C2 Rower

All posts tagged C2 Rower

1/26/12 – “Juicer”

Posted by Ross Gilling on January 25, 2012
Posted in: EdgeFIT POD. Tagged: , , , . Leave a Comment

1.] Warm Up

2-3 rounds of:

[12] Back Step Ups [per leg]

[16] Overhead Swings

[200m] Elliptical

2.] Strength

__ reps x __ sets of:

Double Horizontal Rows

Str: 2-6 reps x 5, Hyp: 8-14 reps x 4, End: 16-20 reps x 3

3.] Work Capacity

“Juicer”

Buy In:

[20] GHD Sit Ups

20, 16 and 12 reps of:

Towel Alt. Knees to Elbows [per leg]

Hollow Floor Press

Deck Squats

Cash Out:

[20] GHD Back Extensions

4.] Assistance Work

2-3 rounds of:

[16] Double Windmills [per side]

[20] Seated Halos

5.] Metcon

1 set of:

[750m] C2 Rower

“Wide Out”[10/3]

Posted by Ross Gilling on October 2, 2011
Posted in: EdgeFIT POD. Tagged: , , , , , , , , . 1 comment

[1.] Warm Up

Body-weight

[2.] Strength/Skill

5 sets of:

[6] Handstand Push Ups or Handstands [against the wall]

[8] Over the Box Jumps [24"/18"]

[3.] Work Capacity

“‘Wide Out”

22,18,14,10,6 and 2 reps of:

Double Swing Squat Cleans [2x16kg/2x12kg]

[10yd] Shuttle Sprints

Ring or Kettle Dips

[4.] Finisher

5 rounds of: 

[60 sec] C2 Rower Sprints

Post comments & scores…

Speechless!!!

“Catabolic”[9/21]

Posted by Ross Gilling on September 20, 2011
Posted in: EdgeFIT POD. Tagged: , , , , , , . 1 comment

[1.] Warm Up

Burgener Warm Up

[2.] Strength/Skill

5 sets of:

[5] Barbell Clean & Split Jerks

[7] Med Ball Squat Cleans [20#/14#]

[3.] Work Capacity

“Catabolic”

For time:

[750m] C2 Rower

[20] Box Jumps [24"/18"]

[20] Double Push Press [2x24kg/2x12kg]

[500m] C2 Rower

[16] Box Jumps

[16] Double Push Press

[250m] C2 Rower

[12] Box Jumps

[12] Double Push Press

[4.] Finisher

100 unbroken reps of:

Low Windmills [50 reps per arm]

-Choose rep scheme from: 10×10,4×25,2×50, perform 50 reps on one side before switching.

-Post comments & scores…

Women at Work…

Brittany, Anne & Di getting their WOD on!


“Gutless”[9/13]

Posted by Ross Gilling on September 12, 2011
Posted in: EdgeFIT POD. Tagged: , , , , , , , , . 1 comment

[1.] Warm Up

Power

[2.] Strength/Skill

Perform 10 sets x 10 unbroken reps of:

Double Sumo Deadlifts

*10 min time limit.

[3.] Work Capacity

“Gutless”

Perform maximum reps possible in 4 x 4 minute rounds of:

[60 sec] Double Swing Squat Cleans [2x16kg/2x8kg]

[60 sec] Dips [rings/kb/paralettes]

[60 sec] Burpees

[60 sec] C2 Rower [calories]

*With a continuous running clock perform maximum reps possible in 60 sec of each movement, there is no rest b/w exercises, rest 60 sec b/w rounds.

-See previous scores here: 6/13

[4.] Finisher

Perform 3 rounds of:

[16] KB Sit Ups [24kg/16kg]

[32] Butterfly Sit Ups

-Post comments & scores…

9/11 Throwdown crew at CrossFit Spartanburg.

Everyone rose to the occasion and there were some truly inspirational performances

in honor of those who suffered and lost their lives. 

“Metabolic”[9/7]

Posted by Ross Gilling on September 6, 2011
Posted in: EdgeFIT POD. Tagged: , , , , , , , , , . 4 comments

[1.] Warm Up

Burgener Warm Up

[2.] Strength/Skill

6 sets of:

[3] Barbell Squat Snatches

[10] Russian Swings

[3.] Work Capacity

“Metabolic”

3 rounds of:

[500m] C2 Rower

[400m] Run

[300] Single Unders

[4.] Finisher

3 rounds of:

[12] Double Get Up Sit Ups

[16] Good Mornings

[20] Seated Around the Body

-Post comments & scores…

Sarah busting out some thrusters

at Survival of the Fittest

 

“Potent”[9/5]

Posted by Ross Gilling on September 5, 2011
Posted in: EdgeFIT POD. Tagged: , , , , , , , , , , , , . 2 comments

[1.] Warm Up

Power

[2.] Strength/Skill

5 sets of:

[1-5] Turkish Get Ups

[30sec] C2 Rower

*1 TGU per arm, then row for 30 sec, rest 1-3 min, 2 TGU’s per arm and row 30 sec and so on up to 5 TGU’s per arm.

[3.] Work Capacity

“Potent”

3 rounds of:

[8] Double Dead Bottoms Up Cleans [2x24kg/2x16kg]

[16] Pull Ups

[8] Double Lateral Front Squats [2x24kg/2x16kg]

[16] Box Jumps [24"/18"]

[8] Double Push Press [2x24kg]

[16] KB Push Ups [elev./std]

[4.] Finisher

“Tabata Intervals”

8 rounds each of:

Sit Ups [20 on/10 off]

-Rest 60 seconds…

KB Knees to Elbows [20 on/10 off]

Post comments & scores…

EdgeFITer Helen works on her gymnastic skills

while on vacation in Miami