Posts in the Category: Rowing WODs
By Cary CrossFit Posted in - Rowing WODs on August 24th, 2015
10x100m w/ 1′ rest between
5000m with rate changes every 1000m: 22-26-22-26-22
Row for a total of 5000 meters at a sustainable intensity, varying your stroke rate as follows: row 1000 meters @ 22 spm, 1000 meters …
Read More → By Cary CrossFit Posted in - Rowing WODs on August 10th, 2015
Warmup Drills
10 x 1 min / 1 min easy
Pre-set the monitor for a work time of 1:00 and a rest time of 1:00. Alternate one minute of fairly intense rowing with one minute of relaxed …
Read More → By Cary CrossFit Posted in - Rowing WODs on August 3rd, 2015
10 x 2 min / 1 min easy
Pre-set the monitor for a work time of 2:00 and a rest time of 1:00. Alternate two minutes of fairly intense rowing with one minute of relaxed rowing, …
Read More → By Cary CrossFit Posted in - Rowing WODs on July 20th, 2015
1,000m Time Trial for the record board.
Rest 5′
Row eight 500 meter pieces. Row for one minute at light pressure between each 500.
Rotate between the two exercises for 5 sets each of 30″ on / 30″ …
Read More → By Cary CrossFit Posted in - Rowing WODs on July 7th, 2015
6×30″ w/ 30″ rest
6×1:00 w/ 1:00 rest
6×2:00 w/ 2:00 rest
Plank Series
Read More → By Cary CrossFit Posted in - Rowing WODs on June 29th, 2015
5 x 3 min / 2 min easy
Row five 3 minute pieces. Row for two minutes at light pressure between each piece.
2 x 2000m rate increase / 4 min easy
Row two 2000 meter pieces. In …
Read More → By Cary CrossFit Posted in - Rowing WODs on June 8th, 2015
8 x 500m / 1 min rest
2 x 1000m / 3 min rest
Tabata Pushups / AbMat Situps (20 seconds on and 10 seconds off)
Alternate between pushups and abmat situps for 8 rounds each (16 rounds …
Read More → By Cary CrossFit Posted in - Rowing WODs on June 1st, 2015
2,000m Row Time Trial
2-3-4-5-4-3-2 min pyramid / 2 min easy
Pre-set the monitor for 35 minutes. Row seven intervals in a pyramid of 2-3-4-5-4-3-2 minutes, with two minutes of rest in between each piece. Two …
Read More → By Cary CrossFit Posted in - Rowing WODs on May 26th, 2015
2 min, 3 min, 4 min, 3 min, 2 min pyramid / 2 min easy
Pre-set the monitor for 22 minutes. Row five intervals in a pyramid of 2-3-4-3-2 minutes, with two minutes of rest in …
Read More → By Cary CrossFit Posted in - Rowing WODs on May 18th, 2015
8 x 250m / 250m easy
Row 8 hard 250 meter pieces. Row for 250 meters at light pressure between each piece.
2 x 5′ Row / 2:30 Rest
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