Posts Tagged ‘Renegade Rows’
December 29, 2020
WOD:12min alter EMOMMin 1: :20 MR Renegade RowsMin 2: :30 MR Russian TwistsMin 3: :40 Side Pillar – alternate each round
Read MoreNovember 26, 2020
Partner WOD:100 reps of each movement:Wall BallsBox JumpsKBS – AmericanBall SlamsRenegade RowsSitups50 Double Unders to unlock each movement
Read MoreNovember 19, 2020
WOD:8-7-6-5-4-3-2-1EB Front Rack Lunges – 45/35T2BRenegade Rows( 35/20)**row-pushup-row: R+L=1
Read MoreOctober 9, 2020
WOD:Partner workout:50/50 MB Step Lunges100 Ball Slams50/50 Renegade Rows*Partners alternate every min.**Partners buy in with 15 Double Unders (2:1)
Read MoreSeptember 10, 2020
WOD:For Time10 Lungsters30 Pullups10 Lungsters15/15 Renegade Rows*10 Lungsters*One renegade row = 1 pushup + 1 DB row R + 1 DB row L
Read MoreAugust 21, 2020
WOD:For Time500m Row25/25 Renegade Rows (35/20)500m Row50 Situps500m Row
Read MoreJune 11, 2020
WOD:For Time50 DB Squat50 Renegade Rows (No pushup)50 DB Walking Lunge50 DB Hang Snatch*400m Run after each movement**Pick 1 DB that is light-mod and 1 that is mod-heavy***Use heavier DB for Squats and RowsAdditional Finisher: Accumulate 50 Evil Wheels
Read MoreApril 14, 2020
Warm Up:Shoulder DROM 3 Rounds Childs Pose 10 PVC or Towel Lift Offs 5/5 MS Press Strength:15 Min Clock 5×10/10 Half Kneeling DB/KB/Landmine Press 5×10/10 DB/KB Renegade Rows WOD:“Beets, Bears, Battlestar Galactica” 12-18-24-18-12 DB/KB Snatch (Split evenly) Mountain Climbers (R+L=1) Double Unders (2:1 Jacks/1:1 Penguins)
Read MoreFebruary 12, 2020
QuickFit Warm Up:2rds (5:00 cap) 10 m Lateral Quadruped Crawl 10 RKBS (build to working weight) :10/arm SA DB Plank Iso Row Hold WOD:10 Burpees ——- 10 Burpees 25 Renegade Rows ——- 10 Burpees 25 Renegade Rows 50 Lunges ——- 10 Burpees 25 Renegade Rows 50 Lunges 100 KBS – Russian (AHAP) CrossFit: Warm Up:Low…
Read MoreNovember 25, 2019
The holiday schedule for this week is as follows:Wednesday Nov. 27th4:30PM CrossFit (Limit 14) and 5:30PM QuikFit(Limit 14)Â CANCELLEDÂ 6:30 PM CrossFit & 6pm CycleThursday Nov. 28th9am Team WOD (uncapped) and 9am Cycle (Limit 9)Â Friday Nov. 29th10-2 Open Gym, 12pm CrossFit (Limit 14), 9am Cycle (Limit 9)Saturday 30th : Regular schedule QuickFit Warm Up:Run/Row/Bike/DU before Whiteboard3 rds…
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