Tag Archive for: Row
WOD 9/27/11
Warm Up: 6 rounds of Row 30Sec @ 90%; 60 Sec Rest
For Time: 21/18/15/12/9/6/3 of Squat (95/65)/ Push Press (95/65)/ Sit Ups
WOD 9/27/11
Warm Up: 6 rounds of Row 30Sec @ 90%; 60 Sec Rest
For Time: 21/18/15/12/9/6/3 of Squat (95/65)/ Push Press (95/65)/ Sit Ups
WOD 8/23/11
For Max Reps:
5 min Row for Calories
4 min Sit UPs
3 min KettleBell Swing (24/16kg)
2 min Squat (bodyweight/75% BW)
1 min Shoulder To Overhead (95/65lbs)
20/15/10/5/10/15/20 Double Unders Unbroken (1 Burpee Penalty for each fault)
Rest Day 8/18/11
Free Class 9/3/11 - 11:30am
Bring a Friend Day is September 3rd @ 11:30am ONLY! If you know someone interested in CrossFit, have them join you for a Free Killer WOD!!.. Our program delivers a fitness that is, by design, broad, general,…
WOD 8/14/11
3 rounds of: Row 30 seconds @95% effort;60 seconds rest
Power Clean-1/1/1
3 rounds of: 30 seconds max rep- Burpees;90 seconds rest
4 rounds of: 1 min max rep- 15 Wall Ball (20/12lbs)/ 1 Rope Climb;60 seconds rest
New T-Shirts are in.. Including…
WOD 8/12/11
Row 1K @ 24SPM
Front Squat - 3/3/3 @ 80% 1rm; 90 seconds rest
Hang Clean - 3/3/3 @ 80% 1rm; 90 seconds rest
Chest Bar Pull Up - 20/20/20
3 rounds of: max effort HSPU; 60 seconds rest
WOD 8/10/11
5 min Super Plank (walk out)
3 rounds of: 1 min max effort- Thruster (95/65lbs); 60 second rest
4 RFT of: 10 each- Wall Ball (20/12lbs)/Ring Push Up/Supinated Hip Rotations
10 min Row @ 75% effort
WOD 8/1/11
Warm Up- Coaches Choice
Snatch- 1/1/1/1/1 (build up to 85%1RM)
5 RFT of: 10 Hang Snatches below the knee (75/45)/ 10 Box Jumps (24/18")/10 Wall Ball (20/12lbs)/ 10 Double Unders
Row- 10 min @ 65% intensity
WOD 7/23/11
Elizabeth= 21/15/9 RFT of: Clean (135/95)/Ring Dips
Row: 500M Repeats- 1@20 SPM/1@ 24 SPM/1@28 SPM
No Shirts required for the WOD
WOD 6/11/11
Warm UP- Coaches Choice
Jerk- 2/2/2/2/2
9 min AMRAP of: 4 Power Clean/Push Jerk@80% 2RM/200M Run/16 Tuck Jumps
Row 2K Max Effort
WOD 4/23/11
Warm Up- Coaches Choice
3 RFT of: Row 500M/ 12 Push Jerk (95/45lbs)/ 21 Pull Ups
5 Burpees on the minute for 5 minutes
10 minute AMRAP of: Rope Climb
WOD 4/23/11
Warm Up- Coaches Choice
3 RFT of: Row 500M/ 12 Push Jerk (95/45lbs)/ 21 Pull Ups
5 Burpees on the minute for 5 minutes
10 minute AMRAP of: Rope Climb
WOD 3/14/11
2 RNFT of: 50 each weighted Jump Squat/Mt. Climbers/Toe Touches + 3 minutes of rest
Thruster- 1/1/1/1/1
Tabata Thruster @ 75/45 + 3 minutes of rest
1K Row + 2 minutes of rest
8 rounds of: Side Plank- 30 seconds each side
WOD 3/11/11
AMRAP in 6 minutes of: 6 Broad Jump (max distance)/ 12 Ball Slams (20/10)
Press- 5/5/5/5/5 (60-75%1RM)
3 Rounds of Row 500M @24 SPM- 2 minutes rest after each round
