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520 Edinburgh Dr. - Unit 2 Moncton, NB E1E 4C6

Rig and Rower

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Make up tests today are:
Front Squat
Upper Body Pull
Lactic Tolerance
Rings

Front Squat x5
12 min to build

5 rounds
Row 500m
Rest 2 min

Jeremy

Related Posts

15 Responses to “Rig and Rower”

  1. Testing FS: 95-135-155-165-(failed 185, only 1 rep).

    WOD (blue): 400m x 5
    1:24.1
    1:27.2
    1:33.1
    1:33.7
    1:31.0

  2. 5 rounds
    Row 500m
    Rest 2 min

    1:54.2
    1:54.1
    1:58.3
    1:58.2
    1:53.9

  3. Front Squat x5: 35-55-65-70

    5 rounds (yellow): Row 300m, Rest 2 min
    1:34.8
    1:30.2
    1:30.8
    1:31.0
    1:25.9 >>>helps when the coach is yelling at us 😁

    Always appreciated Kevin!

  4. Front Squats x5
    135-155-175-205

    WOD 500m x 5
    1:50
    1:50
    1:50
    1:52
    1:52
    (I took the main clock time after each round. Did not look at row times)

    Great to WOD with all the CrossFit ladies this morning 🙂

    Thanks Kevin!

  5. Front Squat x5
    12 min to build
    bar-95-135-165-185-195#

    5 rounds
    Row 500m
    Rest 2 min
    Times: 1:43/1:53/1:54/1:56/1:54

    More consistent than I thought… sweet spot was around 27 reps/min around 1,100 cals pace. Faster and I was burning out at the end.

  6. Front Squat x5
    12 min to build
    Built to 85# and worked on knees out. Tested front squats 2 days ago and legs are fried.

    Did a few tries at rings test, stuck on the strict dip still. Can hold at the bottom for a while, but can’t press up yet.

    5 rounds
    Row 500m
    Rest 2 min
    Did some work, just had nothing in the tank today.

    Thanks Kevin!

  7. Front Sq x5
    55/60/65/70/75#

    Row 400m x5
    Rest 2min between
    Times-1.45/1.50/1.48/1.48/1.46

  8. Tested Rings
    BW x 0.23
    Blue ll to Purple l

    Rowing
    5 rounds
    Row 500m
    Rest 2 min

    Didn’t keep track of times (Averaged around 1:49 per 500m from what I can remember)

    Thanks Julia!

  9. Front squat
    5 rep at 175, felt good
    Ring test – Brown 1 (.35 bw, 55 lbs)
    Wod:

    5x500m row
    1:40
    1:54
    1:50
    1:50
    1:49

  10. Tested rings 6 up from 4.
    Upper body push didn’t change

    Rowing 500m X5
    1:39
    1:41
    1:44
    1:51
    1:54

  11. Front Squat x 5 95-115-135-155

    WOD (yellow) 300 m x 5

    1:05.3
    1:08
    1:08.8
    1:15.1
    1:16

    Rowing needs work!

  12. Levelled up Front Squat to Blue!
    115# x 3

    Orange Rowing: 350m x 5 rounds.
    1:38.8
    1:35.3
    1:34.6
    1:33.1
    1:31.4

    Thanks for the tips Shane 🙂

  13. Rings x 6

    Wod
    143.6
    144.9
    149.6
    149.8
    152.9

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