Posts Tagged ‘1000m Row’
May 15, 2019
Warm Up: 3rds1:00 Deadbug8 Austrailan Pullups8 DB RDL – Heavy (Build)Deadlifts Strength: Deadlift Level 1: 1 x 5 (+5)Level 2: 5 x 2 (Build) Tester: 1,000m Row
Read MoreJanuary 15, 2019
CrossFit: Warm Up: 3rdsPA Clean Warmup (Build)20 Double Under/PracticeRack Mobility———————-3 x 5 EB Pullunders ———————-3 position H. Sq Cleans (Build) Strength: Hang Squat Clean Level 1: TechniqueLevel 2: Heavy 3 WOD: 10min EMOM5,4,3,2,1 – Hang Squat Clean (~60-70%)10,15,20,25,30 – Double Under (2:1)*Every 2min subtract 1 H. Sq. Clean and add 5 Double Unders* BodyFit: 286…
Read MoreJuly 5, 2018
CrossFit:Â Warm Up: 8min WAMRAP 10 Banded Pullaparts 5 Strict No Jump Burpees 10 KBS – American (Build) 5 Strict Chin Ups Strength: Bench Press Level 1: 3 x 5 (+5) Level 2: 4 x 7 (Build) WOD: 16min EMOM Min 1: 50 Odd Object Carry Min 2: 40ft Burpee Broad Jump Min 3: 10/7…
Read MoreMay 10, 2018
CrossFit: Warm Up: Ankle Circuit 3rds 25 Double Unders/Practice Kips/Kipping Practice 5 Box Jumps (Build) :20 Nose to Wall HS Hold WOD: “Focker’s Shins” 1000m Row 3 Rounds 5 Wall Walks 10 Box Jumps (30/24) 100 Double Unders (3:1) 3 Rounds 10 T2B 10 Ball Slams 800 m Run *Compare to 5.16.17* BodyFit:Â Warm Up:…
Read MoreFebruary 14, 2018
Warmup: 3 x Deadbugs :45 on :45 off 3rds 10 Scap Depressions / 10 Kips / 8 Strict Pullups 10 EB Thrusters 10 BB Good Mornings (Build) 5 Deadlifts (Build) Strength: Deadlift Level 1: 1×5 (+10) Level 2: 3×3 @ 100% *01/05/2018* WOD: “Jackie” 1000m Row 50 Thrusters 45/35) 30 Pullups * Compare to 02/13/2017*…
Read MoreAugust 15, 2017
CrossFit: Warm Up: 500m Row – Warmup pace Then 3rds PA Snatch Warmup 4 Broad Jumps Strength: Push Press Level 1: 3 x 5 (+5) Level 2: Heavy 5 then 1 @ 80% for MR *Heavy 5 should be similar to Strict Press from last week* Partner WOD: “Ronald Miller and Cindy Mancini” Buy In:…
Read MoreMay 16, 2017
CrossFit: Warm Up: 8min WAMRAP 25 Double Unders/Practice 4 :05 HS Hold :03 Eccentric 10 KBS – American (Heavy) Strength: All Levels: HSPU 4 x 6-8 reps WOD: “M.E. WORKIT” 1000m Row 3 Rounds 5 Wall Walks 10 BJ (30/24) 100 DU 3 Rounds 10 T2B 10 Ball Slams 800 m Run BodyFit: 107 Warm…
Read MoreJanuary 3, 2017
CrossFit:Â Warm Up: 3rds 10 Scap Activation Drill 10 Kips/Kipping Practice 10 EB Press Skill: Split Jerk Footwork Strength: Split Jerk Level 1: Technique Level 2: 5 x 3 *Goal is same weight as last push press from 12.13 WOD: “Nunu” 15min AMRAP 10 S2OH (135/95) 10 T2B 10 Box Jump (24/20) BodyFit: 069 Warm…
Read MoreDecember 1, 2016
CrossFit: Warm Up: Hip Prep 8min WAMRAP 10 Kips/Kipping Practice 15 Air Squats 20 Elevated Pushups Strength: DB Bench Press All Levels: 4 x 6 (Build) WOD: “Gasser” 1000m Row 50 KBS – Russian 40 Wall Balls 30 Pullups 20 Burpees 10 T2B BodyFit: Trunk: 3-way Pillar Series x 3 :30 on – :15 transition…
Read MoreNovember 23, 2016
Warm Up: 3rds Spiderman w/ rotation PA Clean Warmup 10 Scap Depressions Partner WOD: “Turkey and Gravy” 1000m Row 50 Cleans (135/95) 50 Pullups 1000m Row 50 Pullups 50 Cleans 1000m Row *Rows must be rotated every 250m **Pullups and Cleans must be split evenly but can be done separate or as a couplet
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