhttps://renegaderowing.com/2015/04/04/happy-easter-and-rowing-wod-4415-8x500m-w-2min-rest-post-splits/2015-04-02T12:39:40+00:00monthlyhttps://renegaderowing.com/2015/04/03/rowing-wod-4315-4x10min-spicy-steady-state-post-distance/2015-04-02T12:30:45+00:00monthlyhttps://renegaderowing.com/2015/03/25/video-review-coach-pat-the-squat-and-rowing-how-well-do-you-perform-these-movements/2015-04-02T11:53:59+00:00monthlyhttps://renegaderowing.com/2015/04/02/video-review-coach-pat-the-pistol-and-rowing-can-you-do-a-pistol/2015-04-01T18:08:52+00:00monthlyhttps://renegaderowing.com/2015/04/01/video-review-coach-pat-the-push-up-pull-up-and-rowing-are-you-taking-advantage-of-full-rom/2015-03-31T15:36:49+00:00monthlyhttps://renegaderowing.com/2015/03/31/what-are-you-doing-to-help-move-your-boat-video-review/2015-03-30T22:54:47+00:00monthlyhttps://renegaderowing.com/2015/03/30/rr-training-plan-3-30-15-and-rwod-snow-drifts-post-distances/2015-03-30T01:45:49+00:00monthlyhttps://renegaderowing.com/2015/03/28/rowing-wod-32815-3k-row-2-5k-row-2k-row-post-avg-splits/2015-03-27T15:27:22+00:00monthlyhttps://renegaderowing.com/2015/03/27/video-review-what-does-your-posture-look-like-through-the-finish-share-your-thoughts/https://renegaderowing.com/wp-content/uploads/2015/03/img_3827.jpgBC Men Sliders2015-03-26T15:50:18+00:00monthlyhttps://renegaderowing.com/2015/03/26/video-review-coach-pat-the-shoulder-press-push-press-and-push-jerk-how-well-do-you-perform-these-movements/2015-03-25T15:46:27+00:00monthlyhttps://renegaderowing.com/2015/03/24/video-review-coach-pat-the-deadlift-and-rowing-how-well-do-you-perform-these-movements/2015-03-24T13:33:05+00:00monthlyhttps://renegaderowing.com/2015/03/23/rr-training-plan-and-rowing-wod-32315-the-castle-21min-row-varying-rates-post-distance/https://renegaderowing.com/wp-content/uploads/2015/03/screen-shot-2015-03-22-at-5-24-20-pm.pngRR Training Plan 3-23-15Snapshot of the RR Training Plan for the week of 3-23-152015-03-22T21:30:05+00:00monthlyhttps://renegaderowing.com/2015/03/21/4676/2015-03-19T13:21:02+00:00monthlyhttps://renegaderowing.com/2015/03/20/rowing-wod-32015-4x10min-spicy-steady-state-post-distance/2015-03-19T13:15:32+00:00monthlyhttps://renegaderowing.com/2015/03/19/who-is-sick-of-the-ice-video-review-on-c2-sliders-share-your-thoughts/2015-03-18T17:09:14+00:00monthlyhttps://renegaderowing.com/2015/03/18/rowing-wod-31815-double-pyramids-post-distance-and-thoughts/2015-03-19T12:17:05+00:00monthlyhttps://renegaderowing.com/2015/03/17/rowing-wod-31715-8x500m-w-2min-rest-post-splits-and-focus/2015-03-17T12:26:21+00:00monthlyhttps://renegaderowing.com/2015/03/16/wheres-the-fun-in-life-our-reason-for-competition-in-rowing-fitness-and-strength-training/2015-03-16T01:49:34+00:00monthlyhttps://renegaderowing.com/2015/03/14/rowing-wod-31415-15min-pyramid-and-12min-castle-post-splits-and-distances/2015-03-13T15:29:42+00:00monthlyhttps://renegaderowing.com/2015/03/13/rowing-wod-31315-10x100-on-45-off-post-splits/https://renegaderowing.com/wp-content/uploads/2015/03/img_3728.jpgRR DogCheckout this Renegade Rowing fan!2015-03-12T12:44:09+00:00monthlyhttps://renegaderowing.com/2015/03/12/have-you-met-bob-check-out-how-he-has-been-using-renegade-rowing/2015-03-17T11:50:44+00:00monthlyhttps://renegaderowing.com/2015/03/11/what-kind-of-blocks-do-you-want-to-see-in-your-training-plan/2015-03-10T11:30:45+00:00monthlyhttps://renegaderowing.com/2015/03/10/new-class-schedule-and-new-pricing-which-class-will-you-take-next/https://renegaderowing.com/wp-content/uploads/2015/03/img_3743.jpgRR Classic w Lauryn and JCRR Classic with Lauryn and JC2015-03-09T11:28:53+00:00monthlyhttps://renegaderowing.com/2015/03/09/the-renegade-rowing-training-plan-3-9-15/https://renegaderowing.com/wp-content/uploads/2015/03/img_3739.jpgDuxbury Men2015-03-09T01:33:46+00:00monthlyhttps://renegaderowing.com/2015/03/07/ice-breaker-challenge-and-rowing-wod-3715-race-pressure-2x1k-2x500m-post-splits/2015-03-07T12:56:34+00:00monthlyhttps://renegaderowing.com/2015/03/06/rowing-wod-3615-4x10min-spicy-steady-state-post-distance/2015-03-06T01:01:05+00:00monthlyhttps://renegaderowing.com/2015/03/05/video-review-and-motivation-for-warm-weather-and-water/https://renegaderowing.com/wp-content/uploads/2015/03/img_37021.jpgIMG_3702The BC Men working on Deadlif2015-03-05T20:51:40+00:00monthlyhttps://renegaderowing.com/2015/03/04/rowing-wod-3415-15-x-20-on-40-off-post-fastest-slowest-and-avg-split/https://renegaderowing.com/wp-content/uploads/2015/03/img_3720.jpg1min Pieces Spring Training 20151min Pieces during Spring Training 2015https://renegaderowing.com/wp-content/uploads/2015/03/img_3717.jpgJacksonville Sunset on the Water2015-03-04T17:41:11+00:00monthlyhttps://renegaderowing.com/2015/03/03/rowing-wod-3315-double-pyramids-and-training-in-jacksonville-fl/https://renegaderowing.com/wp-content/uploads/2015/03/img_3705.jpgBC Men Pairs WorkBC Men working in small boats at Spring Training.https://renegaderowing.com/wp-content/uploads/2015/03/img_3702.jpgDL and Cleans BC MenBC Men working on their Deadlifts and Cleans in Jacksonville, FL during Spring Training.2015-03-03T18:51:22+00:00monthlyhttps://renegaderowing.com/2015/03/02/congrats-to-all-crash-b-competitors-get-ready-for-new-classes-and-the-rrtp/https://renegaderowing.com/wp-content/uploads/2015/03/img_3695.jpgThe Lady Renegades CRASH-B 2015Lauryn and Terese getting in their warm up at CRASH-B 2015https://renegaderowing.com/wp-content/uploads/2015/03/img_3688.jpgMorning at CRASH-B 2015The morning crew at CRASH-B 2015. Great racing everyone!2015-03-02T12:53:27+00:00monthlyhttps://renegaderowing.com/2015/02/28/leaders-vs-managers-the-what-works-summit-2015/https://renegaderowing.com/wp-content/uploads/2015/02/whatworks_2015_a.pngWhatWorks_2015_A2015-02-28T03:15:52+00:00monthlyhttps://renegaderowing.com/coach-pats-story/https://renegaderowing.com/wp-content/uploads/2015/02/img_0005-2.jpgIMG_0005-2https://renegaderowing.com/wp-content/uploads/2015/02/sam_0285.jpgCoach Pat Snatch Balancehttps://renegaderowing.com/wp-content/uploads/2015/02/sam_0281.jpgCoach Pat and the Breakhttps://renegaderowing.com/wp-content/uploads/2015/02/sam_0275.jpgSAM_0275https://renegaderowing.com/wp-content/uploads/2015/02/sam_0270.jpgCoach Pat and Renegade Rowing2015-02-27T13:05:17+00:00weekly0.6https://renegaderowing.com/2015/02/27/sc-wod-22715-baseline-500m-row-40-as-30-su-20-push-ups-10-pull-ups-post-time/2015-02-27T02:56:54+00:00monthlyhttps://renegaderowing.com/2015/02/26/video-review-how-can-jp-help-you/2015-02-26T03:43:57+00:00monthlyhttps://renegaderowing.com/contact/https://renegaderowing.com/wp-content/uploads/2012/03/contact-coach-pat2.jpgContact Coach PatHoller at Me!https://renegaderowing.com/wp-content/uploads/2012/03/contact-coach-pat1.jpgContact Coach Pathttps://renegaderowing.com/wp-content/uploads/2012/03/contact-coach-pat.jpgContact Coach PatHoller at me!https://renegaderowing.com/wp-content/uploads/2012/03/img_0007.jpgIMG_00072015-02-25T15:39:09+00:00weekly0.6https://renegaderowing.com/2015/02/25/sc-wod-22515-high-noon-mod-12-10-8-6-4-2-of-row-bj-and-pu-post-time/https://renegaderowing.com/wp-content/uploads/2015/02/img_3651.jpgRRC Game Faces2015-02-25T00:40:37+00:00monthlyhttps://renegaderowing.com/2015/02/24/what-renegade-rowing-class-is-right-for-you-check-it-out-and-share/2015-02-24T02:29:15+00:00monthlyhttps://renegaderowing.com/2015/02/23/why-rowing-why-now-why-not-thoughts-from-coach-pat/https://renegaderowing.com/wp-content/uploads/2015/02/screen-shot-2015-02-23-at-9-22-38-am.pngRenegade Rowing Class Schedulehttps://renegaderowing.com/wp-content/uploads/2015/02/screen-shot-2015-02-23-at-9-23-33-am.pngRenegade Rowing Pricing2015-02-23T14:36:57+00:00monthlyhttps://renegaderowing.com/2015/02/20/rowing-wod-22115-5x1k-w-4min-rest-post-fastest-and-slowest-timessplits/2015-02-23T18:11:15+00:00monthlyhttps://renegaderowing.com/2015/02/19/sc-wod-22015-re-test-amrap12-12-air-squats-9-push-ups-6-box-jumps-400m-row-post-score/2015-02-20T01:34:13+00:00monthlyhttps://renegaderowing.com/2015/02/18/video-review-how-can-kevin-help-you/2015-02-18T11:40:18+00:00monthlyhttps://renegaderowing.com/2015/02/17/strength-and-conditioning-wod-21815-rowing-helen-3rft-500m-row-21-kb-swings-12-pull-ups-post-time-and-splits/2015-02-17T15:00:00+00:00monthlyhttps://renegaderowing.com/2015/02/16/rowing-wod-21715-4x8min-w-4min-rest-post-focus-and-avg-splits/2015-02-16T16:34:34+00:00monthlyhttps://renegaderowing.com/2015/02/15/rrtp-and-sc-wod-21615-4rft-10-box-jumps-10-push-ups-20-du-15-cal-row-post-time/https://renegaderowing.com/wp-content/uploads/2015/02/screen-shot-2015-02-15-at-6-54-27-pm.pngRRTP 2-16-15Snapshot of training for the week of 2-16-152015-02-16T00:13:56+00:00monthlyhttps://renegaderowing.com/2015/02/13/rowing-wod-21415-8x500m-w-2min-rest-post-splits-and-focus/https://renegaderowing.com/wp-content/uploads/2015/02/rrl3-h2.pngRRL3-H2Heat 2 From RRL3 1/25/14https://renegaderowing.com/wp-content/uploads/2015/02/rrl3-h1.pngRRL3-H1Heat 1 From RRL3 1/25/152015-02-17T14:46:27+00:00monthlyhttps://renegaderowing.com/2015/02/12/sc-wod-21315-amrap7-50-dus-5-burpees-10-cal-row-post-score/2015-02-12T10:38:46+00:00monthlyhttps://renegaderowing.com/2015/02/11/video-review-how-can-fernanda-help-you/https://renegaderowing.com/wp-content/uploads/2015/02/img_3543.jpg7 ergs in a SubaruEver wonder what 7 ergs in a Subaru looks like?2015-02-11T16:19:52+00:00monthlyhttps://renegaderowing.com/2015/02/10/sc-wod-21115-amrap12-12-air-squats-9-push-ups-6-box-jumps-400m-row-post-score/2015-02-10T16:50:57+00:00monthlyhttps://renegaderowing.com/2015/02/09/rowing-wod-21015-4x1-5k-w-4min-rest-post-average-splits/2015-02-09T21:26:15+00:00monthlyhttps://renegaderowing.com/2015/02/08/rowing-wod-2915-4x10min-w-2min-rest-post-avg-splits/https://renegaderowing.com/wp-content/uploads/2015/02/screen-shot-2015-02-05-at-11-49-56-am.pngRRTP 2-9-152015-02-05T19:03:32+00:00monthlyhttps://renegaderowing.com/2015/02/06/rowing-wod-2715-6x650m-w-145-rest-post-splits/2015-02-08T23:40:09+00:00monthlyhttps://renegaderowing.com/2015/02/05/strength-and-conditioning-wod-2615-re-test-lil-nancy-in-a-boat-3rft-500m-row-15-ohs-post-time/2015-02-06T18:00:25+00:00monthlyhttps://renegaderowing.com/2015/02/04/video-review-and-survey-how-can-the-renegade-rowing-workshop-at-mt-strength-cf-help-you/2015-02-04T14:56:01+00:00monthlyhttps://renegaderowing.com/2015/02/03/rowing-wod-2415-4x8min-w-4min-rest-post-focus-and-avg-splits/2015-02-05T18:49:59+00:00monthlyhttps://renegaderowing.com/2015/02/02/rowing-wod-2315-10x100-on-45-off-post-splits-and-distances/2015-02-03T01:00:25+00:00monthlyhttps://renegaderowing.com/2015/02/01/rowing-wod-2215-3x15min-w-2min-rest-post-distances/https://renegaderowing.com/wp-content/uploads/2015/02/screen-shot-2015-02-01-at-8-37-08-pm.pngRRTP 2-2-15Snapshot of this weeks training plan!2015-02-04T21:29:22+00:00monthlyhttps://renegaderowing.com/2015/01/30/rowing-wod-13115-8x500m-w-2min-rest-post-splits-and-focus/2015-01-29T14:35:07+00:00monthlyhttps://renegaderowing.com/2015/01/29/sc-wod-13015-emom12-odds-3-power-cleans-evens-10-strokes-post-load-and-peak-power/2015-01-29T14:31:24+00:00monthlyhttps://renegaderowing.com/2015/01/28/video-review-how-can-mark-help-you/2015-01-29T14:18:13+00:00monthlyhttps://renegaderowing.com/2015/01/27/strength-and-conditioning-wod-12815-lil-nancy-in-a-boat-3rft-500m-row-15-ohs-post-time/2015-01-29T18:10:50+00:00monthlyhttps://renegaderowing.com/2015/01/26/rowing-wod-12715-race-pressure-2x1k-2x500m-2x250m-post-splits/2015-01-29T14:17:29+00:00monthlyhttps://renegaderowing.com/2015/01/25/sc-wod-12615-6rft-250m-row-10-burpees-2-snatch-post-time/https://renegaderowing.com/wp-content/uploads/2015/01/screen-shot-2015-01-25-at-8-44-22-pm.pngRRTP 1-26-15Snapshot of this weeks training plan!2015-01-26T01:52:46+00:00monthlyhttps://renegaderowing.com/2015/01/23/renegade-rowing-league-3-rowing-wod-12415-row-2k-post-results/2015-01-24T11:17:37+00:00monthlyhttps://renegaderowing.com/2015/01/22/strength-and-conditioning-wod-12315-re-test-duxbury-helen-3rft-250m-row-21-air-squats-12-push-ups-post-time/2015-01-22T13:38:58+00:00monthlyhttps://renegaderowing.com/2015/01/21/what-are-you-doing-to-improve-efficiency-and-performance-in-competition-this-year/2015-01-21T18:42:44+00:00monthlyhttps://renegaderowing.com/2015/01/20/rowing-wod-12115-jackie-1000m-row-50-thrusters-30-pull-ups-post-time-and-avg-split/2015-01-23T03:13:28+00:00monthlyhttps://renegaderowing.com/2015/01/19/rowing-and-strength-wod-12015-10-x-250m-w-45r-and-5x5-deadlift-post-splits-and-loads/2015-01-21T11:33:58+00:00monthlyhttps://renegaderowing.com/2015/01/18/rrtp-11915-and-sc-wod-11915-34-little-cindy-post-score/https://renegaderowing.com/wp-content/uploads/2015/01/screen-shot-2015-01-18-at-1-44-06-pm.pngRRTP 1-19-15Snapshot of this weeks work. Renegade Rowing League takes place this Saturday! Sign Up Here!2015-01-19T19:49:22+00:00monthlyhttps://renegaderowing.com/2015/01/16/rowing-wod-11715-4-x-200-w-30-rest-post-splits/2015-01-19T12:37:20+00:00monthlyhttps://renegaderowing.com/2015/01/15/rowing-wod-11615-3x15min-w-4min-rest-post-distances/2015-01-19T12:34:49+00:00monthlyhttps://renegaderowing.com/2015/01/14/video-review-how-can-tadhg-help-you-post-your-videothoughts-for-feedback/2015-01-14T19:26:10+00:00monthlyhttps://renegaderowing.com/2015/01/13/strength-and-conditioning-wod-11415-duxbury-helen-3rft-250m-row-21-air-squats-12-push-ups-post-time/2015-01-12T15:00:28+00:00monthlyhttps://renegaderowing.com/2015/01/12/rowing-wod-11315-max-pressure-15-x-20-on-40-off-post-fastest-slowest-and-avg-split/2015-01-14T18:15:48+00:00monthlyhttps://renegaderowing.com/2015/01/11/rrtp-and-strength-wod-11215-6x4-bs-6x5-push-ups-emom6-6-bs-60-for-speed/https://renegaderowing.com/wp-content/uploads/2015/01/screen-shot-2015-01-11-at-7-46-02-pm.pngScreen Shot 2015-01-11 at 7.46.02 PMTraining Plan for the Week!2015-01-12T01:56:52+00:00monthlyhttps://renegaderowing.com/2015/01/09/rowing-wod-11015-2x2k-w-5min-rest-post-goal-500m-split-and-experience/2015-01-09T15:06:39+00:00monthlyhttps://renegaderowing.com/2015/01/08/sc-wod-1915-re-test-4rft-500m-row-10-dl-post-time-splits-and-improvement/https://renegaderowing.com/wp-content/uploads/2015/01/img_3390.jpgRRC Practice 1/6/15Have you thought about joining the RRC? Also, don't forget to register for the RRL on Saturday, 1/24/15!2015-01-11T02:27:28+00:00monthlyhttps://renegaderowing.com/2015/01/07/video-review-how-can-shadi-help-you-post-your-videothoughts-for-feedback/2015-01-07T14:39:37+00:00monthlyhttps://renegaderowing.com/2015/01/06/strength-and-conditioning-wod-1715-rowing-helen-3rft-500m-row-21-kb-swings-12-pull-ups-post-time-and-splits/https://renegaderowing.com/wp-content/uploads/2015/01/img_3391.jpgRRC Practice 1-6-15The RRC getting after it!2015-01-09T14:57:37+00:00monthlyhttps://renegaderowing.com/2015/01/05/rowing-wod-1615-500m-2min-rest-1k-4min-rest-2k-post-avg-splits/2015-01-07T01:17:44+00:00monthlyhttps://renegaderowing.com/2015/01/04/rrtp-1-5-15-and-rowing-wod-1515-5x10min-w-30sec-rest-post-distance-and-avg-splits/https://renegaderowing.com/wp-content/uploads/2015/01/screen-shot-2015-01-03-at-5-30-34-pm.pngRRTP 1-5-15Snapshot of this weeks training plan. Don't forget to register for the Renegade Rowing League Jan. 24th!2015-01-06T09:52:51+00:00monthlyhttps://renegaderowing.com/2015/01/02/rowing-wod-1315-4x8min-w-4min-rest-post-focus-and-avg-splits/2015-01-01T21:06:57+00:00monthlyhttps://renegaderowing.com/2015/01/01/sc-wod-1215-4rft-500m-row-10-dl-post-time-and-splits/https://renegaderowing.com/wp-content/uploads/2015/01/img_3376.jpgRRC at 100 HoltonFirst RRC Practice at the New Gym earlier this week!2015-01-01T20:46:52+00:00monthlyhttps://renegaderowing.com/2014/12/31/1115-happy-new-year/2014-12-31T22:11:21+00:00monthlyhttps://renegaderowing.com/2014/12/30/sc-wod-123113-nye-challenge-1k-row-50-burpees-1k-row-50-burpees-post-time/2014-12-30T12:27:34+00:00monthlyhttps://renegaderowing.com/2014/12/29/rowing-wod-123014-5x1k-w-4min-rest-post-fastest-and-slowest-timessplits/2014-12-29T13:12:38+00:00monthlyhttps://renegaderowing.com/2014/12/28/rrtp-12-29-14-and-rwod-122914-partner-3k-row-w-max-double-unders-post-time-and-reps/https://renegaderowing.com/wp-content/uploads/2014/12/screen-shot-2014-12-28-at-7-27-41-pm.pngRRTP 12-29-14Snapshot of this weeks training plan. Don't forget to sign up for the next Renegade Rowing League!2014-12-29T00:36:11+00:00monthlyhttps://renegaderowing.com/2014/12/26/rowing-wod-122714-8x500m-w-2min-rest-post-splits-and-focus/2014-12-25T18:55:43+00:00monthlyhttps://renegaderowing.com/2014/12/25/sc-wod-122614-re-test-high-noon-12-1-of-row-bj-and-pu-post-time/2014-12-27T00:13:14+00:00monthlyhttps://renegaderowing.com/2014/12/23/strength-and-conditioning-wod-122414-beach-burner-post-time/2014-12-23T14:27:30+00:00monthlyhttps://renegaderowing.com/2014/12/24/merry-christmas-and-happy-holidays/2014-12-23T14:21:17+00:00monthlyhttps://renegaderowing.com/2014/12/22/rowing-wod-122314-4x1-5k-w-4min-rest-post-average-splits/2014-12-24T17:28:25+00:00monthlyhttps://renegaderowing.com/2014/12/21/congrats-on-the-rrl-2k-and-prs-scwod-122214-6rft-10-push-ups-250m-row-10-pull-ups-post-time/https://renegaderowing.com/wp-content/uploads/2014/12/rrl2-12-20-14-h2.pngRRL2 12-20-14 H2Heat 2 from 12/20/14https://renegaderowing.com/wp-content/uploads/2014/12/rrl2-12-20-14-h1.pngRRL2-12-20-14-H1Heat 1 from 12/20/14https://renegaderowing.com/wp-content/uploads/2014/12/screen-shot-2014-12-21-at-5-19-13-pm.pngRRTP 12-22-14Here's a quick snapshot of this weeks training plan. Let us know if you have any questions!2014-12-23T00:00:39+00:00monthlyhttps://renegaderowing.com/2014/12/19/renegade-rowing-league-2-rowing-wod-122014-row-2k-post-results/2014-12-19T13:09:41+00:00monthlyhttps://renegaderowing.com/2014/12/18/sc-wod-121914-baseline-500m-row-40-as-30-su-20-push-ups-10-pull-ups-post-time/https://renegaderowing.com/wp-content/uploads/2014/12/img_3271.jpgRRC 12-10-14The RRC getting after it!2014-12-20T21:46:47+00:00monthlyhttps://renegaderowing.com/2014/12/17/video-review-how-can-terese-help-you-are-you-prepared/2014-12-17T13:20:13+00:00monthlyhttps://renegaderowing.com/2014/12/16/sc-wod-121714-high-noon-12-1-of-row-bj-and-pu-post-time/2014-12-18T00:30:43+00:00monthlyhttps://renegaderowing.com/2014/12/15/rowing-wod-121614-6x650m-w-145-rest-post-avg-splits/2014-12-16T19:32:22+00:00monthlyhttps://renegaderowing.com/2014/12/14/rrtp-12-15-14-and-sc-wod-500m-row-3rds-5-pc-10-bbj-500m-row-post-time-and-splits/https://renegaderowing.com/wp-content/uploads/2014/12/screen-shot-2014-12-14-at-8-14-17-pm.pngRRTP 12-15-14Here's a snapshot of the programming for the week of 12-15-15!2014-12-15T01:24:06+00:00monthlyhttps://renegaderowing.com/2014/12/12/rowing-wod-121314-3k-row-2-5k-row-2k-row-post-avg-splits/2014-12-15T01:51:51+00:00monthlyhttps://renegaderowing.com/2014/12/11/compete-re-test-sculler-x-post-your-score-and-any-improvement/https://renegaderowing.com/wp-content/uploads/2014/12/img_3255.jpgSculler X ResultsResults from Sculler X last week.https://renegaderowing.com/wp-content/uploads/2014/12/img_3254.jpgIMG_3254https://renegaderowing.com/wp-content/uploads/2014/12/img_3253.jpgSculler X SwingsThe Renegades throwing down with "Sculler X" last week!2014-12-11T19:05:25+00:00monthlyhttps://renegaderowing.com/2014/12/10/video-review-what-do-you-think-of-your-form-how-about-eriks/2014-12-12T01:43:43+00:00monthlyhttps://renegaderowing.com/2014/12/09/sc-wod-121014-5rft-20-cal-15-push-ups-10-db-gto-5-split-squat-jumps-post-time/2014-12-11T18:19:13+00:00monthlyhttps://renegaderowing.com/2014/12/08/rowing-wod-12914-5x800m-w-2min-rest-post-splits/2014-12-10T20:06:20+00:00monthlyhttps://renegaderowing.com/2014/12/07/sc-wod-12814-4rds-for-max-reps-1-row-1-kb-snatch-1-du-1-kb-snatch-1-rest-post-score/https://renegaderowing.com/wp-content/uploads/2014/12/screen-shot-2014-12-07-at-5-09-15-pm.pngRRTP 12-8-14Snapshot of the Renegade Rowing Training Plan for the week of 12-8-142014-12-09T18:11:42+00:00monthlyhttps://renegaderowing.com/2014/12/05/rowing-wod-12614-max-pressure-2x1k-2x500m-2x250m-post-splits/2014-12-07T21:01:59+00:00monthlyhttps://renegaderowing.com/2014/12/04/strength-and-conditioning-wod-12514-500m-row-5mbc-400m-row-10mbc-post-time/2014-12-07T21:02:52+00:00monthlyhttps://renegaderowing.com/2014/12/03/video-review-how-can-stan-help-you-and-skill-transfer-between-olympic-lifting-and-rowing/2014-12-04T10:46:07+00:00monthlyhttps://renegaderowing.com/2014/12/02/rowing-wod-12314-sculler-x-post-time-and-strokes/2014-12-05T17:27:30+00:00monthlyhttps://renegaderowing.com/2014/12/01/rowing-wod-12214-4x1k-w-4min-rest-post-fastest-and-slowest-timessplits/2014-12-03T22:17:09+00:00monthlyhttps://renegaderowing.com/2014/11/30/whos-ready-for-the-holidays-renegade-rowing-training-plan-week-of-12-1-14/https://renegaderowing.com/wp-content/uploads/2014/11/screen-shot-2014-11-30-at-5-14-48-pm.pngRRTP 12-1-14Snapshot of the RRTP for the week of 12-1-142014-11-30T22:26:34+00:00monthlyhttps://renegaderowing.com/2014/11/25/video-review-how-can-jess-and-the-warrior-help-you-thoughts-on-connection-to-your-body-and-the-ergwater/2014-11-27T17:43:53+00:00monthlyhttps://renegaderowing.com/2014/11/28/rowing-wod-112914-8x2min-w-1min-rest-post-avg-splits/2014-12-03T16:13:56+00:00monthlyhttps://renegaderowing.com/2014/11/27/compete-scwod-112814-re-test-rowing-helen-3rft-500m-row-21-kb-swings-12-pull-ups-post-time-and-splits/https://renegaderowing.com/wp-content/uploads/2014/11/img_3191.jpgRRL1 - 2015 - H1Rowing is for all ages! Middle School athletes having fun learning to compete at the Renegade Rowing League!2014-11-29T22:10:48+00:00monthlyhttps://renegaderowing.com/2014/11/26/rest-day-112714-the-gobble-gauntlet-happy-thanksgiving/2014-11-24T11:35:58+00:00monthlyhttps://renegaderowing.com/2014/11/24/rowing-wod-112514-8x1min-w-1min-rest-post-splits/https://renegaderowing.com/wp-content/uploads/2014/11/img_3202.jpgRRL1 - 2015 - H2The Men attacking their 2k in Heat 2 of the Renegade Rowing League on Saturday!2014-11-26T02:14:14+00:00monthlyhttps://renegaderowing.com/2014/11/23/rowing-wod-112414-400-max-distance-tabata-squats-400-max-distance-post-distances-and-total-squats/https://renegaderowing.com/wp-content/uploads/2014/11/screen-shot-2014-11-23-at-6-30-58-pm.pngRenegade Rowing Training Plan 11-24-14A quick pic of the Renegade Rowing Training Plan for 11-24-142014-11-23T23:40:54+00:00monthlyhttps://renegaderowing.com/2014/11/21/renegade-rowing-league-1-and-a-challenge-if-youre-game/2014-11-23T17:49:35+00:00monthlyhttps://renegaderowing.com/2014/11/20/rowing-wod-112114-peak-power-test-and-tabata-starts-post-max-watts-and-fastest-start/2014-11-21T15:11:39+00:00monthlyhttps://renegaderowing.com/2014/11/19/how-can-jurassic-help-you-and-what-do-you-eat-before-a-workout/2014-11-20T23:14:17+00:00monthlyhttps://renegaderowing.com/2014/11/18/strength-and-conditioning-wod-111914-rowing-helen-3rft-500m-row-21-kb-swings-12-pull-ups-post-time-and-splits/2014-11-23T02:49:31+00:00monthlyhttps://renegaderowing.com/2014/11/17/where-are-you-on-your-journey-here-are-some-renegade-rowers-just-like-you/https://renegaderowing.com/wp-content/uploads/2014/11/screen-shot-2014-11-17-at-7-47-45-am.pngRRTP 11-17-14If you're looking for guidance on todays 5x500m please click here.2014-11-19T13:16:59+00:00monthlyhttps://renegaderowing.com/2014/11/16/catch-timing-w-drew-and-rwod-5rft-300m-row-15-push-press-share-thoughts-and-results/2014-11-18T13:44:53+00:00monthlyhttps://renegaderowing.com/2014/11/14/rowing-wod-111514-2k-row-w-4-lebs-emom-post-time/2014-11-17T18:11:55+00:00monthlyhttps://renegaderowing.com/2014/11/13/how-to-do-a-strength-block-and-preparation-vs-competition-share-your-thoughtsquestionsresults/2014-11-16T22:07:36+00:00monthlyhttps://renegaderowing.com/2014/11/12/rest-day-111314-video-review-how-can-nick-help-you/2014-11-14T18:08:46+00:00monthlyhttps://renegaderowing.com/2014/11/11/rowing-wod-111214-jackie-ladder-1000m-row-50-thrusters-30-pull-ups-50-thrusters-1000m-row-post-time-and-avg-splits/2014-11-14T02:49:14+00:00monthlyhttps://renegaderowing.com/2014/11/10/rowing-wod-111114-6x200-w-130-rest-post-splits-and-favorite-drag-factor/2014-11-13T19:29:55+00:00monthlyhttps://renegaderowing.com/2014/11/09/rowing-wod-111014-3rds-1min-max-distance-1min-max-push-ups-1min-rest-post-scores/https://renegaderowing.com/wp-content/uploads/2014/11/screen-shot-2014-11-09-at-8-23-42-pm.pngRRTP 11-10-14Renegade Rowing Training Plan for the week of 11-10-142014-11-11T02:00:15+00:00monthlyhttps://renegaderowing.com/2012/04/25/agility-and-neuromuscular-training-as-it-relates-to-rowing/2014-11-07T16:32:44+00:00monthlyhttps://renegaderowing.com/2014/11/07/rowing-wod-11814-5x500m-equal-workrest-post-avg-splits/2014-11-09T23:40:43+00:00monthlyhttps://renegaderowing.com/2014/11/06/can-we-be-pro-athletes-yes-no-or-maybe/https://renegaderowing.com/wp-content/uploads/2014/11/screen-shot-2014-11-06-at-8-20-48-pm.pngRRTP 11-7-14Today's programming from The Renegade Rowing Training Plan for the week of 11/3/142014-11-08T22:17:01+00:00monthlyhttps://renegaderowing.com/2014/11/05/what-kind-of-renegade-are-you-how-many-training-blocks-do-you-need-in-a-week/https://renegaderowing.com/wp-content/uploads/2014/11/screen-shot-2014-11-05-at-10-03-10-pm.pngRenegade Rowing Athlete Template2014-11-07T09:47:12+00:00monthlyhttps://renegaderowing.com/2014/11/04/strength-and-conditioning-wod-11514-nancy-in-a-boat-5rft-500m-row-15-ohs-post-time/2014-11-10T02:33:43+00:00monthlyhttps://renegaderowing.com/2014/11/03/rowing-wod-11414-1k-6x250m-4x45-on-15-off-post-of-strokes-at-goal-split/2014-11-08T22:27:40+00:00monthlyhttps://renegaderowing.com/2014/11/02/the-renegade-rowing-training-plan-is-our-plan-check-out-our-template-and-this-weeks-work/https://renegaderowing.com/wp-content/uploads/2014/11/screen-shot-2014-11-02-at-8-34-43-pm.pngRenegade Rowing Training Plan 11/3/14Renegade Rowing Programming for 11/3/14 - 11/9/142014-11-04T13:36:17+00:00monthlyhttps://renegaderowing.com/2014/10/31/rowing-wod-11114-fran-21-15-9-thrusters-pull-ups-post-time/2014-10-31T15:01:49+00:00monthlyhttps://renegaderowing.com/2014/10/30/rowing-wod-103114-peak-power-and-2k-test-post-peak-power-and-2k-timesplit/2014-11-04T20:54:11+00:00monthlyhttps://renegaderowing.com/2014/10/29/rest-day-103013-happy-halloween-2k-prep-and-renegade-rowing-club/2014-10-29T09:46:16+00:00monthlyhttps://renegaderowing.com/2014/10/28/rowing-wod-102914-the-renegade-benchmark-post-time-and-strategy/https://renegaderowing.com/wp-content/uploads/2014/10/1966264_10102633963033770_3353901823288962508_o.jpgHead of the Fish 2014 Renegade RowingCongrats again to Renegade Rower Drew Tennant on winning a Fish Head!2014-10-28T13:38:31+00:00monthlyhttps://renegaderowing.com/2014/10/27/rowing-wod-102814-cf-rowing-total-congrats-bc-mens-crew-post-scores/2014-10-27T09:53:17+00:00monthlyhttps://renegaderowing.com/2014/10/26/rowing-wod-102714-5k-test-post-results/2014-10-24T09:52:34+00:00monthlyhttps://renegaderowing.com/2014/10/25/rest-day-102614-good-luck-at-head-of-the-fish/https://renegaderowing.com/wp-content/uploads/2014/10/img_3087.jpgHOCR 2014 Drew2014-10-24T09:44:38+00:00monthlyhttps://renegaderowing.com/2014/10/24/rowing-wod-102514-5x1k-w-300-rest-post-splits-and-sr/2014-10-24T09:38:37+00:00monthlyhttps://renegaderowing.com/2014/10/23/rowing-wod-102414-farm-erg-4rft-1k-row-100m-farmer-carry-post-time-and-splits/2014-10-23T15:31:44+00:00monthlyhttps://renegaderowing.com/2014/10/22/rest-day-102314-how-do-you-get-motivated-share/2014-10-23T09:24:42+00:00monthlyhttps://renegaderowing.com/2014/10/21/rowing-wod-102214-4k-row-w-control-and-burpees-post-time-and-of-burpees/2014-10-21T13:06:53+00:00monthlyhttps://renegaderowing.com/2014/10/20/rowing-wod-102114-10x30-on-30-off-max-pressure-post-splits/https://renegaderowing.com/wp-content/uploads/2014/10/img_3090.jpgDrew HOCR 20142nd Place Medal at HOCR 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it!https://renegaderowing.com/wp-content/uploads/2014/07/img_2316.jpgIMG_23162014-07-18T12:37:09+00:00monthlyhttps://renegaderowing.com/2014/07/17/rowing-wod-71814-7rfd-30-row-30-rest-w-3-fs-post-distances/2014-07-17T09:51:22+00:00monthlyhttps://renegaderowing.com/2014/07/16/rest-day-71714-are-you-a-firsthand-athlete/2014-07-16T09:51:37+00:00monthlyhttps://renegaderowing.com/2014/07/15/rowing-wod-71614-5-rounds-of-amrap5-w-3min-rest-post-score-bestworst-split/2014-07-15T09:37:12+00:00monthlyhttps://renegaderowing.com/2014/07/14/rowing-wod-71514-max-pressure-2x1k-3x500m-post-avg-splits/2014-07-10T14:11:48+00:00monthlyhttps://renegaderowing.com/2014/07/13/rowing-wod-71414-3-x-15min-w-4min-rest-post-distances/2014-07-10T14:09:42+00:00monthlyhttps://renegaderowing.com/2014/07/12/rest-day-71314-whats-your-favorite-summer-vegetable-share-your-recipes/2014-07-10T14:07:20+00:00monthlyhttps://renegaderowing.com/2014/07/11/rowing-wod-71214-8-x-250m-w-1min-rest-post-splits/2014-07-10T14:05:01+00:00monthlyhttps://renegaderowing.com/2014/07/10/rowing-wod-71114-row-downhill-10-hspu-1k-row-post-time-and-splits/2014-07-10T14:00:56+00:00monthlyhttps://renegaderowing.com/2014/07/09/rest-day-71014-how-do-you-set-and-attack-a-goal-share/2014-07-09T09:53:00+00:00monthlyhttps://renegaderowing.com/2014/07/08/rowing-wod-7914-3rft-750m-row-15-dl40-post-time-load-and-avg-splits/2014-07-08T11:50:47+00:00monthlyhttps://renegaderowing.com/2014/07/07/rowing-wod-7814-2k-1k-500m-post-times-splits-and-stroke-ratings/2014-07-07T12:26:25+00:00monthlyhttps://renegaderowing.com/2014/07/06/rowing-wod-7714-hills-3x10min-w-4min-rest-post-distances/2014-07-02T11:53:24+00:00monthlyhttps://renegaderowing.com/2014/07/05/rest-day-7614-15min-of-skill-work-what-skills-are-you-working-on/2014-07-02T11:48:03+00:00monthlyhttps://renegaderowing.com/2014/07/03/rowing-wod-7314-ammap20-w-3-burpees-emom-post-distance/2014-07-02T11:44:50+00:00monthlyhttps://renegaderowing.com/2014/07/04/rowing-wod-7514-1k-test-post-time-split-and-stroke-rate/2014-07-02T11:43:17+00:00monthlyhttps://renegaderowing.com/2014/07/02/rest-day-7314-ever-think-about-giving-it-a-go-on-the-water/2014-07-02T11:31:04+00:00monthlyhttps://renegaderowing.com/2014/07/01/rowing-wod-7214-tailpipe-3rft-250m-row-static-hold-post-partner-and-time/2014-07-01T10:34:28+00:00monthlyhttps://renegaderowing.com/2014/06/30/rowing-wod-7114-5-x-500m-w-2min-rest-post-splits/2014-06-30T10:39:38+00:00monthlyhttps://renegaderowing.com/2014/06/29/rowing-wod-63014-2-x-15min-power-and-ratio-post-distances/2014-06-27T12:30:08+00:00monthlyhttps://renegaderowing.com/2014/06/28/rest-day-62914-what-did-you-learn-in-june-handstand-challenge/2014-06-27T12:26:20+00:00monthlyhttps://renegaderowing.com/2014/06/27/rowing-wod-62814-1k-test-post-time-avg-split-avg-stroke-rate/2014-06-27T12:18:33+00:00monthlyhttps://renegaderowing.com/2014/06/26/rowing-wod-62714-4rft-200m-row-20-air-squats-post-time-and-1k-goal/2014-06-26T09:44:27+00:00monthlyhttps://renegaderowing.com/2014/06/25/rest-day-62614-get-outside-go-for-a-45min-walk/2014-06-25T09:41:54+00:00monthlyhttps://renegaderowing.com/2014/06/24/rowing-wod-62514-death-by-rowing-push-ups-2-cal-2-pu-post-timeround/2014-06-26T18:06:45+00:00monthlyhttps://renegaderowing.com/2014/06/23/rowing-wod-62414-10-x-30-on-30-off-post-splits-and-stroke-rates/2014-06-23T10:41:01+00:00monthlyhttps://renegaderowing.com/2014/06/22/rowing-wod-62314-2-x-12min-w-3min-rest-post-distance/2014-06-19T13:47:30+00:00monthlyhttps://renegaderowing.com/2014/06/21/rest-day-62214-what-does-it-mean-to-compete-share-your-thoughts/2014-06-19T13:44:06+00:00monthlyhttps://renegaderowing.com/2014/06/20/rowing-wod-62114-3-x-4min-w-2min-rest-post-avg-splits/2014-06-19T13:31:10+00:00monthlyhttps://renegaderowing.com/2014/06/19/rowing-wod-62014-the-skill-of-rowing-500m-row-20-double-unders-post-time-and-avg-splits/2014-06-19T13:03:43+00:00monthlyhttps://renegaderowing.com/2014/06/18/rest-day-61914-whos-going-to-tryout-for-the-renegade-rowing-team-details-he/2014-06-18T19:00:55+00:00monthlyhttps://renegaderowing.com/2014/06/17/rowing-wod-61814-5rft-250m-row-20-burpees-post-time-and-splits/2014-06-17T09:42:57+00:00monthlyhttps://renegaderowing.com/2014/06/16/rowing-wod-61714-max-pressure-12-x-20-on-40-off-post-fastest-and-slowest/2014-06-16T09:55:43+00:00monthlyhttps://renegaderowing.com/2014/06/15/rowing-wod-61614-4x8min-tech-row-3x10-strokes-post-focus-and-distance/2014-06-13T12:50:45+00:00monthlyhttps://renegaderowing.com/2014/06/14/rest-day-61513-happy-fathers-day-checkout-the-rrt/2014-06-13T12:46:26+00:00monthlyhttps://renegaderowing.com/2014/06/13/rowing-wod-61414-1500m-row-post-time-and-avg-split/https://renegaderowing.com/wp-content/uploads/2014/06/img_2622.jpgIMG_2622https://renegaderowing.com/wp-content/uploads/2014/06/img_2621.jpgRRT 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year.2014-06-13T12:27:50+00:00monthlyhttps://renegaderowing.com/2014/06/12/rowing-wod-61314-cfrowing-wod-1000m-row-10-thrusters-10-pull-ups-10-push-ups-post-time/2014-06-12T09:45:28+00:00monthlyhttps://renegaderowing.com/2014/06/11/rest-day-61214-do-you-have-what-it-takes-to-race/2014-06-11T12:14:01+00:00monthlyhttps://renegaderowing.com/2014/06/10/rowing-wod-61114-3rft-500m-row-10-shoulder-to-oh-15-hollow-rocks-20-ball-slams-post-time-and-splits/2014-06-10T09:38:51+00:00monthlyhttps://renegaderowing.com/2014/06/09/rowing-wod-61014-8-x-250m-w-1min-rest-post-avg-splits/2014-06-09T09:54:40+00:00monthlyhttps://renegaderowing.com/2014/06/08/rowing-wod-6914-10k-row-for-form-post-time-and-fixes/https://renegaderowing.com/wp-content/uploads/2014/06/img_2586.jpgRRT GlidesImagine doing today's Rowing WOD on the Water?2014-06-06T13:09:01+00:00monthlyhttps://renegaderowing.com/2014/06/07/rest-day-6814-go-row-on-the-water-share-your-experience/https://renegaderowing.com/wp-content/uploads/2014/06/img_2581.jpgRRT Rowing WOD on WaterRRT Getting after their first Rowing WOD on the Water earlier this 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Oarshttps://renegaderowing.com/wp-content/uploads/2014/05/img_2445.jpgRR Sculling PavilionSculling Pavilion at CRIhttps://renegaderowing.com/wp-content/uploads/2014/05/img_2443.jpgRRT Bodies Over BalanceRRT Balancing at Bodies Over!https://renegaderowing.com/wp-content/uploads/2014/05/img_2437.jpgRR Water ReleaseRRT practicing the release in singles!https://renegaderowing.com/wp-content/uploads/2014/05/img_2435.jpgRRT SunsetBring on Summer!https://renegaderowing.com/wp-content/uploads/2014/05/img_2432.jpgRR BadassGetting ready to shove off the dock!2014-05-15T12:04:47+00:00monthlyhttps://renegaderowing.com/2014/05/14/rest-day-51514-what-will-you-be-looking-for-at-regionals-share/2014-05-14T10:24:47+00:00monthlyhttps://renegaderowing.com/2014/05/13/rowing-wod-51414-jackie-1000m-row-50-thrusters-30-pull-ups-post-time-and-avg-split/https://renegaderowing.com/wp-content/uploads/2014/05/img_2429.jpgRenegades on the Water2014-05-13T13:11:13+00:00monthlyhttps://renegaderowing.com/2014/05/12/rowing-wod-51314-max-pressure-2x1k-2x500m-2x250m-post-splits/2014-05-12T15:54:50+00:00monthlyhttps://renegaderowing.com/2014/05/11/rowing-wod-51214-5-x-5min-w-3min-rest-and-handstands-post-avg-splits-and-longest-handstand/2014-05-09T13:50:15+00:00monthlyhttps://renegaderowing.com/2014/05/10/rest-day-51114-happy-mothers-day-go-for-a-row-with-your-mom/2014-05-11T02:27:15+00:00monthlyhttps://renegaderowing.com/2014/05/09/rowing-wod-51014-row-2k-post-time-avg-split-and-stroke-rating/2014-05-11T14:55:26+00:00monthlyhttps://renegaderowing.com/2014/05/08/rowing-wod-5914-7rfd-30-row-30-rest-w-3-oh-squats-post-distances/2014-05-07T10:15:20+00:00monthlyhttps://renegaderowing.com/2014/05/07/rest-day-5814-where-does-the-stroke-begin/2014-05-07T09:59:16+00:00monthlyhttps://renegaderowing.com/2014/05/06/rowing-wod-5714-200m-run-5rds-100-on-100-off-w-5-dl-200m-run-post-time-and-splits/2014-05-06T12:23:58+00:00monthlyhttps://renegaderowing.com/2014/05/05/rowing-wod-5614-congrats-bc-mens-rowing-15-x-20-on-40-off-post-fastest-and-slowest-splits/https://renegaderowing.com/wp-content/uploads/2014/05/img_2412.jpgBC Men New England ChampionshipsCongrats to the Boston College Men's Rowing Team on taking the Team Points Trophy at the New England Rowing Championships on Saturday! Keep up the hard work!2014-05-05T13:22:38+00:00monthlyhttps://renegaderowing.com/2014/05/04/rowing-wod-5514-spicy-steady-state-2x15min-w-4min-rest-post-total-meters/2014-05-02T13:02:09+00:00monthlyhttps://renegaderowing.com/2014/05/03/rest-day-5414-what-are-your-favorite-sides-share/2014-05-02T12:55:41+00:00monthlyhttps://renegaderowing.com/2014/05/02/rowing-wod-5314-2-x-5min-w-3min-rest-me-race-pace-post-splits-and-2k-goal/2014-05-02T12:52:21+00:00monthlyhttps://renegaderowing.com/2014/05/01/rowing-wod-5214-regatta-gone-mad-50-deadlifts-2k-row-25-power-cleans-2k-row-50-push-ups-post-time/2014-05-02T00:49:47+00:00monthlyhttps://renegaderowing.com/2014/04/30/rowing-wod-5114-10-x-40-on-20-off-post-avg-split/2014-04-30T10:01:46+00:00monthlyhttps://renegaderowing.com/2014/04/29/rowing-wod-43014-4rfd-20-du-200m-run-2min-row-post-meters-rowed/2014-04-29T13:36:13+00:00monthlyhttps://renegaderowing.com/2014/04/28/rowing-wod-42914-4-x-3min-w-130-rest-post-splits/2014-04-28T10:41:07+00:00monthlyhttps://renegaderowing.com/2014/04/27/rowing-wod-42814-2-x-15min-power-and-ratio-post-distances/2014-04-25T12:01:27+00:00monthlyhttps://renegaderowing.com/2014/04/25/rowing-wod-42613-8-x-500m-w-2min-rest-post-splits-and-focus/2014-04-25T11:56:26+00:00monthlyhttps://renegaderowing.com/2014/04/26/rest-day-42714-go-see-a-regatta-share-your-experience/2014-04-25T11:55:08+00:00monthlyhttps://renegaderowing.com/2014/04/24/rowing-wod-42514-emom10-%e2%88%92-10-calories-max-kb-swings-post-total-swings/2014-04-25T11:24:04+00:00monthlyhttps://renegaderowing.com/2014/04/23/rowing-wod-42414-3rft-500m-row-21-15-9-push-ups-21-15-9-power-cleans-post-time-and-game-plan/2014-04-23T23:02:23+00:00monthlyhttps://renegaderowing.com/2014/04/22/rowing-wod-42314-amrap8-%e2%88%92-750m-row-15-plate-burpees-post-score/2014-04-22T13:12:10+00:00monthlyhttps://renegaderowing.com/2014/04/21/rowing-wod-42214-6-x-750m-w-2min-rest-post-splits/https://renegaderowing.com/wp-content/uploads/2014/04/img_2272.jpgMatt 1mile subMatt Substituting a 2k Row for a 1 mile run at CFB last week!2014-04-21T22:46:02+00:00monthlyhttps://renegaderowing.com/2014/04/20/rowing-wod-42114-earth-worm-2x14min-varying-rates-post-distance/2014-04-18T12:00:04+00:00monthlyhttps://renegaderowing.com/2014/04/19/rest-day-42014-where-should-we-gather-during-the-stroke-share/2014-04-18T11:52:07+00:00monthlyhttps://renegaderowing.com/2014/04/18/rowing-wod-41914-max-pressure-2x1250m-2x700m-2x300m-post-avg-splits/2014-04-18T11:40:10+00:00monthlyhttps://renegaderowing.com/2014/04/17/rowing-wod-41814-7rfd-1min-on-1min-off-w-1-bear-complex-post-total-distance/2014-04-17T13:31:11+00:00monthlyhttps://renegaderowing.com/2014/04/16/rest-day-41714-5min-slowmo-rowing-where-does-the-stroke-end/2014-04-16T10:20:38+00:00monthlyhttps://renegaderowing.com/2014/04/15/rowing-wod-41614-2rft-1k-row-60-double-unders-40-kb-snatches-20-box-jumps-post-time-and-splits/2014-04-15T11:58:42+00:00monthlyhttps://renegaderowing.com/2014/04/14/rowing-wod-41514-4-x-1k-w-400-rest-post-fastest-and-slowest-times/2014-04-14T11:48:53+00:00monthlyhttps://renegaderowing.com/2014/04/13/rowing-wod-41414-the-castle-21min-of-work-with-ratio-shifts-post-distance/2014-04-14T11:42:13+00:00monthlyhttps://renegaderowing.com/2014/04/12/rest-day-41314-do-you-have-a-gym-or-boathouse-pet-share/https://renegaderowing.com/wp-content/uploads/2014/04/img_0240.jpgMeatballMeatball!2014-04-11T16:09:22+00:00monthlyhttps://renegaderowing.com/2014/04/11/rowing-wod-41214-2-5k-2k-1-5k-post-avg-splits/https://renegaderowing.com/wp-content/uploads/2014/04/img_0005.jpgRR Workshop at Newport NAVSTARR Rowing Workshop at Newport Navy Base last week!https://renegaderowing.com/wp-content/uploads/2014/04/img_0001.jpgRR Workshop Coach Pathttps://renegaderowing.com/wp-content/uploads/2014/04/img_0002.jpgRR Drills at Newport Navy BaseWhat daily drills do you utilize to be more efficient?https://renegaderowing.com/wp-content/uploads/2014/04/img_0003.jpgIMG_0003https://renegaderowing.com/wp-content/uploads/2014/04/img_0004.jpgRR Workshop NavyRenegade Rowing Workshop - You game?https://renegaderowing.com/wp-content/uploads/2014/04/img_0007.jpgRR DadMy Dad participating in a Renegade Rowing Workshop at the Newport Navy Base earlier this year!https://renegaderowing.com/wp-content/uploads/2014/04/img_0012.jpgRR Rowing Workshop w/ NAVSTA NewportRowing Workshop with Newport Navy Base!2014-04-11T15:59:48+00:00monthlyhttps://renegaderowing.com/2014/04/10/rowing-wod-41114-amrap12-%e2%88%92-250m-row-10-dl-10-hr-push-ups-post-score-and-avg-splits/2014-04-10T11:56:50+00:00monthlyhttps://renegaderowing.com/2014/04/09/rowing-wod-41014-hamilton-3rft-1k-row-50-push-ups-1k-run-50-pull-ups-post-time-and-splits/2014-04-08T15:24:43+00:00monthlyhttps://renegaderowing.com/2014/04/08/rowing-wod-4914-hills-3x10min-w-4min-rest-post-distances/https://renegaderowing.com/wp-content/uploads/2014/04/1978785_794988510530043_1525271157_n.jpgBC Men at San Diego Crew Classic 2014Congrats to the BC Men on taking the Petite Final at the San Diego Crew Classic last weekend. Let's get after it and get some more!2014-04-10T11:42:09+00:00monthlyhttps://renegaderowing.com/2014/04/07/rowing-wod-4814-15-x-20-on-40-off-post-fastest-and-slowest-splits/2014-04-07T10:50:39+00:00monthlyhttps://renegaderowing.com/2014/04/07/rowing-wod-4714-1k-3x3%e2%80%b2-w-1%e2%80%b2-rest-2x3%e2%80%b2-w-1%e2%80%b2-rest-post-total-distance-and-experience/2014-04-07T10:44:48+00:00monthlyhttps://renegaderowing.com/2014/04/04/rowing-wod-4514-for-time-500m-row-3rounds-7-thrusters-7-ctb-pull-ups-500m-row-post-time/2014-04-04T15:03:21+00:00monthlyhttps://renegaderowing.com/2014/04/03/rowing-wod-4414-6x2min-on-1min-off-post-avg-splits/2014-04-05T10:56:10+00:00monthlyhttps://renegaderowing.com/2014/04/02/rowing-wod-4314-2rft-1k-row-50-push-ups-1k-run-50-pull-ups-post-time-and-avg-splits/https://renegaderowing.com/wp-content/uploads/2014/04/img_2167.jpg2k Start in the BasinBC Men Lining up for 2k on the Basin2014-04-02T15:03:07+00:00monthlyhttps://renegaderowing.com/2014/04/01/rowing-wod-4214-amrap15-30-calories-20-push-press-20-kb-swings-20-box-jumps-post-total-reps/https://renegaderowing.com/wp-content/uploads/2014/04/img_2191.jpgRowing WOD at CFB2014-04-01T14:24:23+00:00monthlyhttps://renegaderowing.com/2014/03/31/rowing-wod-4114-row-individual-marathon-42195m-post-time-and-experience/2014-03-31T12:09:41+00:00monthlyhttps://renegaderowing.com/2014/03/30/rowing-wod-33114-earth-worm-2x14min-w-4min-rest-varying-rates-post-distances/2014-03-30T15:58:52+00:00monthlyhttps://renegaderowing.com/2014/03/29/rest-day-33014-welcome-spring-and-the-2k-racing-season/https://renegaderowing.com/wp-content/uploads/2014/03/img_2161.jpgBC Men Racing MIT on Basin 3-29-14Did you see any racing over the weekend?https://renegaderowing.com/wp-content/uploads/2014/03/img_2156.jpgBC Men Launching at Riverside2014-03-29T13:39:01+00:00monthlyhttps://renegaderowing.com/2014/03/28/rowing-wod-32914-2k-row-post-results/2014-03-29T11:19:54+00:00monthlyhttps://renegaderowing.com/2014/03/27/strength-wod-32814-7x1-shoulder-press-post-loads/2014-03-27T19:26:05+00:00monthlyhttps://renegaderowing.com/2014/03/26/rowing-wod-32714-peak-power-test-and-tabata-starts-post-max-watts-and-fastest-start/2014-03-26T11:25:18+00:00monthlyhttps://renegaderowing.com/2014/03/25/strength-and-conditioning-wod-32614-7x1-back-squats-and-re-test-annie-post-loads-and-score/2014-03-25T10:14:13+00:00monthlyhttps://renegaderowing.com/2014/03/24/rowing-wod-32514-8x250m-w-45sec-rest-post-plan-and-splits/2014-03-24T20:46:27+00:00monthlyhttps://renegaderowing.com/2014/03/23/3707/2014-03-24T00:23:14+00:00monthlyhttps://renegaderowing.com/2014/03/23/rest-day-32314-what-does-your-stroke-look-like-and-what-can-you-improve/https://renegaderowing.com/wp-content/uploads/2014/03/photo1.jpgMSCF RenegadesBrand New Renegades were formed at the RR Workshop at Mt. Strength CrossFit on Saturday!https://renegaderowing.com/wp-content/uploads/2014/03/photo3.jpgSuspension Drill w/ MSCFWorking the skill of Suspension with athletes from MSCF!https://renegaderowing.com/wp-content/uploads/2014/03/photo4.jpgCoach Pat and MSCF 2k2k Partner Relay w/ MSCF last Saturday!https://renegaderowing.com/wp-content/uploads/2014/03/photo2.jpgRR Warmup TogetherTry the RWOD with 8 other people and see if you can row together! -MSCF Rowing Workshophttps://renegaderowing.com/wp-content/uploads/2014/03/bjwt1meiiaaz9fo-jpg-large.jpeg7 Ergs in a Subaru7 Ergs in a Subaru … Who's got 8?2014-03-23T15:02:14+00:00monthlyhttps://renegaderowing.com/2014/03/21/rowing-wod-32214-6-x-130-on-130-off-for-max-calories-post-favorite-drag-factor/2014-03-21T23:06:25+00:00monthlyhttps://renegaderowing.com/2014/03/20/strength-wod-32114-7x2-back-squat-87-5-post-loads/https://renegaderowing.com/wp-content/uploads/2014/03/img_1933.jpgMickey Back SquatMickey getting after Back Squats2014-03-20T16:39:37+00:00monthlyhttps://renegaderowing.com/2014/03/19/rowing-and-conditioning-wod-32014-10x100-on-45-off-annie-post-splits-and-time/https://renegaderowing.com/wp-content/uploads/2014/03/img_2041.jpgCFB RWODMembers of CFB getting after an RWOD last week! Have you thought about joining the Renegade Rowing Team?2014-03-19T10:17:48+00:00monthlyhttps://renegaderowing.com/2014/03/18/strength-wod-31914-emom10-3-power-snatch-post-loads/2014-03-18T11:35:25+00:00monthlyhttps://renegaderowing.com/2014/03/17/rowing-wod-31814-8x500m-w-2min-rest-post-race-plan-and-splits/2014-03-17T10:13:48+00:00monthlyhttps://renegaderowing.com/2014/03/15/rest-day-31614-happy-st-patricks-day-weekend-hope-you-enjoy-it/https://renegaderowing.com/wp-content/uploads/2014/03/stpattys3.jpgstpattys3c/o rowing.uchicago.edu2014-03-14T14:00:59+00:00monthlyhttps://renegaderowing.com/2014/03/16/strength-wod-31714-7x2-deadlifts-87-5-post-loads/2014-03-14T13:51:43+00:00monthlyhttps://renegaderowing.com/2014/03/14/rowing-and-conditioning-wod-31514-10x40-on20-off-re-test-nancy-in-a-boat-post-splits-and-time/2014-03-14T13:37:58+00:00monthlyhttps://renegaderowing.com/2014/03/13/strength-wod-31414-emom12-2-power-cleans-1-jerk-post-loads/2014-03-13T13:58:24+00:00monthlyhttps://renegaderowing.com/2014/03/12/rowing-and-strength-wod-31314-5x800m-row-w-2min-rest-6x3-back-squat-82-5-post-splits-and-loads/2014-03-12T11:41:16+00:00monthlyhttps://renegaderowing.com/2014/03/11/rowing-wod-31214-race-pace-2x1k-1x500m-2x250m-post-splits/2014-03-11T10:12:38+00:00monthlyhttps://renegaderowing.com/2014/03/11/strength-wod-31114-6x3-deadlift-82-5-post-loads/2014-03-11T10:03:23+00:00monthlyhttps://renegaderowing.com/2014/03/09/conditioning-wod-31014/2014-03-10T05:52:45+00:00monthlyhttps://renegaderowing.com/2014/03/08/rest-day-3914-who-wants-to-row-run-wod-run-row-check-the-rrl1k/2014-03-07T19:50:08+00:00monthlyhttps://renegaderowing.com/2014/03/07/rowing-wod-3814-row-2k-post-results/https://renegaderowing.com/wp-content/uploads/2014/03/1798491_10152249643024469_1373705345_n.jpgCFB RowingCFB getting after some rowing! Renegade Rowing Team Sign Ups!https://renegaderowing.com/wp-content/uploads/2014/03/1507858_10152249643064469_28293680_n.jpgKat FinishKat hitting a full finish!2014-03-07T19:44:08+00:00monthlyhttps://renegaderowing.com/2014/03/06/rowing-wod-3714-peak-power-test-and-tabata-starts-post-max-watts-and-best-split/2014-03-06T23:50:12+00:00monthlyhttps://renegaderowing.com/2014/03/05/rr-team-and-rrl1k-announcement-and-strength-wod-3514-5x5-back-squat-80-post-loads/2014-03-06T00:04:03+00:00monthlyhttps://renegaderowing.com/2014/03/04/conditioning-wod-3514-nancy-in-a-boat-5rft-500m-row-15-ohs-post-time/2014-03-04T12:33:38+00:00monthlyhttps://renegaderowing.com/2014/03/03/rowing-and-strength-wod-3414-10-x-250m-w-45r-and-5x5-deadlift-80-post-splits-and-loads/2014-03-03T16:02:20+00:00monthlyhttps://renegaderowing.com/2014/03/02/conditioning-wod-3314-cindy-post-score/https://renegaderowing.com/wp-content/uploads/2014/02/img_1944.jpgRR Pull Ups2014-02-28T15:40:28+00:00monthlyhttps://renegaderowing.com/2014/03/01/rest-day-3214-whos-doing-14-1-again-share/https://renegaderowing.com/wp-content/uploads/2014/02/1661150_10152237024114469_831226311_n.jpg14.1The Morning Crew at CFB attacking 14.12014-02-28T15:30:04+00:00monthlyhttps://renegaderowing.com/2014/02/28/rowing-wod-3114-4-x-200-w-30-rest-post-splits/2014-02-28T15:10:34+00:00monthlyhttps://renegaderowing.com/2014/02/27/rowing-wod-22814-snow-drifts-post-distance/2014-02-27T18:11:53+00:00monthlyhttps://renegaderowing.com/2014/02/26/strength-wod-22714-3x8-back-squat-72-5-post-loads/https://renegaderowing.com/wp-content/uploads/2014/02/img_1933.jpgMickey Back SquatBe sure to hit full depth! Work Mobility if you can't!2014-02-27T15:06:50+00:00monthlyhttps://renegaderowing.com/2014/02/24/strength-wod-22414-3x8-deadlift-70-post-loads/https://renegaderowing.com/wp-content/uploads/2014/02/img_1950.jpgBC Men DL Finishhttps://renegaderowing.com/wp-content/uploads/2014/02/img_1949.jpgBC Men 3x10 DLBC Men's Crew! Setting up for the DL.2014-02-26T15:19:51+00:00monthlyhttps://renegaderowing.com/2014/02/25/conditioning-wod-22614-rowing-helen-re-test-post-time-and-splits/https://renegaderowing.com/wp-content/uploads/2014/02/img_1926.jpgRR at CFBRenegade Rowing at CFB2014-02-25T14:28:04+00:00monthlyhttps://renegaderowing.com/2014/02/24/rowing-wod-22514-15-x-20-on-40-off-post-fastest-slowest-and-avg-split/2014-02-24T15:46:20+00:00monthlyhttps://renegaderowing.com/2014/02/21/rowing-and-strength-wod-22214-6x200-w-130-rest-3x10-shoulder-press-70-post-splits-and-loads/2014-02-21T15:09:28+00:00monthlyhttps://renegaderowing.com/2014/02/20/rowing-wod-22114-emom20-row-40-on-2k6-post-distance-and-avg-split/2014-02-21T14:49:21+00:00monthlyhttps://renegaderowing.com/2014/02/19/strength-wod-22014-3x10-back-squat-70-post-loads/2014-02-19T17:51:58+00:00monthlyhttps://renegaderowing.com/2014/02/18/conditioning-wod-21914-rowing-helen-3rft-500m-row-21-kb-swings-12-pull-ups-post-time/https://renegaderowing.com/wp-content/uploads/2014/02/1797406_586393424770135_310530241_n.jpgBob CRASH-B 2014Bob and Coach Pat attacking the 2k at CRASH-B 20142014-11-21T12:58:10+00:00monthlyhttps://renegaderowing.com/2014/02/17/rowing-wod-21814-max-pressure-10-x-30-on-30-off-post-splits/https://renegaderowing.com/wp-content/uploads/2014/02/img_1915.jpg2014 CRASH-B Men's Open FinalFinal Heat of Men's Open Event at 2014 CRASH-B's - Epic!2014-02-17T18:56:50+00:00monthlyhttps://renegaderowing.com/2014/02/16/strength-wod-21714-3x10-deadlift-70-post-loads/https://renegaderowing.com/wp-content/uploads/2014/02/img_1907.jpgRR CRASH-B CFBAll the Renegades!https://renegaderowing.com/wp-content/uploads/2014/02/img_1906.jpgRR CRASH-B NandTNick and Thor all Smileshttps://renegaderowing.com/wp-content/uploads/2014/02/img_1903.jpgRR CRASH-B Coach Pathttps://renegaderowing.com/wp-content/uploads/2014/02/img_1900.jpgRR CRASH-B Afternoonhttps://renegaderowing.com/wp-content/uploads/2014/02/img_1891.jpgRR CRASH-B TandTHappy St. Patrick's Day from Thor, Terese, and myself! Renegade Rowing Team Sign Ups!2014-02-17T18:42:03+00:00monthlyhttps://renegaderowing.com/2014/02/15/crash-bs-world-indoor-rowing-championships-sunday-february-16th-2014/https://renegaderowing.com/wp-content/uploads/2014/02/12543436235_778ec1d8eb_z.jpgBC Men 2k Testhttps://renegaderowing.com/wp-content/uploads/2014/02/12543436235_778ec1d8eb_z-2.jpg12543436235_778ec1d8eb_z-2https://renegaderowing.com/wp-content/uploads/2014/02/12544057564_bd5453e215_z.jpgBC Men's RowingBC Men's Rowing 2k Test last weekendhttps://renegaderowing.com/wp-content/uploads/2014/02/12544083154_0bf24c85a1_z.jpg12544083154_0bf24c85a1_zFocused. Ready.https://renegaderowing.com/wp-content/uploads/2014/02/12543616735_e5b7fbddd5_z.jpg12543616735_e5b7fbddd5_zBC Men 2k Testing this Winter!2014-02-15T19:50:48+00:00monthlyhttps://renegaderowing.com/2014/02/14/rowing-wod-21514-row-2k-post-time-average-split-and-stroke-rating/2014-02-14T15:18:23+00:00monthlyhttps://renegaderowing.com/2014/02/13/strength-and-conditioning-wod-21414-7x1-shoulder-press-amrap5-pc-pu-bj-post-loads-and-score/2014-02-13T16:01:48+00:00monthlyhttps://renegaderowing.com/2014/02/12/rowing-wod-21314-peak-power-and-tabata-starts-post-max-watts-and-fastest-start/2014-02-12T14:08:15+00:00monthlyhttps://renegaderowing.com/2014/02/11/strength-and-conditioning-wod-21214-7x1-back-squat-fran-post-loads-and-time/2014-02-11T13:53:23+00:00monthlyhttps://renegaderowing.com/2014/02/10/rowing-wod-21114-8x250m-w-45sec-rest-post-splits/2014-02-10T00:33:39+00:00monthlyhttps://renegaderowing.com/2014/02/09/strength-wod-21014-7x1-deadlift-and-10rm-retest-post-loads/2014-02-10T18:42:05+00:00monthlyhttps://renegaderowing.com/2014/02/08/rest-day-2914-thanks-and-congrats-to-our-renegades-in-texas/https://renegaderowing.com/wp-content/uploads/2014/02/img_17961.jpgRenegades Ready for CRASH-BRenegades are ready for CRASH-B's! Bring it on!2014-02-08T23:11:15+00:00monthlyhttps://renegaderowing.com/2014/02/07/rowing-wod-2814-6x650m-w-145-rest-post-splits/2014-02-07T19:06:55+00:00monthlyhttps://renegaderowing.com/2014/02/06/strength-wod-2714-7x2-back-squat-post-loads/2014-02-08T13:23:27+00:00monthlyhttps://renegaderowing.com/2014/02/05/rowing-and-conditioning-wod-2614-10x100-on-45-off-fran-post-splits-and-time/https://renegaderowing.com/wp-content/uploads/2014/02/img_1796.jpgRRC WarmUp - 20 OnThe RRC hitting a solid warmup before practice over the winter. Who's ready to get on the water?https://renegaderowing.com/wp-content/uploads/2014/02/img_1794.jpg2014-02-07T02:56:49+00:00monthlyhttps://renegaderowing.com/2014/02/04/strength-wod-2514-emom10-3-power-snatch-post-loads/https://renegaderowing.com/wp-content/uploads/2014/02/1606971_10152184421519469_804373148_n.jpgCoach Pat Snatch 13.1Coach Pat getting after the Snatch!2014-02-04T13:17:26+00:00monthlyhttps://renegaderowing.com/2014/02/03/rowing-wod-2414-8x500m-w-2min-rest-post-race-plan-and-splits/2014-02-05T00:44:14+00:00monthlyhttps://renegaderowing.com/2014/02/02/strength-wod-2314-7x2-deadlift-post-loads/2014-02-03T03:18:36+00:00monthlyhttps://renegaderowing.com/2014/01/31/rowing-and-conditioning-wod-2114-10x40-on-20-off-jackie-post-splits-and-time/2014-01-31T15:29:20+00:00monthlyhttps://renegaderowing.com/2014/01/30/strength-wod-13114-emom12-2-power-cleans-post-loads/2014-01-30T16:45:36+00:00monthlyhttps://renegaderowing.com/2014/01/29/rowing-and-strength-wod-13014-5x800m-w-2min-rest-and-6x3-back-squat-post-splits-and-loads/https://renegaderowing.com/wp-content/uploads/2014/01/img_1742.jpgBC Men's Crew ConditioningBC Men's Crew getting after some Calories, Planks, and Goblet Squats this week.https://renegaderowing.com/wp-content/uploads/2014/01/img_1741.jpgBC Men DLThe BC Men's Crew Team will be hitting Deadlifts will you?https://renegaderowing.com/wp-content/uploads/2014/01/img_1739.jpgBC Men DeadliftBC Men's Crew had a solid week of training. This is the team hitting 5x5 Deadlifts on Monday. https://renegaderowing.com/wp-content/uploads/2014/01/img_1733.jpgCoach Mike and NickNick, winner of the Renegade Rowing Cup this winter, and his coach Mike.https://renegaderowing.com/wp-content/uploads/2014/01/img_1730.jpgIMG_1730https://renegaderowing.com/wp-content/uploads/2014/01/img_1728.jpgRRL 1-25-14 CompetitorsAll of the Competitors from the last Renegade Rowing League. Can't wait to see them compete again on Sunday!https://renegaderowing.com/wp-content/uploads/2014/01/img_1726.jpgIMG_1726https://renegaderowing.com/wp-content/uploads/2014/01/img_1724.jpgRenegades at RRL 1-25-14https://renegaderowing.com/wp-content/uploads/2014/01/img_1722.jpgRRL 1-25-15 RenegadesThe Men getting pumped for CRASH-Bs at last months Renegade Rowing League!https://renegaderowing.com/wp-content/uploads/2014/01/img_1720.jpgRRL 1-25-14 SmoothSmooth Is Fast! The RRL in action!2014-01-31T16:19:42+00:00monthlyhttps://renegaderowing.com/2014/01/28/rowing-wod-12914-2x1k-2x500m-2x250m-post-avg-splits/2014-02-03T22:23:49+00:00monthlyhttps://renegaderowing.com/2014/01/27/strength-wod-12814-6x3-deadlift-post-loads/2014-01-31T16:12:13+00:00monthlyhttps://renegaderowing.com/2014/01/26/conditioning-wod-12714-6rft-250m-row-10-burpees-2-snatch-post-time/https://renegaderowing.com/wp-content/uploads/2014/01/photo-20.jpgRRL 1-25-14 Heat 1The Ladies of the Renegade Rowing League getting after it ilast yearhttps://renegaderowing.com/wp-content/uploads/2014/01/photo-21.jpgRRL 1-25-14 BoatsThe Virtual Boats projected on the wall at the Renegade Rowing League on Saturday!https://renegaderowing.com/wp-content/uploads/2014/01/photo-22.jpgRRL 1-25-14 Heat1The Gentlemen of the Renegade Rowing League tearing it up!2014-01-29T16:10:31+00:00monthlyhttps://renegaderowing.com/2014/01/26/rest-day-12614-congrats-to-all-competitors-at-the-renegade-rowing-league/https://renegaderowing.com/wp-content/uploads/2014/01/img_1677.jpgRR Chicken Salad3 Varieties of Greek Yogurt Chicken Saladhttps://renegaderowing.com/wp-content/uploads/2014/01/img_1666.jpgRR Breakfast CupsBreakfast Cups w/ Sausage and Broccoli Slawhttps://renegaderowing.com/wp-content/uploads/2014/01/img_1659.jpgRR Taco ChickenShredded Taco Chickenhttps://renegaderowing.com/wp-content/uploads/2014/01/1779106_10101790935901960_1841532305_n.jpgRRL 1-25-14Competitors at the Renegade Rowing Leaguehttps://renegaderowing.com/wp-content/uploads/2014/01/be2ddwxigae0hy_-jpg-large.jpegNick A. Renegade Rowing CupNick A. - Winner of the 2013-2014 Renegade Rowing Cup!2014-01-26T18:44:13+00:00monthlyhttps://renegaderowing.com/2014/01/24/rowing-wod-12514-row-2k-post-results/https://renegaderowing.com/wp-content/uploads/2014/01/img_1696.jpgTerese Thumbs UpTerese set a PR of 8:14. Who's throwing down a PR today?https://renegaderowing.com/wp-content/uploads/2014/01/img_1694.jpgTerese Catch 1-23-14Ready for that Catch!https://renegaderowing.com/wp-content/uploads/2014/01/img_1693.jpgTerese Finish 1-23-14Terese Crushing her 2k on Thursday!2014-01-24T16:07:21+00:00monthlyhttps://renegaderowing.com/2014/01/23/rowing-wod-12414-peak-power-and-tabata-starts-post-max-watts-and-fastest-start/https://renegaderowing.com/wp-content/uploads/2014/01/img_1615.jpgThor's ReadyThor's Ready for the Renegade Rowing League! Are you?2014-01-24T20:56:14+00:00monthlyhttps://renegaderowing.com/2014/01/22/strength-wod-12314-5x5-back-squat-post-loads/https://renegaderowing.com/wp-content/uploads/2014/01/1526161_10152148943914469_605185338_n.jpgCoach Pat Push Ups2014-01-24T13:25:18+00:00monthlyhttps://renegaderowing.com/2014/01/21/conditioning-wod-12214-jackie-1k-row-50-thrusters-30-pull-ups-post-time/https://renegaderowing.com/wp-content/uploads/2014/01/1544374_10152148939169469_801260739_n.jpgCrossFit Boston Badass ConsortiumJason Gee and Coach Pat getting after the rowing and thruster WOD at Not Your Average Joe's2014-01-23T15:49:12+00:00monthlyhttps://renegaderowing.com/2014/01/20/rowing-and-strength-wod-12114-10-x-250m-w-45r-and-5x5-deadlift-post-splits-and-loads/2014-01-22T16:36:09+00:00monthlyhttps://renegaderowing.com/2014/01/19/conditioning-wod-12014-34-little-cindy-post-score/2014-01-22T15:15:11+00:00monthlyhttps://renegaderowing.com/2014/01/18/rest-day-11914-congrats-to-all-competitors-at-not-your-average-joes/https://renegaderowing.com/wp-content/uploads/2014/01/996114_10152163716139371_77268961_n.jpgCFB at Not Your Average Joe'sThe CrossFit Boston Family at Not Your Average Joe's Team Competition!2014-01-18T23:03:18+00:00monthlyhttps://renegaderowing.com/2014/01/17/rowing-wod-11814-4-x-200-w-30-rest-post-splits/2014-01-20T00:12:00+00:00monthlyhttps://renegaderowing.com/2014/01/16/rowing-wod-11714-snow-drifts-2x17min-w-4min-rest-post-distances/2014-01-16T14:23:29+00:00monthlyhttps://renegaderowing.com/2014/01/15/strength-wod-11614-3x8-back-squat-post-load/2014-01-15T15:29:45+00:00monthlyhttps://renegaderowing.com/2014/01/14/conditioning-wod-11514-retest-250m-row-helen-250m-row-post-time-and-splits/2014-01-16T00:28:53+00:00monthlyhttps://renegaderowing.com/2014/01/13/rowing-wod-11414-max-pressure-15-x-20-on-40-off-post-fastest-slowest-and-avg-split/2014-01-22T16:40:33+00:00monthlyhttps://renegaderowing.com/2014/01/12/strength-wod-11314-3x8-deadlift-post-loads/2014-01-13T20:55:46+00:00monthlyhttps://renegaderowing.com/2014/01/11/rest-day-11214-are-you-prepared-to-compete-day-in-and-day-out/https://renegaderowing.com/wp-content/uploads/2014/01/img_1524.jpgOHS FlexibilityJimmy from the Loyola Men's Crew Team working his Shoulder Flexibility in the Overhead Squat last Winter.2014-01-11T17:27:13+00:00monthlyhttps://renegaderowing.com/2014/01/10/rowing-wod-11114-6x200-w-130-rest-post-best-split/2014-01-10T15:55:31+00:00monthlyhttps://renegaderowing.com/2014/01/09/rowing-wod-11014-emom20-row-40sec-2k7-post-distance-and-avg-split/2014-01-22T00:47:22+00:00monthlyhttps://renegaderowing.com/2014/01/08/strength-wod-1914-3x10rm-back-squat-post-load-and-reps/2014-01-10T09:49:49+00:00monthlyhttps://renegaderowing.com/2014/01/07/conditioning-wod-1814-250m-row-helen-250m-row-post-time-and-splits/2014-01-08T21:18:29+00:00monthlyhttps://renegaderowing.com/2014/01/05/strength-1614-3x10rm-deadlift-post-load-and-reps/2014-01-07T21:51:11+00:00monthlyhttps://renegaderowing.com/2014/01/06/rowing-wod-1713-max-pressure-10x30-on30-off-post-average-split/2014-01-08T01:09:46+00:00monthlyhttps://renegaderowing.com/2014/01/04/rest-day-1514-have-you-registered-for-the-rrl-and-2014-crash-bs-whos-in/2014-01-02T14:06:30+00:00monthlyhttps://renegaderowing.com/2014/01/03/rowing-wod-1414-2x2k-w-5min-rest-post-goal-500m-split-and-experience/2014-01-04T12:29:26+00:00monthlyhttps://renegaderowing.com/2014/01/02/rowing-wod-1314-partner-3k-row-w-max-double-unders-post-time-and-reps/2014-01-03T12:58:04+00:00monthlyhttps://renegaderowing.com/2014/01/01/rowing-wod-1214-4rft-500m-row-10-dl-post-time-and-splits/2014-01-03T13:36:34+00:00monthlyhttps://renegaderowing.com/2013/12/31/rest-day-1114-happy-new-year/2014-01-02T12:32:48+00:00monthlyhttps://renegaderowing.com/2013/12/30/rowing-wod-123113-nye-challenge-1k-row-50-burpees-1k-row-50-burpees-post-time/2013-12-29T18:21:32+00:00monthlyhttps://renegaderowing.com/2013/12/29/rowing-wod-123013-double-pyramids-2x19min-w-2min-rest-post-distance/2014-01-05T19:06:32+00:00monthlyhttps://renegaderowing.com/2013/12/28/rest-day-122913-what-were-your-goals-in-2013/2013-12-28T14:09:53+00:00monthlyhttps://renegaderowing.com/2013/12/27/rowing-wod-122813-4x1k-w-230-rest-post-splits-and-times/2013-12-30T10:58:24+00:00monthlyhttps://renegaderowing.com/2013/12/26/rowing-wod-122713-beach-burner-post-time/2013-12-29T01:31:50+00:00monthlyhttps://renegaderowing.com/2013/12/25/rowing-wod-122613-6rft-10-push-ups-250m-row-10-pull-ups-post-time/2013-12-23T16:48:40+00:00monthlyhttps://renegaderowing.com/2013/12/24/rest-day-122513-merry-christmas-and-happy-holidays/2013-12-23T14:40:12+00:00monthlyhttps://renegaderowing.com/2013/12/23/rowing-wod-122413-8x500m-w-2min-rest-post-splits-and-focus/https://renegaderowing.com/wp-content/uploads/2013/12/img_1567.jpgRRL 12-21-13 Heat3 RenegadesRenegades at the Renegade Rowing League! Who's ready to join them and follow the Renegade Rowing Training Plan?https://renegaderowing.com/wp-content/uploads/2013/12/img_1564.jpgRRL 12-21-13 Heat3 DaveDave getting after it in Heat 3 of the Renegade Rowing League!https://renegaderowing.com/wp-content/uploads/2013/12/img_1561.jpgRRL 12-21-13 Virtual RacingCheckout the virtual boats that get projected on the wall at the RRL!https://renegaderowing.com/wp-content/uploads/2013/12/img_1559.jpgRRL 12-21-13 Heat 3 GuysAre you ready to row to the RRL?https://renegaderowing.com/wp-content/uploads/2013/12/img_1558.jpgRRL 12-21-13 Heat 3 FansThe guys getting cheered on by fans at the RRL! Who's getting ready for January 25th?https://renegaderowing.com/wp-content/uploads/2013/12/img_1554.jpgRRL 12-21-13 Heat2 JuniorsCheckout the Juniors getting after it at the Renegade Rowing League!https://renegaderowing.com/wp-content/uploads/2013/12/img_1552.jpgRRL 12-21-13 Alan Heat 2Allan crushing it in Heat 2 of the RRL! He pulled a 6:45 and is primed for a solid winter of training!https://renegaderowing.com/wp-content/uploads/2013/12/img_1550.jpgRRL 12-21-13 First RaceA middle school athlete getting after his first race ever at the Renegade Rowing League!https://renegaderowing.com/wp-content/uploads/2013/12/img_1548.jpgRRL 12-21-13 NickNick going long and stroke at the RRL! Who's coming January 25th?https://renegaderowing.com/wp-content/uploads/2013/12/img_1545.jpgRRL 12-21-13 Heat 2Heat 2 of the Renegade Rowing League!2013-12-30T10:59:18+00:00monthlyhttps://renegaderowing.com/2013/12/22/rowing-wod-122313-2x15min-w-5min-rest-post-distances/2014-01-08T19:10:01+00:00monthlyhttps://renegaderowing.com/2013/12/21/rest-day-122213-congrats-competitors-did-you-pr/2013-12-27T20:22:16+00:00monthlyhttps://renegaderowing.com/2013/12/20/rowing-wod-122113-row-2k-post-results/2013-12-23T13:16:14+00:00monthlyhttps://renegaderowing.com/2013/12/19/rowing-wod-122013-500m-row-3rds-5-power-clean-10-burpee-broad-jumps-500m-row-post-time-and-splits/2013-12-21T20:59:54+00:00monthlyhttps://renegaderowing.com/2013/12/18/rest-day-121913-what-does-your-warmup-entail-share/https://renegaderowing.com/wp-content/uploads/2013/12/img_1511.jpgRR DecalRR Decal for Competitors at Renegade Rowing League!2014-11-11T18:26:34+00:00monthlyhttps://renegaderowing.com/2013/12/17/rowing-wod-121813-high-noon-12-1-of-row-bj-and-pu-post-time/https://renegaderowing.com/wp-content/uploads/2013/12/img_1516.jpgRenegade Rowing CupThe Renegade Rowing Cup is ready! Are you? RRL1k2013-12-19T13:08:06+00:00monthlyhttps://renegaderowing.com/2013/12/16/rowing-wod-121713-6x650m-w-145-rest-post-avg-splits/2013-12-18T14:02:02+00:00monthlyhttps://renegaderowing.com/2013/12/15/rowing-wod-121613-hills-3x10min-w-4min-rest-post-distances/2013-12-27T20:22:40+00:00monthlyhttps://renegaderowing.com/2013/12/14/rest-day-121513-renegade-rowing-league-kicks-off-saturday/2013-12-13T12:46:50+00:00monthlyhttps://renegaderowing.com/2013/12/13/rowing-wod-121413-3k-row-2-5k-row-2k-row-post-avg-splits/2013-12-16T14:43:04+00:00monthlyhttps://renegaderowing.com/2013/12/12/rowing-wod-121313-5rft-20-cal-15-push-ups-10-db-gto-5-split-squat-jumps-post-time/2013-12-13T17:32:30+00:00monthlyhttps://renegaderowing.com/2013/12/11/rest-day-121213-video-review-what-do-you-think-of-your-form/2013-12-16T19:21:41+00:00monthlyhttps://renegaderowing.com/2013/12/10/rowing-wod-121113-4rds-max-reps-1-row-1-kb-snatch-1-du-1-kb-snatch-1-rest-post-score/https://renegaderowing.com/wp-content/uploads/2013/12/img_1491.jpgRRC WarmupThe RRC warming up on Monday night with Good Mornings and Goblet Squats. Who's ready for the Renegade Rowing League December 21st?2013-12-10T15:08:56+00:00monthlyhttps://renegaderowing.com/2013/12/09/rowing-wod-121013-5x800m-w-2min-rest-post-splits/2013-12-13T12:27:39+00:00monthlyhttps://renegaderowing.com/2013/12/08/rowing-wod-12913-4x10min-w-1min-rest-post-splits/https://renegaderowing.com/wp-content/uploads/2013/12/img_1486.jpgIMG_14862013-12-17T12:18:04+00:00monthlyhttps://renegaderowing.com/2013/12/07/rest-day-12813-poll-what-does-your-facility-offer-rowing-strength-or-both/2013-12-06T16:00:48+00:00monthlyhttps://renegaderowing.com/2013/12/06/rowing-wod-12713-max-pressure-2x1k-2x500m-2x250m-post-splits/https://renegaderowing.com/wp-content/uploads/2013/12/img_1487.jpgRR Teresehttps://renegaderowing.com/wp-content/uploads/2013/12/img_1482.jpgRR GregGreg is ready for the Catch!https://renegaderowing.com/wp-content/uploads/2013/12/img_1467.jpgRR Terese Snatch Landinghttps://renegaderowing.com/wp-content/uploads/2013/12/img_1466.jpgRR Terese Snatch Extensionhttps://renegaderowing.com/wp-content/uploads/2013/12/img_1465.jpgRR Terese Snatch Setup2013-12-09T15:26:14+00:00monthlyhttps://renegaderowing.com/2013/12/05/rowing-wod-12613-sculler-x-post-time-and-strokes/2013-12-05T14:54:09+00:00monthlyhttps://renegaderowing.com/2013/12/04/rest-day-12513-connection-and-speed-skill-transfer-between-olympic-lifting-and-rowing/2013-12-05T14:28:24+00:00monthlyhttps://renegaderowing.com/2013/12/03/rowing-wod-12413-500m-row-5mbc-400m-row-10mbc-post-time/2013-12-05T14:25:01+00:00monthlyhttps://renegaderowing.com/2013/12/02/rowing-wod-12313-4x1k-w-4min-rest-post-fastest-and-slowest-timessplits/2013-12-04T13:46:57+00:00monthlyhttps://renegaderowing.com/2013/12/01/rowing-wod-12213-1k-3x3%e2%80%b2-w-1%e2%80%b2-rest-2x3%e2%80%b2-w-1%e2%80%b2-rest-post-total-distance-and-experience/2013-12-09T15:11:20+00:00monthlyhttps://renegaderowing.com/2013/11/30/rest-day-12113-who-is-on-your-team/2013-12-01T02:44:50+00:00monthlyhttps://renegaderowing.com/2013/11/28/rowing-wod-112913-400-max-distance-tabata-squats-400-max-distance-post-distances-and-total-squats/2013-11-26T15:11:25+00:00monthlyhttps://renegaderowing.com/2013/11/29/rowing-wod-113013-8x2min-w-1min-rest-post-avg-splits/2013-12-10T14:56:11+00:00monthlyhttps://renegaderowing.com/2013/11/27/rest-day-112813-the-gobble-gauntlet-happy-thanksgiving/2013-11-26T14:01:41+00:00monthlyhttps://renegaderowing.com/2013/11/26/rowing-wod-112713-king-of-the-erg-post-the-king-and-fastest-winning-split/2013-11-26T13:37:17+00:00monthlyhttps://renegaderowing.com/2013/11/25/rowing-wod-112613-8x1min-w-1min-rest-post-splits/2013-11-25T16:19:50+00:00monthlyhttps://renegaderowing.com/2013/11/24/rowing-wod-112513-2x15min-w-5min-rest-post-distance/2013-11-26T13:24:55+00:00monthlyhttps://renegaderowing.com/2013/11/23/rest-day-112413-how-do-you-introduce-rowing-to-new-rowers/2013-11-22T17:17:34+00:00monthlyhttps://renegaderowing.com/2013/11/22/rowing-wod-112313-2k-row-1k-row-500m-row-post-times-avg-splits-and-avg-sm/2013-11-30T20:13:28+00:00monthlyhttps://renegaderowing.com/2013/11/21/rowing-wod-112213-partner-wod-4rft-500m-row-shuttle-sprintjump-squats-post-team-name-and-time-to-comments/2013-11-22T01:13:29+00:00monthlyhttps://renegaderowing.com/2013/11/20/rest-day-112113-what-do-you-eat-before-a-workout/2013-11-20T22:08:02+00:00monthlyhttps://renegaderowing.com/mission/renegade-rowing-club/2013-11-20T22:02:21+00:00weekly0.6https://renegaderowing.com/2013/11/19/rowing-wod-112013-5rft-300m-row-15-push-press-post-time-and-splits/2013-11-22T17:44:39+00:00monthlyhttps://renegaderowing.com/2013/11/18/rowing-wod-111913-5x500m-equal-workrest-post-avg-splits/2013-11-21T21:06:46+00:00monthlyhttps://renegaderowing.com/2013/11/16/top-10-reasons-erging-is-better-than-training-outside-in-the-winter-even-when-it-still-sucks/2013-11-16T15:11:50+00:00monthlyhttps://renegaderowing.com/2013/11/17/rowing-wod-111813-double-pyramids-post-distance-rowed/2013-11-15T16:06:08+00:00monthlyhttps://renegaderowing.com/2013/11/15/rowing-wod-111613-5x500m-w-130-rest-post-splits-and-favorite-drag-factor/2013-11-18T16:36:49+00:00monthlyhttps://renegaderowing.com/2013/11/14/rowing-wod-111513-its-all-about-the-5rft-250m-row-10-goblet-squats-post-time/2013-11-14T14:49:43+00:00monthlyhttps://renegaderowing.com/2013/11/13/rest-day-111413-got-skills-row-and-get-some/https://renegaderowing.com/wp-content/uploads/2013/11/img_1405.jpgBC Men and CFB1Coxswains pushing hard right alongside their rowers!https://renegaderowing.com/wp-content/uploads/2013/11/img_1404.jpgBC Men and CFB2Jodie from the 7am class challenging the BC Men's Crew Team!2013-11-15T18:35:44+00:00monthlyhttps://renegaderowing.com/2013/11/12/rowing-wod-111313-row-for-it-3rft-750m-row-15-deadlifts-post-time-and-load/2013-11-14T14:37:39+00:00monthlyhttps://renegaderowing.com/2013/11/11/rowing-wod-111213-1k-6x250m-4x45-on-15-off-post-of-strokes-at-goal-split/2013-11-15T16:15:16+00:00monthlyhttps://renegaderowing.com/2013/11/10/rowing-wod-111113-4x10min-spicy-steady-state-w-1min-rest-post-distance/2013-11-12T14:29:29+00:00monthlyhttps://renegaderowing.com/2013/11/08/rowing-wod-11913-6x2min-on-1min-off-varying-rates-post-splits/2013-11-11T13:53:18+00:00monthlyhttps://renegaderowing.com/2013/11/07/rowing-wod-11813-amrap10-250m-row-2-hspu-post-avg-split-and-total-hspu/2013-11-07T21:38:42+00:00monthlyhttps://renegaderowing.com/2013/11/06/rest-day-11713-announcing-the-renegade-rowing-league-201314/2013-11-07T21:30:09+00:00monthlyhttps://renegaderowing.com/2013/11/05/rowing-wod-11613-2k-row-w-5-lebs-emom-post-time/2013-11-07T01:49:57+00:00monthlyhttps://renegaderowing.com/2013/11/04/rowing-wod-11513-3rds-1min-max-distance-1min-max-air-squats-1min-rest-post-scores/2013-11-06T16:05:07+00:00monthlyhttps://renegaderowing.com/2013/11/03/rowing-wod-11413-amrap20-500m-row-15-push-ups-post-score/2013-11-06T16:05:32+00:00monthlyhttps://renegaderowing.com/2013/11/02/rest-day-11313-congrats-boston-red-sox/https://renegaderowing.com/wp-content/uploads/2013/11/1456499_782214908064_1359861259_n.jpg2013 Boston Red Sox Rolling Rally2013-11-02T16:43:13+00:00monthlyhttps://renegaderowing.com/2013/11/01/rowing-wod-11213-fran-21-15-9-thrusters-pull-ups-post-time/https://renegaderowing.com/wp-content/uploads/2013/11/1380824_10202300397614264_177105979_n.jpgBC Men's Crew RR Shirts HOCRc/o Row2k.com2013-11-01T13:01:05+00:00monthlyhttps://renegaderowing.com/2013/10/31/rowing-wod-11113-peak-power-and-2k-test-post-peak-power-and-2k-timesplit/2013-11-04T15:55:59+00:00monthlyhttps://renegaderowing.com/2013/10/30/rest-day-103113-happy-halloween-2k-prep-and-renegade-rowing-club/https://renegaderowing.com/wp-content/uploads/2013/10/img_1381.jpgCoach Pat and Fish Head2013-10-30T16:55:05+00:00monthlyhttps://renegaderowing.com/2013/10/29/rowing-wod-103013-the-renegade-benchmark-post-time-and-strategy/https://renegaderowing.com/wp-content/uploads/2013/10/img_1379.jpgThe Fish HeadThe Men's Junior Light 8+ Fish Head courtesy of WW Crew - a.k.a. "Cindy" 2013-10-29T14:44:00+00:00monthlyhttps://renegaderowing.com/2013/10/28/rowing-wod-102913-cf-rowing-total-congrats-ww-mens-light-8-post-scores/https://renegaderowing.com/wp-content/uploads/2013/10/img_1375.jpgWW Crew Men's Lt 8+ Head of the Fish ChampionsCongrats to the Wayland Weston Men's Crew Team! The lightweight 8+ won the Head of the Fish on Sunday!2013-10-28T12:04:23+00:00monthlyhttps://renegaderowing.com/2013/10/27/rowing-wod-102813-5k-test-post-results/https://renegaderowing.com/wp-content/uploads/2013/10/photo-3.jpgPat HOCR FinishHome stretch at HOCR!2013-10-25T15:36:47+00:00monthlyhttps://renegaderowing.com/2013/10/26/rest-day-102713-good-luck-at-head-of-the-fish-resist-the-change-drill/2013-10-25T15:02:59+00:00monthlyhttps://renegaderowing.com/2013/10/25/rowing-wod-102613-5x1k-w-300-rest-post-splits-and-sr/https://renegaderowing.com/wp-content/uploads/2013/10/img_1358.jpgFall RowingIt's been a great fall on the lake in Wayland, MA! Good Luck to all crews competing at the Head of the Fish this weekend!2013-10-28T11:53:48+00:00monthlyhttps://renegaderowing.com/2013/10/24/rowing-wod-102513-farm-erg-4rft-1k-row-100m-farmer-carry-post-time-and-splits/2013-10-27T00:22:51+00:00monthlyhttps://renegaderowing.com/2013/10/23/rest-day-102413-how-do-you-get-motivated-share/https://renegaderowing.com/wp-content/uploads/2013/10/img_1370.jpgCoach Pat Single at HOCRApproaching Western Ave. Bridge at HOCR!2013-10-25T21:08:09+00:00monthlyhttps://renegaderowing.com/2013/10/22/rowing-wod-102313-4k-row-w-control-and-burpees-post-time-and-of-burpees/2013-10-22T13:51:33+00:00monthlyhttps://renegaderowing.com/2013/10/21/rowing-wod-102213-10x30-on-30-off-max-pressure-post-splits/https://renegaderowing.com/wp-content/uploads/2013/10/1374245_10104214874953621_716221401_n.jpgCoach Pat Single HOCRRacing the Single at HOCR!2013-10-21T12:37:44+00:00monthlyhttps://renegaderowing.com/2013/10/20/rowing-wod-102113-3x15min-w-4min-rest-post-distances/2013-10-16T15:22:26+00:00monthlyhttps://renegaderowing.com/2013/10/19/rest-day-102013-good-luck-to-all-competitors-at-hocr-checkout-the-possibilities/2013-10-16T15:10:31+00:00monthlyhttps://renegaderowing.com/2013/10/18/rowing-wod-101913-head-of-the-charles-is-here-3k-2-5k-2k-post-avg-splits/2013-10-19T12:32:23+00:00monthlyhttps://renegaderowing.com/2013/10/17/rowing-wod-101813-regatta-gone-mad-post-time/2013-10-16T14:38:46+00:00monthlyhttps://renegaderowing.com/2013/10/16/rest-day-101713-where-do-you-row-in-a-gym-on-the-water-with-a-rowing-club/2013-10-17T12:42:34+00:00monthlyhttps://renegaderowing.com/2013/10/16/renegade-rowing-interview-via-boston-com/2013-10-16T13:21:17+00:00monthlyhttps://renegaderowing.com/2013/10/15/rowing-wod-101613-rr-warmup-sdhp-team-chipper-rr-warmdown-post-scores/2013-10-15T13:25:00+00:00monthlyhttps://renegaderowing.com/2013/10/14/rowing-wod-101513-10x1min-race-pace-w-45sec-rest-post-avg-split/2013-10-14T15:37:47+00:00monthlyhttps://renegaderowing.com/2013/10/13/rowing-wod-101413-shuttle-run-pyramid-30min-cap-post-time-or-levels-completed/2013-10-11T13:08:51+00:00monthlyhttps://renegaderowing.com/2013/10/12/rest-day-101313-go-for-a-run-good-luck-at-nh-championships/2013-10-11T12:56:26+00:00monthlyhttps://renegaderowing.com/2013/10/11/rowing-wod-101213-2x3k-row-w-6min-rest-post-avg-splits/2013-10-11T12:45:19+00:00monthlyhttps://renegaderowing.com/2013/10/10/rowing-wod-101113-6rft-250m-row-15-wall-balls-1min-rest-post-time-and-splits/https://renegaderowing.com/wp-content/uploads/2013/10/img_1010.jpgBC Men Wall BallsBC Men's Crew getting after some Wall Balls earlier this season2013-10-10T10:26:03+00:00monthlyhttps://renegaderowing.com/2013/10/09/rest-day-101013-go-for-a-walk-along-the-charles-if-possible/2013-10-09T14:23:45+00:00monthlyhttps://renegaderowing.com/2013/10/08/rowing-wod-10913-rr-warmup-emom10-7dl50-amrap8-rr-warmdown-post-load-score-and-splits/https://renegaderowing.com/wp-content/uploads/2013/10/img_1322.jpgBC OH Lungehttps://renegaderowing.com/wp-content/uploads/2013/10/img_1318.jpgBC KB SwingDrive through the heels to activate the glutes!https://renegaderowing.com/wp-content/uploads/2013/10/img_1316.jpgBC OH SquatBC Men learning the Overhead Squat! Fight to keep that chest up w/ active shoulders!https://renegaderowing.com/wp-content/uploads/2013/10/img_1312.jpgT DeadliftCoxswains getting after the Deadlift last winter!https://renegaderowing.com/wp-content/uploads/2013/10/img_1310.jpgK Deadlift2013-10-08T10:24:07+00:00monthlyhttps://renegaderowing.com/2013/10/07/rowing-wod-10813-6x2min-on-1min-off-post-avg-splits/2013-10-09T13:59:48+00:00monthlyhttps://renegaderowing.com/2013/10/06/rowing-wod-10713-4x10min-spicy-steady-state-post-distance/2013-10-07T02:46:33+00:00monthlyhttps://renegaderowing.com/2013/10/05/rest-day-10613-good-luck-rowers-at-textile-river-regatta/2013-10-03T10:32:23+00:00monthlyhttps://renegaderowing.com/2013/10/04/rowing-wod-10513-4x4min-w-2min-rest-post-splits/2013-10-07T11:14:29+00:00monthlyhttps://renegaderowing.com/2013/10/03/rowing-wod-10413-row2k-15-bench-press-row1k-10-bench-row500m-5-bench-post-time-and-splits/https://renegaderowing.com/wp-content/uploads/2013/10/img_1036.jpgRR Rumble LaunchRenegade Rowing Team after launching for the Rumble on the River2013-10-07T11:14:57+00:00monthlyhttps://renegaderowing.com/2013/10/02/rest-day-10313-how-do-you-incorporate-rhythmskill-in-everyday-practice/https://renegaderowing.com/wp-content/uploads/2013/10/img_1285.jpgBC Men WU2013-10-01T10:22:58+00:00monthlyhttps://renegaderowing.com/2013/10/01/rowing-wod-10213-6rfd-7-thrusters-me-row-post-total-meters-rowed/2014-06-12T01:33:44+00:00monthlyhttps://renegaderowing.com/2013/09/30/rowing-wod-10113-12-x-40-on-20-off-max-effort-post-avg-split/https://renegaderowing.com/wp-content/uploads/2013/09/img_1288.jpgBC Men SpinningBC Men Spinning at the Canoe Kayak Dock - close to the finish line of the HOCR2014-10-01T19:56:49+00:00monthlyhttps://renegaderowing.com/2013/09/29/rowing-wod-93013-spicy-steady-state-post-distance/2013-10-01T10:03:27+00:00monthlyhttps://renegaderowing.com/2013/09/28/rowing-wod-92913-how-do-you-get-motivated-share/2013-09-27T15:32:32+00:00monthlyhttps://renegaderowing.com/2013/09/27/rowing-wod-92813-28-burpees-and-5k-test-post-scores/2013-10-01T17:12:51+00:00monthlyhttps://renegaderowing.com/2013/09/26/rowing-wod-92713-rr-warmup-emom10-mr-fs40-amrap7-burpeesplanks-rr-warm-down-post-scores/https://renegaderowing.com/wp-content/uploads/2013/09/img_1274.jpgBC Burpee PlankBurpees and Planks!https://renegaderowing.com/wp-content/uploads/2013/09/img_1243.jpgBC Men Front RackWorking the Front Rack with BC Men's Crewhttps://renegaderowing.com/wp-content/uploads/2013/09/img_1216.jpgIMG_12162013-09-26T14:32:11+00:00monthlyhttps://renegaderowing.com/2013/09/25/rest-day-92613-mobilize/2013-09-25T17:51:51+00:00monthlyhttps://renegaderowing.com/2013/09/24/rowing-wod-92513-rr-warm-up-speed-deadlifts-ball-slam-metcon-rr-warm-down-post-load-reps-score-and-splits/https://renegaderowing.com/wp-content/uploads/2013/09/img_1061.jpgDL - BC Men's CrewDeadlifts w/ BC Men's Crew2013-09-24T17:18:47+00:00monthlyhttps://renegaderowing.com/2013/09/23/rowing-wod-92413-6x3min-w-2min-rest-post-splits/https://renegaderowing.com/wp-content/uploads/2013/09/img_1049.jpgRRT13 First Head RaceThe 2013 RRT in one of the Fall's first Head Races on the Charles!2013-09-25T17:38:26+00:00monthlyhttps://renegaderowing.com/2013/09/22/rowing-wod-92313-double-pyramids-post-distance-and-thoughts/https://renegaderowing.com/wp-content/uploads/2013/09/img_1054.jpgRRT 2013The Renegade Rowing Team after their first Race2013-09-24T12:27:20+00:00monthlyhttps://renegaderowing.com/2013/09/21/rest-day-92213-inspire-someone-today/2013-09-22T14:37:02+00:00monthlyhttps://renegaderowing.com/2013/09/20/rowing-wod-92113-rr-warmup-then-iron-bill-inspire-wod-post-score/https://renegaderowing.com/wp-content/uploads/2013/09/1208786_201052843402925_86301141_n.jpgCaptain William Dowlinghttps://renegaderowing.com/wp-content/uploads/2013/09/1173843_195907660584110_1124055243_n.jpg1173843_195907660584110_1124055243_n2013-09-20T15:29:48+00:00monthlyhttps://renegaderowing.com/2013/09/19/rowing-wod-92013-rr-warmup-fs-6x3-barbell-fran-rr-warm-down-post-splits-load-and-time/https://renegaderowing.com/wp-content/uploads/2013/09/img_1038.jpgRR Charles RiverImagine doing this Rowing WOD on the Charles River2013-09-21T18:22:53+00:00monthlyhttps://renegaderowing.com/2013/09/18/rest-day-91913-whos-on-your-team-share-your-thoughts/https://renegaderowing.com/wp-content/uploads/2013/09/imag0561.jpgRRT13 RoR Boat Pichttps://renegaderowing.com/wp-content/uploads/2013/09/imag0558.jpgRRT13 RoR Team picsThe Renegade Rowing Team!2013-09-18T17:26:19+00:00monthlyhttps://renegaderowing.com/2013/09/17/rowing-wod-91813-rr-warmup-deadlift-kbburpee-metcon-rr-warm-down-post-splits-load-and-times/https://renegaderowing.com/wp-content/uploads/2013/09/img_1051.jpgRRT13 Racing at ROR2013-09-17T17:46:41+00:00monthlyhttps://renegaderowing.com/2013/09/16/rowing-wod-91713-5x1k-w-300-rest-post-splits/https://renegaderowing.com/wp-content/uploads/2013/09/img_2469.jpgRRT 2013 RoRRenegade Rowing Team - Racing at the Rumble on the River2013-09-16T21:55:45+00:00monthlyhttps://renegaderowing.com/2013/09/15/rowing-wod-91613-2x12min-w-3min-rest-post-distances/2013-09-16T21:43:03+00:00monthlyhttps://renegaderowing.com/2013/09/14/rest-day-91513-ready-to-rumble/2013-09-11T18:08:55+00:00monthlyhttps://renegaderowing.com/2013/09/13/rowing-wod-91413-row-3k-5k-pace-post-goal-and-avg-split/https://renegaderowing.com/wp-content/uploads/2013/09/img_0955.jpgRR Dark RowRenegade Rowing Team - Rowing in the Darkness!2013-09-11T17:59:09+00:00monthlyhttps://renegaderowing.com/2013/09/12/rowing-wod-91313-1mile-run-5x5-front-squat-12-karen-2k-row-post-times-and-splits/https://renegaderowing.com/wp-content/uploads/2013/09/img_0990.jpgRR BC FS2013-09-11T15:49:14+00:00monthlyhttps://renegaderowing.com/2013/09/11/rest-day-91213-mobilize-and-then-go-for-a-walk-along-a-river-if-possible/https://renegaderowing.com/wp-content/uploads/2013/09/1266757_554596827942735_1528942878_o.jpgRumble on the River 20132013-09-10T14:26:37+00:00monthlyhttps://renegaderowing.com/2013/09/10/rowing-wod-91113-rr-warmup-deadlift-12-helen-rr-warm-down-post-splits-load-and-times/https://renegaderowing.com/wp-content/uploads/2013/09/img_0944.jpgRR-BC Men KB SwingBC Men's Rowing getting after some KB Swings!https://renegaderowing.com/wp-content/uploads/2013/09/img_0934.jpgRR-BC Men Deadlift2013-09-16T21:42:46+00:00monthlyhttps://renegaderowing.com/2013/09/09/rowing-wod-91013-4x2k-w-4min-rest-post-splits/https://renegaderowing.com/wp-content/uploads/2013/09/img_0904.jpgRR RoR PrepOne more week until the Renegade Rowing Team races at the Rumble on the River!2013-09-11T12:47:07+00:00monthlyhttps://renegaderowing.com/2013/09/08/rowing-wod-9913-3x15min-w-4min-rest-post-distances/2013-09-09T13:26:35+00:00monthlyhttps://renegaderowing.com/2013/09/07/rest-day-9813-what-regattas-will-you-go-watch-this-fall/2013-09-06T13:33:32+00:00monthlyhttps://renegaderowing.com/2013/09/06/rowing-wod-9713-4x5min-w-2min-rest-post-avg-splits/https://renegaderowing.com/wp-content/uploads/2013/09/img_0900.jpgRRT Sunset PracticeRenegade Rowing Practice this week!https://renegaderowing.com/wp-content/uploads/2013/09/img_0897.jpgRRT Start of RumbleThe Renegade Rowing Team spinning at the start of the race course2013-09-09T01:10:42+00:00monthlyhttps://renegaderowing.com/2013/09/05/rowing-wod-9613-5rm-front-squat-34-cindy-2k-row-post-load-score-and-split/2013-09-06T12:53:57+00:00monthlyhttps://renegaderowing.com/2013/09/04/rest-day-9513-15min-of-mobility-share-your-focus/https://renegaderowing.com/wp-content/uploads/2013/09/img_0248.jpgIMG_0248BC Men's Crew pushing it out during Cindyhttps://renegaderowing.com/wp-content/uploads/2013/09/img_0253.jpgBC Men's Crew - CindyBC Men's Crew pushing it out during Cindy!2013-09-06T09:49:18+00:00monthlyhttps://renegaderowing.com/2013/09/03/rowing-wod-9413-2k-row-1mile-run-10min-deadlift-amrap7-1mile-run-2k-row-post-score-and-splits/2013-09-05T14:44:23+00:00monthlyhttps://renegaderowing.com/2013/09/02/rowing-wod-9313-4k-3min-rest-2k-post-goal-and-splits/https://renegaderowing.com/wp-content/uploads/2013/09/img_0888.jpgBC Men Warm UpDuring head race season, crews warmup with a 5k row. Then they race back. Epic!2013-09-03T17:09:13+00:00monthlyhttps://renegaderowing.com/2013/09/01/rest-days-9113-%e2%88%92-9213-enjoy-labor-day-weekend/https://renegaderowing.com/wp-content/uploads/2013/09/img_0893.jpgBC Men RunningBC Men's Crew and I doing a Row, Run, WOD, Run, Row! Training as a team raises both intensity and fun!2013-09-01T14:58:36+00:00monthlyhttps://renegaderowing.com/2013/08/30/rowing-wod-83113-5k-test-post-time-avg-split-and-sr/2022-08-17T23:43:31+00:00monthlyhttps://renegaderowing.com/2013/08/29/rowing-wod-83013-800m-row-4rft-4-snatch-8-toes-to-bar-400m-row-post-time/2013-09-02T23:36:55+00:00monthlyhttps://renegaderowing.com/2013/08/28/rest-day-82913-go-eat-some-watermelon/https://renegaderowing.com/wp-content/uploads/2013/08/4917656573_f405be53c8-300x240.jpgWatermelonImage c/o Tony Alter http://www.flickr.com/people/78428166@N00/2013-08-28T10:49:58+00:00monthlyhttps://renegaderowing.com/2013/08/27/rowing-wod-82813-3rft-250m-row-r-e-e-15-kb-swings-5-hspu-post-time-and-splits/2013-08-29T20:43:30+00:00monthlyhttps://renegaderowing.com/2013/08/26/rowing-wod-82713-8x200-on-45-off-post-avg-splits/2013-08-27T19:45:20+00:00monthlyhttps://renegaderowing.com/2013/08/25/rowing-wod-82613-2x12min-w-3min-rest-post-distances/2013-08-27T19:44:19+00:00monthlyhttps://renegaderowing.com/2013/08/24/rest-day-82513-which-distances-do-you-prefer-short-or-long/2013-08-26T10:15:12+00:00monthlyhttps://renegaderowing.com/2013/08/23/rowing-wod-82413-2-x-4k-w-7min-rest-post-time-splits-and-stroke-rate/2013-08-26T10:10:38+00:00monthlyhttps://renegaderowing.com/2013/08/22/rowing-wod-82313-rowing-annie-w-push-ups-post-time/2013-08-24T16:50:41+00:00monthlyhttps://renegaderowing.com/2013/08/21/rest-day-82213-whats-your-favorite-mobility-move-for-rowing-get-loose/https://renegaderowing.com/wp-content/uploads/2013/08/img_0877.jpgRR Moonlight RowThe Renegade Rowing Team drilling by Moonlight!2013-08-22T12:18:55+00:00monthlyhttps://renegaderowing.com/2013/08/20/rowing-wod-82113-2k-row-5rds-10-ohs-10-sit-ups-2k-row-post-time-and-splits/2013-08-22T10:04:37+00:00monthlyhttps://renegaderowing.com/2013/08/19/rowing-wod-82013-3k-2-5k-2k-post-avg-splits/2013-08-21T09:48:34+00:00monthlyhttps://renegaderowing.com/2013/08/18/rowing-wod-81913-hills-3x10min-post-distances/2013-08-20T09:44:58+00:00monthlyhttps://renegaderowing.com/2013/08/17/rest-day-81813-do-you-use-protein-powder-share-your-thoughts/2013-08-19T10:35:25+00:00monthlyhttps://renegaderowing.com/2013/08/16/rowing-wod-81713-2x2k-w-4min-rest-post-splits-during-on/2013-08-19T10:34:59+00:00monthlyhttps://renegaderowing.com/2013/08/15/rowing-wod-81613-amrap10-%e2%88%92-1-hspu-100m-row-post-rounds-reps/https://renegaderowing.com/wp-content/uploads/2013/08/img_0861.jpgRRT All 8Another great week of training is in the books!2013-08-19T10:31:57+00:00monthlyhttps://renegaderowing.com/2013/08/14/rest-day-81513-how-does-sport-specificity-play-into-your-training-share-thoughts/https://renegaderowing.com/wp-content/uploads/2013/08/img_0858.jpgRRT Boat CarryThe Renegade Rowing Team after a sunset row on the Charles River!https://renegaderowing.com/wp-content/uploads/2013/08/1000927_578248588898365_339576319_n.jpggrilled meatWhat's your source of post workout protein?2013-08-14T19:48:14+00:00monthlyhttps://renegaderowing.com/2013/08/13/rowing-wod-81413-3rft-1k-row-15-dl-50-post-time-load-and-avg-splits/2013-08-14T19:06:12+00:00monthlyhttps://renegaderowing.com/2013/08/12/rowing-wod-81313-2x3k-w-6min-rest-post-avg-splits/https://renegaderowing.com/wp-content/uploads/2013/08/img_0847.jpgRR @ CFBRenegade Rowing @ CFB2013-08-14T08:45:52+00:00monthlyhttps://renegaderowing.com/2013/08/11/rowing-wod-81213-snow-drifts-2x17min-w-4min-rest-post-distance/https://renegaderowing.com/wp-content/uploads/2013/08/imag0751.jpg25min AMRAPLarry's Post WOD Chalk Prints from last weeks 25min AMRAP! Nice work Larry!2013-08-13T09:48:34+00:00monthlyhttps://renegaderowing.com/2013/08/11/rest-day-81113-what-is-renegade-rowing-check-it-out/2013-08-12T13:47:23+00:00monthlyhttps://renegaderowing.com/2013/08/09/rowing-wod-81013-cf-rowing-total-post-score/2013-08-11T21:30:22+00:00monthlyhttps://renegaderowing.com/2013/08/08/rowing-wod-8913-6rft-500m-row-20-push-ups-post-time-and-splits/https://renegaderowing.com/wp-content/uploads/2013/08/img_0845.jpgRRT2013 TuesdayRenegade Rowing Practice - Imagine Today's Rowing WOD on the water.2013-08-12T13:53:30+00:00monthlyhttps://renegaderowing.com/2013/08/07/rest-day-8813-what-competition-are-you-training-for-this-fall-share/https://renegaderowing.com/wp-content/uploads/2013/08/img_0843.jpgRRT13 - Quad/8The Renegade Rowing Team is training for the Rumble on the River at CRI in September!2013-08-08T10:00:17+00:00monthlyhttps://renegaderowing.com/2013/08/06/rowing-wod-8713-amrap25min-row-gto-push-ups-post-rounds-reps/2013-08-08T10:01:17+00:00monthlyhttps://renegaderowing.com/2013/08/05/rowing-wod-8613-3x2k-w-5min-rest-post-goal-and-experience/2013-08-02T14:31:31+00:00monthlyhttps://renegaderowing.com/2013/08/04/rowing-wod-8513-the-castle-21min-row-varying-rates-post-distance/2013-08-06T14:05:31+00:00monthlyhttps://renegaderowing.com/2013/08/03/rest-day-8413-good-luck-pan-mass-challenge-riders-shout-out-if-youre-riding/2013-08-02T13:55:52+00:00monthlyhttps://renegaderowing.com/2013/08/02/rowing-wod-8313-500m-test-post-time-avg-split-and-stroke-rating/2013-08-02T13:40:57+00:00monthlyhttps://renegaderowing.com/2013/08/01/rowing-wod-8213-4rft-15-burpees-150m-row-post-time-and-splits/2013-08-01T10:14:28+00:00monthlyhttps://renegaderowing.com/2013/07/31/rest-day-8113-have-you-tried-team-squats-like-in-the-games-share-thoughts/2013-07-31T13:21:57+00:00monthlyhttps://renegaderowing.com/2013/07/30/rowing-wod-73113-2rft-800m-row-60-du-40-kb-snatch-20-box-jump-post-time-and-avg-splits/2013-07-30T13:38:14+00:00monthlyhttps://renegaderowing.com/2013/07/29/rowing-wod-73013-5-x-500m-w-2min-rest/2013-07-29T11:29:32+00:00monthlyhttps://renegaderowing.com/2013/07/27/rest-day-72813-can-you-imagine-a-games-event-on-the-water-share/2013-07-28T01:52:06+00:00monthlyhttps://renegaderowing.com/rr-gear/https://renegaderowing.com/wp-content/uploads/2013/01/img_0277.jpgRenegade Rowing HoodieRR Hoodiehttps://renegaderowing.com/wp-content/uploads/2013/01/img_0276.jpgRenegade Rowing Long Sleeve HenleyRR Long Sleeve Henleyhttps://renegaderowing.com/wp-content/uploads/2013/01/img_0275.jpgRenegade Rowing T-ShirtRenegade Rowing T-Shirthttps://renegaderowing.com/wp-content/uploads/2013/01/btn_cart_sm.gifbtn_cart_SMhttps://renegaderowing.com/wp-content/uploads/2013/01/btn_cart_lg.gifbtn_cart_LG2013-07-27T23:59:46+00:00weekly0.6https://renegaderowing.com/programs/https://renegaderowing.com/wp-content/uploads/2012/10/img_0048.jpgRRLeagueAre you ready to compete? CrossFit Rowing Course June 8-9 in Bostonhttps://renegaderowing.com/wp-content/uploads/2012/10/img_0038.jpgRenegade Rowing Club2013-07-26T17:51:55+00:00weekly0.6https://renegaderowing.com/2013/07/28/rowing-wod-72913-10k-row-for-form-post-time-and-focus/2013-07-30T13:18:18+00:00monthlyhttps://renegaderowing.com/2013/07/26/rowing-wod-72713-10-x-100-on-45-off-post-avg-and-fastest-split/https://renegaderowing.com/wp-content/uploads/2013/07/img_0815.jpgRRT OarsThe Renegade Rowing Team kicking off a great first week on the water!2013-07-26T11:34:02+00:00monthlyhttps://renegaderowing.com/2013/07/25/rowing-wod-72613-7-x-1min-row-w-2min-rest-heavy-cj-post-splits-and-loads/2013-07-28T00:52:47+00:00monthlyhttps://renegaderowing.com/2013/07/24/rest-day-72513-what-split-would-you-hold-for-21097m-share/2013-07-25T13:29:43+00:00monthlyhttps://renegaderowing.com/2013/07/23/rowing-wod-72413-amrap9-%e2%88%92-250m-row-6-shoulder-to-oh-post-score/2013-07-23T14:36:58+00:00monthlyhttps://renegaderowing.com/2013/07/22/rowing-wod-72313-max-pressure-15-x-20-on-40-off-post-fastest-slowest-avg-splits/2013-07-22T13:48:02+00:00monthlyhttps://renegaderowing.com/2013/07/21/rowing-wod-72213-4x10min-w-1min-rest-post-distances/2013-07-23T13:59:36+00:00monthlyhttps://renegaderowing.com/2013/07/20/rest-day-72113-what-are-you-doing-in-this-heat-are-you-hydrated/2013-07-19T12:45:25+00:00monthlyhttps://renegaderowing.com/2013/07/19/rowing-wod-72013-4-x-3min-w-2min-rest-post-goals-and-splits/2013-07-22T13:24:56+00:00monthlyhttps://renegaderowing.com/2013/07/18/rowing-wod-71913-7rfd-30-row-30-rest-w-3-fs-post-distances/2013-07-22T13:50:07+00:00monthlyhttps://renegaderowing.com/2013/07/17/rest-day-71813-are-you-a-firsthand-athlete/2013-07-17T15:10:23+00:00monthlyhttps://renegaderowing.com/2013/07/16/rowing-wod-71713-5rounds-of-amrap5-w-3min-rest-post-score-bestworst-split/2013-07-16T10:50:23+00:00monthlyhttps://renegaderowing.com/2013/07/15/rowing-wod-71613-max-pressure-2x1k-3x500m-post-avg-splits/2013-07-15T12:52:22+00:00monthlyhttps://renegaderowing.com/2013/07/14/rowing-wod-71513-3-x-15min-w-4min-rest-post-distances/2013-07-15T14:25:37+00:00monthlyhttps://renegaderowing.com/2013/07/13/rest-day-71413-whats-your-favorite-summer-vegetable-share-your-recipes/2013-07-12T14:07:31+00:00monthlyhttps://renegaderowing.com/2013/07/12/rowing-wod-71313-8-x-250m-w-1min-rest-post-splits/2013-07-12T13:56:29+00:00monthlyhttps://renegaderowing.com/2013/07/11/rowing-wod-71213-row-downhill-10-hspu-1k-row-post-time-and-splits/2013-07-11T12:38:15+00:00monthlyhttps://renegaderowing.com/2013/07/10/rest-day-71113-how-do-you-set-and-attack-a-goal-share/2013-07-31T14:40:51+00:00monthlyhttps://renegaderowing.com/2013/07/09/rowing-wod-71013-3rft-750m-row-15-dl40-post-time-load-and-avg-splits/2013-07-09T14:00:11+00:00monthlyhttps://renegaderowing.com/2013/07/08/rowing-wod-7913-2k-1k-500m-post-times-splits-and-stroke-ratings/2013-07-09T21:24:02+00:00monthlyhttps://renegaderowing.com/2013/07/07/rowing-wod-7813-hills-3x10min-w-4min-rest-post-distances/2013-07-03T18:51:31+00:00monthlyhttps://renegaderowing.com/2013/07/06/rest-day-7713-15min-of-skill-work-post-your-skills/2013-07-03T17:39:30+00:00monthlyhttps://renegaderowing.com/2013/07/05/rowing-wod-7613-500m-test-post-time-and-stroke-rate/2013-07-08T12:23:32+00:00monthlyhttps://renegaderowing.com/2013/07/04/rowing-wod-7513-ammap20-w-3-burpees-emom-post-distance/2013-07-08T14:31:54+00:00monthlyhttps://renegaderowing.com/2013/07/03/rest-day-7413-happy-4th-of-july-share-it-with-friends-and-family/https://renegaderowing.com/wp-content/uploads/2013/07/photo-19.jpg4th of July 2012 Esplanade BostonFun on the Esplanade last year!2013-07-03T14:34:28+00:00monthlyhttps://renegaderowing.com/2013/07/02/rowing-wod-7313-tailpipe-3rft-250m-row-static-hold-post-partner-and-time/https://renegaderowing.com/wp-content/uploads/2013/07/img_0782.jpgTailpipeRenegade Rowing Workout2013-07-03T12:43:47+00:00monthlyhttps://renegaderowing.com/2013/07/01/rowing-wod-7213-5-x-500m-w-2min-rest-post-splits/2013-07-03T12:44:05+00:00monthlyhttps://renegaderowing.com/2013/06/29/rest-day-63013-what-did-you-learn-in-june-handstand-challenge/2013-06-28T12:18:30+00:00monthlyhttps://renegaderowing.com/2013/06/30/rowing-wod-7113-2-x-15min-power-and-ratio-post-distances/2013-07-01T13:57:46+00:00monthlyhttps://renegaderowing.com/2013/06/28/rowing-wod-62913-1k-test-post-time-avg-split-avg-stroke-rate/https://renegaderowing.com/wp-content/uploads/2013/06/img_0756.jpgCFRowing Trainer Course Drills2013-07-01T12:54:30+00:00monthlyhttps://renegaderowing.com/2013/06/27/rowing-wod-62813-4rft-200m-row-20-air-squats-post-time-and-1k-goal/2013-06-29T16:26:00+00:00monthlyhttps://renegaderowing.com/2013/06/26/rest-day-62713-get-outside-go-for-a-45min-walk/2013-06-26T13:17:20+00:00monthlyhttps://renegaderowing.com/2013/06/25/rowing-wod-62613-death-by-rowing-push-ups-2-cal-2-pu-post-timeround/2013-06-26T13:28:38+00:00monthlyhttps://renegaderowing.com/2013/06/24/rowing-wod-62513-10-x-30-on-30-off-post-avg-splits-and-stroke-ratings/2013-06-25T12:34:43+00:00monthlyhttps://renegaderowing.com/2013/06/23/rowing-wod-62413-2-x-12min-w-3min-rest-post-distance/2013-06-25T09:52:39+00:00monthlyhttps://renegaderowing.com/2013/06/22/rest-day-62313-what-does-it-mean-to-compete-share-your-thoughts/2013-06-21T13:36:47+00:00monthlyhttps://renegaderowing.com/2013/06/21/rowing-wod-62213-3-x-4min-w-2min-rest-post-avg-splits/2013-06-21T12:15:48+00:00monthlyhttps://renegaderowing.com/2013/06/20/rowing-wod-62113-the-skill-of-rowing-500m-row-20-double-unders-post-time-and-avg-splits/2013-06-21T14:37:52+00:00monthlyhttps://renegaderowing.com/2013/06/19/rest-day-62013-rrt-tryouts-and-nutrition-timing/2013-06-19T16:49:27+00:00monthlyhttps://renegaderowing.com/2013/06/18/rowing-wod-61913-5rft-250m-row-20-burpees-post-time-and-splits/2013-06-20T13:00:51+00:00monthlyhttps://renegaderowing.com/2013/06/17/rowing-wod-61813-max-pressure-12-x-20-on-40-off-post-fastest-and-slowest/2013-06-20T15:07:14+00:00monthlyhttps://renegaderowing.com/2013/06/16/rowing-wod-61713-4x8min-tech-row-3x10-strokes-post-focus-and-distance/2013-06-14T14:13:02+00:00monthlyhttps://renegaderowing.com/2013/06/15/rest-day-61613-happy-fathers-day/https://renegaderowing.com/wp-content/uploads/2013/06/268337_10151003936344751_2018436850_n.jpgPMC DadLong time PMC rider!2013-06-14T14:02:47+00:00monthlyhttps://renegaderowing.com/2013/06/14/rowing-wod-61513-1500m-row-post-time-and-avg-split/2013-06-17T13:51:27+00:00monthlyhttps://renegaderowing.com/2013/06/13/rowing-wod-61413-cfrowing-wod-1000m-row-10-thrusters-10-pull-ups-10-push-ups-post-time/2016-04-19T16:33:20+00:00monthlyhttps://renegaderowing.com/2013/06/12/rest-day-61313-do-you-have-what-it-takes-to-race/2013-06-12T14:56:04+00:00monthlyhttps://renegaderowing.com/2013/06/11/rowing-wod-61213-3rft-500m-row-10-shoulder-to-oh-15-hollow-rocks-20-ball-slams-post-time-and-splits/https://renegaderowing.com/wp-content/uploads/2013/06/img_0759.jpgNeal CrossFit BostonThe Man that makes Renegade Rowing Possible! Here's to you Neal!2013-06-11T17:30:34+00:00monthlyhttps://renegaderowing.com/2013/06/10/rowing-wod-61113-8-x-250m-w-1min-rest-post-avg-splits/https://renegaderowing.com/wp-content/uploads/2013/06/img_0754.jpgCFRowing WODCFRowers Getting After it!2013-06-12T14:39:03+00:00monthlyhttps://renegaderowing.com/2013/06/09/rowing-wod-61013-10k-row-for-form-post-time-and-fixes/https://renegaderowing.com/wp-content/uploads/2013/06/img_0758.jpgFun CFRowing Trainer CourseFunny Pic at the CFRowing Trainer Course last weekend!https://renegaderowing.com/wp-content/uploads/2013/06/img_0757.jpgCFRowing Trainer Course FunFun Saturday Morning! Thanks All!2013-06-11T20:30:56+00:00monthlyhttps://renegaderowing.com/2013/06/08/rest-day-6913-go-row-on-the-water-share-your-experience/https://renegaderowing.com/wp-content/uploads/2013/06/img_0753.jpgCFRowing Trainer Course2013-06-08T23:32:29+00:00monthlyhttps://renegaderowing.com/2013/06/06/rowing-wod-6713-3rft-1k-row-20-air-squats-30-sit-ups-post-time-and-splits/2013-06-08T23:24:43+00:00monthlyhttps://renegaderowing.com/2013/06/07/rowing-wod-6813-1k-race-pace-10-x-100-on-100-off-post-splits/2013-06-06T13:02:05+00:00monthlyhttps://renegaderowing.com/2013/06/05/rest-day-6613-what-are-you-looking-forward-to-this-weekend/https://renegaderowing.com/wp-content/uploads/2013/06/photo-18.jpgFirst RowMore pics from Rowing/Running/Wod/Running/Rowing coming soon!2013-06-05T13:10:14+00:00monthlyhttps://renegaderowing.com/2013/06/04/rowing-wod-6513-tabata-yeah-row-kb-swing-sit-up-db-snatch-post-total-score-and-weight-used/https://renegaderowing.com/wp-content/uploads/2013/06/photo-14.jpgtabata rowhttps://renegaderowing.com/wp-content/uploads/2013/06/photo-15.jpgtabata kb swinghttps://renegaderowing.com/wp-content/uploads/2013/06/photo-16.jpgtabata sit uphttps://renegaderowing.com/wp-content/uploads/2013/06/photo-17.jpgtabata db snatch2013-06-05T13:56:28+00:00monthlyhttps://renegaderowing.com/2013/06/03/rowing-wod-6413-6-x-650m-w-200-rest-post-avg-splits/2013-06-04T15:02:11+00:00monthlyhttps://renegaderowing.com/2013/06/02/rowing-wod-6313-swing-row-post-avg-splits-and-focus/2013-06-04T15:01:42+00:00monthlyhttps://renegaderowing.com/2013/06/01/rest-day-6213-what-does-your-summer-diet-look-like-share/2013-06-03T12:40:28+00:00monthlyhttps://renegaderowing.com/2013/05/30/rowing-wod-53113-5rft-2min-row-20-sit-ups-10-box-jumps-post-time/https://renegaderowing.com/wp-content/uploads/2013/05/img_06711.jpgBeach LaunchingBeach Launching at States.2013-05-30T15:15:47+00:00monthlyhttps://renegaderowing.com/2013/05/31/rowing-wod-6113-4-x-3min-w-2min-rest-post-splits/2013-06-03T12:39:44+00:00monthlyhttps://renegaderowing.com/2013/05/29/rest-day-53013-how-much-sleep-do-you-get-share/2013-05-29T13:51:03+00:00monthlyhttps://renegaderowing.com/2013/05/28/rowing-wod-52913-farm-erg-4rft-1k-row-100m-farmer-carry-post-time/2013-05-29T01:21:30+00:00monthlyhttps://renegaderowing.com/2013/05/27/rowing-wod-52813-5-x-500m-w-2min-rest-post-splits/2013-05-29T13:40:53+00:00monthlyhttps://renegaderowing.com/2013/05/26/rowing-wod-52713-memorial-day-murph-post-time-and-experience/https://renegaderowing.com/wp-content/uploads/2013/05/memorialdaymurph001013.jpgmemorialdaymurph001013In memory of Navy Lieutenant Michael P. Murphy, age 29, of Patchogue, N.Y., who was killed in Afghanistan on June 28th 2005. - ℅ mdmfunraiser.com2013-05-28T11:10:18+00:00monthlyhttps://renegaderowing.com/2013/05/25/rest-day-52613-what-are-you-training-for-this-summer/2013-05-23T14:32:13+00:00monthlyhttps://renegaderowing.com/2013/05/24/rowing-wod-52513-1k-row-post-time-avg-split-avg-stroke-rate-avg-watts/2013-05-25T17:11:06+00:00monthlyhttps://renegaderowing.com/2013/05/23/rowing-wod-52413-4rft-10-tuck-jumps-200m-run-300m-row-post-time/2013-05-24T17:16:55+00:00monthlyhttps://renegaderowing.com/2013/05/22/rest-day-52313-check-your-technique-use-the-force-curve-share-thoughts/https://renegaderowing.com/wp-content/uploads/2013/05/forcecurve-1.gifforcecurve℅ Concept2.com - Come learn al about the force curve June 8-9 at CrossFit Boston!2013-05-21T15:25:03+00:00monthlyhttps://renegaderowing.com/2013/05/21/rowing-wod-52213-rowing-annie-post-time/2013-05-21T14:00:52+00:00monthlyhttps://renegaderowing.com/2013/05/20/rowing-wod-52113-max-pressure-1-5k-1k-500m-250m-post-splits/https://renegaderowing.com/wp-content/uploads/2013/05/img_0683.jpgWWC Youth Nationals Boundhttps://renegaderowing.com/wp-content/uploads/2013/05/img_0671.jpgW-W Men's lt 8+WW Raced twice at the Textile in Early October2013-05-23T13:11:19+00:00monthlyhttps://renegaderowing.com/2013/05/19/rowing-wod-52013-hills-3x10min-w-4min-rest-post-distance-for-each-piece/https://renegaderowing.com/wp-content/uploads/2013/05/img_0627.jpgLowell InviteRacing in Lowell! - Get on the water yourself at the CrossFit Rowing Course!2013-05-14T15:12:44+00:00monthlyhttps://renegaderowing.com/2013/05/18/rest-day-51913-enjoy-regionals/https://renegaderowing.com/wp-content/uploads/2013/05/img_0601.jpgRR RecoveringCongrats to the WW Men for a solid weekend of racing. The Men's Jr 4+ took 2nd at the Textile River Regatta.2013-05-14T14:58:13+00:00monthlyhttps://renegaderowing.com/2013/05/17/rowing-wod-51813-5k-test-post-time-avg-split-avg-stroke-rate/https://renegaderowing.com/wp-content/uploads/2013/05/img_0599.jpgErg TestingWhere do you test? Why?2013-05-14T14:09:26+00:00monthlyhttps://renegaderowing.com/2013/05/16/rowing-wod-51713-5rft-100m-row-8-wb-6-ctb-4-pistols-2-kb-snatch-post-time/2013-05-23T13:11:35+00:00monthlyhttps://renegaderowing.com/2013/05/15/rest-day-51613-what-will-you-be-looking-for-at-regionals-share/https://renegaderowing.com/wp-content/uploads/2013/05/img_0567.jpgRR WarmupRowing Together at CFB - Have you tried a focused warmup with your gym?2013-05-14T13:05:01+00:00monthlyhttps://renegaderowing.com/2013/05/14/rowing-wod-51513-jackie-1k-row-50-thrusters-20-pull-ups-post-time/2013-05-14T12:50:14+00:00monthlyhttps://renegaderowing.com/2013/05/13/rowing-wod-51413-max-pressure-2x1k-2x500m-2x250m-post-splits/https://renegaderowing.com/wp-content/uploads/2013/05/img_0635.jpgW-W Menhttps://renegaderowing.com/wp-content/uploads/2013/05/img_0566.jpgRR HangWhen should you break the elbow? Learn more about the stroke with Renegade Rowing!2013-05-13T12:47:18+00:00monthlyhttps://renegaderowing.com/2013/05/12/rowing-wod-51313-5-x-5min-w-3min-rest-and-handstands-post-avg-splits-and-longest-handstand/2013-05-08T13:29:28+00:00monthlyhttps://renegaderowing.com/2013/05/11/rest-day-51213-happy-mothers-day-go-for-a-row-with-your-mom/2013-05-08T12:45:00+00:00monthlyhttps://renegaderowing.com/2013/05/10/rowing-wod-51113-row-2k-post-time-avg-split-and-stroke-rating/2013-05-13T12:15:10+00:00monthlyhttps://renegaderowing.com/2013/05/09/rowing-wod-51013-7rfd-30-row-30-rest-w-3-oh-squats-post-distances/2013-05-10T14:39:42+00:00monthlyhttps://renegaderowing.com/2013/05/08/rest-day-5913-whats-your-game-plan-for-jackie-share/2013-05-08T11:25:53+00:00monthlyhttps://renegaderowing.com/2013/05/07/rowing-wod-5813-200m-run-5rds-100-on-100-off-w-5-dl-200m-run-post-time-and-splits/2013-05-13T12:16:00+00:00monthlyhttps://renegaderowing.com/2013/05/06/rowing-wod-5713-15-x-20-on-40-off-post-fastest-and-slowest-splits/2013-05-10T01:03:30+00:00monthlyhttps://renegaderowing.com/2013/05/05/rest-day-5513-what-are-your-favorite-sides-share/https://renegaderowing.com/wp-content/uploads/2013/05/photo-5-300x224.jpgkale2013-05-05T04:10:00+00:00monthlyhttps://renegaderowing.com/2013/05/05/rowing-wod-5613-spicy-steady-state-2x15min-w-4min-rest-post-total-meters/2013-05-07T12:33:06+00:00monthlyhttps://renegaderowing.com/2013/05/03/rowing-wod-5413-2-x-5min-w-3min-rest-me-race-pace-post-splits-and-2k-goal/2013-05-01T15:17:03+00:00monthlyhttps://renegaderowing.com/2013/05/02/rowing-wod-5313-regatta-gone-mad-50-deadlifts-2k-row-25-power-cleans-2k-row-50-push-ups-post-time/https://renegaderowing.com/wp-content/uploads/2013/05/img_0556.jpgRegatta SeasonBig Regattas coming up this month! How many times will you race this weekend?2013-05-06T12:23:20+00:00monthlyhttps://renegaderowing.com/2013/05/01/rest-day-5213-whats-your-favorite-grip-share/https://renegaderowing.com/wp-content/uploads/2013/05/green.jpggreenhttps://renegaderowing.com/wp-content/uploads/2013/05/veneer.jpgveneerhttps://renegaderowing.com/wp-content/uploads/2013/05/azureblue.jpgazurebluehttps://renegaderowing.com/wp-content/uploads/2013/05/oarhandleswood.jpgoarhandleswood℅ concept2.comhttps://renegaderowing.com/wp-content/uploads/2013/05/images.jpegdog handle℅ row2k.com2013-05-01T13:45:07+00:00monthlyhttps://renegaderowing.com/2013/04/30/rowing-wod-5113-4rfd-2min-row-200m-run-20-du-post-meters-rowed/2013-04-30T12:30:20+00:00monthlyhttps://renegaderowing.com/2013/04/29/rowing-wod-43013-4-x-3min-w-130-rest-post-avg-splits/https://renegaderowing.com/wp-content/uploads/2013/04/img_0550.jpgRace Day LaunchAre you ready for Race Day? Get what you need at the CrossFit Rowing Course June 8-9 in Boston!2013-04-29T13:18:05+00:00monthlyhttps://renegaderowing.com/2013/04/28/rowing-wod-42913-2-x-15min-power-and-ratio-post-distances/2013-04-25T13:32:54+00:00monthlyhttps://renegaderowing.com/2013/04/27/rest-day-42813-go-see-a-regatta-share-your-experience/https://renegaderowing.com/wp-content/uploads/2013/04/img_0537.jpgReady to RaceAre you Ready to Race? CrossFit Rowing Trainer Course June 8-9 Boston!https://renegaderowing.com/wp-content/uploads/2013/04/img_0539.jpgDockingGood Luck to Wayland-Weston Crew as they start their fall season!2013-04-25T13:22:38+00:00monthlyhttps://renegaderowing.com/2013/04/25/rowing-wod-42613-emom10-%e2%88%92-10-calories-max-kb-swings-post-total-swings/2013-04-29T13:03:14+00:00monthlyhttps://renegaderowing.com/2013/04/26/rowing-wod-42713-8-x-500m-w-2min-rest-post-splits-and-focus/2013-04-25T13:07:10+00:00monthlyhttps://renegaderowing.com/2013/04/24/rest-day-42513-where-will-you-be-june-8-9-register-for-the-crossfit-rowing-course-in-boston/2013-04-24T13:42:25+00:00monthlyhttps://renegaderowing.com/2013/04/23/rowing-wod-42413-amrap8-%e2%88%92-750m-row-15-plate-burpees-post-score/https://renegaderowing.com/wp-content/uploads/2013/04/img_0536.jpgSunset CloudsSunset through the Clouds! Row on the water at the CrossFit Rowing Course June 8-9 in Boston!https://renegaderowing.com/wp-content/uploads/2013/04/img_0533.jpgIMG_05332013-04-29T13:02:39+00:00monthlyhttps://renegaderowing.com/2013/04/22/rowing-wod-42313-6-x-750m-w-2min-rest-post-splits/2013-04-24T13:16:57+00:00monthlyhttps://renegaderowing.com/2013/04/21/rowing-wod-42213-earth-worm-2x14min-varying-rates-post-distance/https://renegaderowing.com/wp-content/uploads/2013/04/img_2160.jpgBC BasinBC Men's Rowing in the Basinhttps://renegaderowing.com/wp-content/uploads/2013/04/img_0491.jpgWater DogImagine doing this Rowing WOD on the water! The Renegade Rowing Team has begun at CRI!2013-04-23T12:14:10+00:00monthlyhttps://renegaderowing.com/2013/04/20/rest-day-42113-where-should-we-gather-during-the-stroke-share/2013-04-16T14:31:55+00:00monthlyhttps://renegaderowing.com/2013/04/19/rowing-wod-42013-max-pressure-2x1-25k-2x700m-2x300m-post-avg-splits/2013-04-22T12:28:10+00:00monthlyhttps://renegaderowing.com/2013/04/17/rest-day-41813-where-does-the-stroke-end-share/2013-04-18T01:48:50+00:00monthlyhttps://renegaderowing.com/2013/04/18/rowing-wod-41913-7rfd-1min-on-1min-off-w-1-bear-complex-post-total-distance/2013-04-22T12:25:33+00:00monthlyhttps://renegaderowing.com/2013/04/16/rowing-wod-41713-2rft-1k-row-60-double-unders-40-kb-snatches-20-box-jumps-post-time-and-splits/https://renegaderowing.com/wp-content/uploads/2013/04/img_0505.jpgKB Snatch BottomLoad the hips!https://renegaderowing.com/wp-content/uploads/2013/04/img_0508.jpgKB Snatch TopActive Shoulder at the Top!2013-04-18T01:53:00+00:00monthlyhttps://renegaderowing.com/2013/04/15/rowing-wod-41613-4-x-1k-w-400-rest-post-fastest-and-slowest-times/2013-04-17T03:56:36+00:00monthlyhttps://renegaderowing.com/2013/04/14/rowing-wod-41513-the-castle-21min-of-work-with-ratio-shifts-post-distance/2013-04-09T14:06:48+00:00monthlyhttps://renegaderowing.com/2013/04/13/rest-day-41413-share-your-gym-or-boathouse-pet/https://renegaderowing.com/wp-content/uploads/2013/04/img_0477.jpgBoathouse Dog EmmaThis is Emma, the boathouse dog at Wayland-Weston Crew!2013-04-09T13:55:11+00:00monthlyhttps://renegaderowing.com/2013/04/12/rowing-wod-41313-2-5k-2k-1-5k-post-avg-splits/2013-04-09T13:47:24+00:00monthlyhttps://renegaderowing.com/2013/04/11/rowing-wod-41213-amrap12-%e2%88%92-250m-row-10-dl-10-hr-push-ups-post-score-and-avg-splits/2013-04-14T18:43:12+00:00monthlyhttps://renegaderowing.com/2013/04/10/rest-day-41113-blade-work-when-is-the-blade-featheredsquared-share-your-thoughts-and-preferences/https://renegaderowing.com/wp-content/uploads/2013/04/img_0478.jpgBladeworkThoughts on Bladework? Come learn all about it on the Renegade Rowing Team!2013-04-14T18:39:05+00:00monthlyhttps://renegaderowing.com/2013/04/09/rowing-wod-41013-hamilton-3-rft-1k-row-50-push-ups-1k-run-50-pull-ups-post-time/2013-04-09T12:16:36+00:00monthlyhttps://renegaderowing.com/2013/04/08/rowing-wod-4913-15-x-20-on-40-off-post-fastest-and-slowest-splits/2013-04-10T19:48:32+00:00monthlyhttps://renegaderowing.com/2013/04/07/rowing-wod-4813/2013-04-04T14:12:07+00:00monthlyhttps://renegaderowing.com/2013/04/06/rest-day-4713-sitting-on-the-ergboat-what-is-port-and-what-is-starboard-what-direction-is-the-boat-going/2013-04-04T13:57:41+00:00monthlyhttps://renegaderowing.com/2013/04/05/rowing-wod-4613-3k-6min-rest-2-5k-5min-rest-2k-post-avg-split-for-each/2013-04-04T13:45:56+00:00monthlyhttps://renegaderowing.com/2013/04/04/rowing-wod-4513-for-time-500m-row-3rounds-7-thrusters-7-ctb-pull-ups-500m-row-post-time/2013-04-06T20:58:29+00:00monthlyhttps://renegaderowing.com/2013/04/03/rest-day-4413-whos-your-favorite-crossfit-athlete-share/2013-04-02T13:48:41+00:00monthlyhttps://renegaderowing.com/2013/04/02/rowing-wod-4313-2rft-1k-row-50-push-ups-1k-run-50-pull-ups-post-time-and-avg-splits/https://renegaderowing.com/wp-content/uploads/2013/04/hero_adamhamilton_400.jpgHero_AdamHamilton_400℅ CrossFit.com2013-04-04T12:39:06+00:00monthlyhttps://renegaderowing.com/2013/04/01/rowing-wod-4213-6-x-2min-on-1min-off-post-avg-splits/2013-04-01T12:58:11+00:00monthlyhttps://renegaderowing.com/2013/03/31/rowing-wod-4113-row-individual-marathon-42195m-post-time-and-experience/2013-04-01T14:05:54+00:00monthlyhttps://renegaderowing.com/2013/03/30/rest-day-33113-happy-easter-share-if-you-do-anything-fun-mobility-active-recovery/2013-04-01T23:40:03+00:00monthlyhttps://renegaderowing.com/2013/03/29/rowing-wod-33013-row-2k-post-time-average-split-and-stroke-rating/2013-04-01T12:43:52+00:00monthlyhttps://renegaderowing.com/2013/03/28/rowing-wod-32913-ft-250m-10-cleans-250m-10-jerks-250m-10-t2b-250m-12-cj-12-t2b-post-time-and-splits/https://renegaderowing.com/wp-content/uploads/2013/03/img_04071.jpgBoathouse SetupWouldn't it be cool to have a space to lift and erg in your boathouse?2013-03-30T02:23:46+00:00monthlyhttps://renegaderowing.com/2013/03/27/rest-day-32813-will-you-be-at-the-crossfit-rowing-course-june-8-9-in-boston-share/2013-03-31T23:29:27+00:00monthlyhttps://renegaderowing.com/2013/03/26/rowing-wod-32713-1k-row-50-push-ups-1k-run-50-pull-ups-post-time/https://renegaderowing.com/wp-content/uploads/2013/03/img_0405.jpgCFB HamiltonMembers at CrossFit Boston attacking Hamilton. Come checkout CrossFit Boston June 8-9 at the CrossFit Rowing Course with Shane Farmer!2013-03-28T12:54:08+00:00monthlyhttps://renegaderowing.com/2013/03/25/rowing-wod-32613-8-x-250m-w-1min-rest-post-avg-splits/https://renegaderowing.com/wp-content/uploads/2013/03/img_0391.jpgSnow RowRemember when it was cold out?2013-03-27T14:23:37+00:00monthlyhttps://renegaderowing.com/2013/03/24/rowing-wod-32513-double-pyramids-for-rhythm-and-ratio-post-distance/2013-03-27T14:15:04+00:00monthlyhttps://renegaderowing.com/2013/03/23/rest-day-32413-how-does-your-gym-setup-the-ergs-during-a-rowing-wod-share-thoughts/https://renegaderowing.com/wp-content/uploads/2013/03/img_0388.jpgCFB Ergs2013-03-21T13:57:47+00:00monthlyhttps://renegaderowing.com/2013/03/22/rowing-wod-32313-10x100-on-45-off-post-splits-and-distances/2013-03-24T01:29:39+00:00monthlyhttps://renegaderowing.com/2013/03/21/rowing-wod-32213-4rft-10-pu-15-as-20-du-250m-row-post-time-and-splits/https://renegaderowing.com/wp-content/uploads/2013/03/img_0368.jpgRowing in the Basin2013-03-22T21:49:57+00:00monthlyhttps://renegaderowing.com/2013/03/20/rest-day-32113-do-you-know-the-difference-between-sweeping-and-sculling/2013-03-20T18:46:13+00:00monthlyhttps://renegaderowing.com/2013/03/19/rowing-wod-32013-3rft-500m-row-10-hspu-15-kb-swings-post-time/2013-03-20T18:45:02+00:00monthlyhttps://renegaderowing.com/2013/03/18/rowing-wod-31913-6-x-650m-w-145-rest-post-avg-splits/2013-03-19T19:37:03+00:00monthlyhttps://renegaderowing.com/2013/03/17/rowing-wod-31813-4x10min-w-1min-rest-post-avg-splits/https://renegaderowing.com/wp-content/uploads/2013/03/img_0365.jpgTank RowingPre-Season Tank Session2013-03-16T18:12:22+00:00monthlyhttps://renegaderowing.com/2013/03/16/rest-day-31713-crossfit-rowing-course-in-boston-sign-up-and-save-the-date-june-8-9/https://renegaderowing.com/wp-content/uploads/2013/03/img_03671.jpgRowing in Boston!2013-03-16T17:56:10+00:00monthlyhttps://renegaderowing.com/2013/03/15/rowing-wod-31613-4-x-3min-w-130-rest-post-avg-splits/2013-03-18T13:08:22+00:00monthlyhttps://renegaderowing.com/2013/03/14/rowing-wod-31513-3rft-300m-row-5-deadlifts-10-box-jumps-post-time-and-goal-for-13-2/https://renegaderowing.com/wp-content/uploads/2013/03/img_0367.jpgRowing in BostonAs soon as the ice melts!2013-03-16T02:26:29+00:00monthlyhttps://renegaderowing.com/2013/03/13/rest-day-31413-find-a-local-rowing-club-join-a-learn-to-row-program/2013-03-12T19:17:55+00:00monthlyhttps://renegaderowing.com/2013/03/12/rowing-wod-31313-1k-50-du-30-wb-post-time-and-average-splits/2013-03-12T18:59:45+00:00monthlyhttps://renegaderowing.com/2013/03/11/rowing-wod-31213-5x800m-w-2min-rest-post-splits/2013-03-11T19:34:32+00:00monthlyhttps://renegaderowing.com/2013/03/10/rowing-wod-31113-snow-drifts-2x17min-w-4min-rest-post-distance/2013-03-12T13:38:40+00:00monthlyhttps://renegaderowing.com/2013/03/09/rest-day-31013-mobilize-and-make-some-pulled-pork-share-thoughts-on-first-open-wod/https://renegaderowing.com/wp-content/uploads/2013/03/photo-1-1.jpgPulled Porkmmm … Pork!2013-03-06T15:59:56+00:00monthlyhttps://renegaderowing.com/2013/03/08/rowing-wod-3913-2-x-5min-w-3min-rest-post-2k-goal-and-avg-splits-for-each/2013-03-11T19:21:59+00:00monthlyhttps://renegaderowing.comdaily1.02022-08-17T23:43:31+00:00