Category Archives: Rowing

Row and Squat Clean-to-Overhead: Two Great Exercises that Go Great Together

The brutal part of this WoD is that the motion and muscles required to do a good squat clean (drive with the legs, then pull with the arms) is replicated in the rowing part of the WoD. So after you finish hammering out ~2:00 minutes on the erg, you go straight to heavy squat cleans. Continue reading

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CrossFit Garage Gym WoD: St. Paddy (Again)

I wanted to see if I’ve made any progress on this WoD, so 5 months later, I gave it another shot. My time today was a bit more than a minute faster, finishing in 17:50. Also, I did the more difficult resistance band pull-ups instead of jumping pull-ups…so all the better. Continue reading

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CrossFit Central: Birthday WoD

Today is my 41st birthday, which means “Birthday Burpees” at CrossFit Central. Instead of our normal warmup, we all (much to the consternation of my fellow athletes) got to do 41 burpees instead. Continue reading

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CrossFit Central WoD: Dead, Row, Muscle Up..Dead

Onto the last set of dead lifts, and I could see Daniel struggling, doing 3-4 reps at a time. I knocked out sets of 10-10-5, with just a 4-5 second rest between each mini-set. Continue reading

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CrossFit WoD: Three Scaled Elements

I hate that I had to scale all three elements of this WoD: rowing + scaled weight (35lbs) + jumping pull ups. Continue reading

Posted in Crossfit Central, Dumbell Squat Snatch, Pull ups, Rowing | Leave a comment

CrossFit Central WoD: KB AMRAP

I finished 7 full rounds + 17 KB snatches. Subbed 100m rowing for the running, which, as one of our trainers noted, probably made the WoD a lot harder for this particular set of exercises. Continue reading

Posted in Crossfit Central, Kettle bell, Rowing, Sumo Dead Lift Highpulls | Leave a comment

CrossFit Central WoD: Nicole

My max pull up numbers were quite weak: only a total of 54. However, today was the first time that I didn’t’ do all jumping pull ups for a pull up WoD. Continue reading

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