Rowing

Thursday 8/23

CrossFit FGB! (Fight Gone Bad) 3 rounds for max reps: 1 minute wall balls 1 minute sumo deadlift high pulls 1 minute of box jumps 1 minute of push presses 1 minute of rowing (calories) QuickFit Teams of 2, partners alternate complete rounds 4 min: 8 pushups 16 KB Swings and then… 4 min: 8 […]

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Friday 6/15

CrossFit: Team Triple 3 Teams of 2 split work however with only 1 partner working at a time For time: 3000m Row 300 Double Unders 3-mile Run *this should be a long-duration workout, but not so long that you die. Keep it long. Lvl 2: 2000m row 200 DU 2 mile run Lvl 1: 1500m

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Monday 5/7

CrossFit: 3, 4 min rounds, rest 1 min after each round: 50/40 calorie of row with remaining time, parallette pushups Longevity: A. Russian KB Swing progression B. AMRAP 10 min Bike .4km 20 russian KB swings QuickFit: 4 sets of KB RDL x 8-10 reps Dumbbell shoulder press x 8-10 reps each half kneeling get-ups

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Monday 4/16

CrossFit: A. Alt. tabata hollow/arch 20x10x8 B. Toes to bar progression and skill C. AMRAP 8 min: ascending ladder: Row 2 cals, 2 TTB Row 4 cals, 4 TTB Row 6 cals, 6 TTB… Longevity: A. Alt. tabata hollow/arch 20x10x8 B. Skill for today’s movements C. AMRAP 8 min: ascending ladder Row 2 cals, 2

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Tuesday 4/3

CrossFit: In teams of two, AMRAP 20 min of: 1000 m row 100 DB deadlifts 100 m DB farmers carry 100 DB walking lunges 100 DB shoulder-overhead QuickFit: For max reps/cals: 3 min of burpees 3 min of russian KB swings 3 min of assault bike

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Monday 2/26

CrossFit: 15.5′ V2.0 27-21-15-9 reps for time of: Row (calories) DB Thrusters Longevity: Row max cals 4 min DB thrusters 4 min Row cals 3 min DB thrusters 3 min Row cals 2 min DB thrusters 2 min Row cals 1 min DB thrusters 1 min QuickFit: 2 sets for max reps, each against a

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Friday 2/16

CrossFit: Tabata Back Squats (from floor) rest 1 min Tabata Hollow Hold rest 1 min Tabata Row The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. Longevity: Tabata Squats rest 1 min Tabata situps/hollow hold rest 1 min Tabata Row QuickFit: 3 Rounds for time: 30 Russian

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