Friday, January 22, 2021
CrossFitMain:500m row directly into 1000m bike, rest 3 min x 3 sets*goal is to push pace from prior weeks intervals but still trying to maintain... Read More
Thursday, January 14, 2021
CrossFitMain:Row mechanics:legs-hips-armsarms-hips-legsRow 4x1000m with 3 min restGoal is to maintain 2K TT pace on each 1000m intervalCore:N/A QuickFit/At home WODMain:Bike 4 min on x 2... Read More
Wednesday, December 30, 2020
CrossFitMain:15.5 (15 min time cap)27-21-15-9 reps for time;Row caloriesThrustersRx: 95/65#Scaled: 65/45#Corework: 3-4 min of deadbugs for recovery-slow and controlledStretch: couch stretch 2 min each side... Read More
Tuesday, December 29, 2020
CrossFitRow skill workMain:3 x row 1000m w/2:30 rest between effortsGoal is to maintain 2k TT pace for each 1k effortCore accessory/recovery;3 min of deadbug for... Read More
Monday, December 21, 2020
CrossFitMainRow skill; legs-hips-arms/arms-hips-legs5 rounds w/ 2 min rest between sets;Bike 500m directly into row 250mStretch; 2 min couch stretch each side QuickFit/At home WODMainBike 1... Read More
Friday, July 10, 2020
Main500 row, 1200 bike 400 row, 900 bike300 row, 600 bike 200 row, 300 bike
Friday, June 12, 2020
Main1. Row mechanics skill workA. Drive: legs-hips-armsB. return: arms-hips-legsC. breathing; out on the push, in on the return 2. Row stroke pyramid EMOM;1. 18 strokes2.... Read More
Tuesday, June 2, 2020
A. MainRow stroke mechanics; 5-10minlegs-hips-arms, arms-hips-legs 3 rounds for time of: (goal is 10-12min)Row 250 meters21 wallball*12 chest-to-bar pull-ups/pullups/ring rows***Choose a WB/Ht you can do... Read More
Monday, February 17, 2020
Row, 500 m 40 Pistols 20 Alternating Dumbbell Power Snatches, pick load AMRAP 20 min; 500m row 40 single leg pistols 20 alt. arm DB... Read More
Tuesday, February 4, 2020
Row 5000 meters