Rowing

5-minute Warm-up/Set-up

9 Rounds C2 Rower EMOM

• 1:40 on
• :20 Rest
• Take Round 6 off.

This is a C2 Rower Preset Workout.

Set an aggressive goal pace and attempt to hold it for each round.

The pace you hold for a 2000m row is a good starting point.

Buttery Bro’s Feature of the Workout.

10-minute warm-up set-up

For Time

• 60 Cal Row
• 5 rounds
  • 20 Wall Balls (20/14)
  • 1 x 25m KB- Farmers Carry (53s/35s)
• 60 Cal Row

10 min Set-up/warm-up

Relay For Time (2 teams – evenly split)

• 5000m Row (250m/ individual)
• After your turn, must complete 1 x 25 meter slid push (250/175) before returning to the rower
• Every 4th minute, the whole team
  • 5 Burpees (everyone must have burpees done before returning to rower)

8 min AMRAP Warm-up

• 5 Pull-ups
• 7 Push-ups
• 10 Lunges

5 min Transition

30-20-10 For Time

• Rowing Cals
• Box Step-ups (20″)
• Wall Balls (20/14)

2 heavy Med-Ball over shoulder after each round (100/80)

5 min Warm-up/Set-up

4 rounds – Every 7:00 minutes

• 500m Row
• 50 Cal Assault Bike

Minimum of 1 minute of rest. Reduce meters or cals if needed.

5 min Warm-up/Set-up

40 min EMOM

Death By

Wall Balls

• Start at 8 reps

Cleans

• Start at 3 reps (135lb/95lb)

Heavy Med-Ball Over Shoulder

• Start at 3 reps (100lb/80lb)

Pull-ups

• Start at 5 reps

Rower

• Start at 10/8 Cals

Rules:

1. Start on the movement of your choice.
2. Perform the starting reps and use the balance of the minute for rest.
3. Each round increases the number of reps by 1
4. Once you fail to accumulate the number of reps in a minute, take a 1-minute break.
5. Then, pick a different movement and start over.

More than likely, you will only perform 3 or 4 movements, so pick the movements you find the most challenging. The objective is to improve muscle endurance for the big chipper.

15 min Warm-up/Set-up

For Time

21-18-15-12-9-6-3

• Cal Row
• Thrusters (75/55)

Modified from CrossFit.com

15 min Warm-Up / Set-up

Welcome Back! – For Time (30 minute Cap)

• 20/16 Cal Row
• 4 Rounds
  • 4 x Clean and Jerk (115/80)
  • 8 x Burpees
• 2 minutes rest
  
• 20/16 Cal Row
• 4 Rounds
  • 4 x Hang Clean and Jerk
  • 8 x Wall Balls (20/14)
• 2 minutes rest
  
• 20/16 Cal Row
• 4 Rounds
  • 4 x Front Squats
  • 8 x Push Jerks
• 2 minutes rest
  
• 20/16 Cal Row
• 4 Rounds
  • 4 x Hang Snatch
  • 8 x 5m Shuttle Runs

8 Minute Warm-up

15 min AMRAP (19.1 open workout)

• 19 wall ball shots (20/14)
• 19 cal row

5 Min Rest

Group U Go, I Go Heavy Ball Over Shoulder

• 15 rounds per Athlete. (100/80)

8 Minute Warm-up

7 Rounds (U go, I go) – (12min Cap)

• 3 Deadlifts (135/85)
• 3 Hang Power Cleans
• 3 Front Squats
• 1 minute of rest after both partners go

5-minute Transition (starts after all groups are done)

10 Rounds For Time (Partner – Waterfall – 20min Cap)

• Row (250m/200m) or Ski -Erg
• 10 Med-Ball Squat Cleans (20/14)