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Annie

Rowing Intervals (Opt ...

Settings

Workout

2/4/2021

Bring your Jump ropes!

Warm-up

See Coach's board.

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

Rowing Intervals (Optional) (Distance)

On the 3:00 x 2 rds: 27/24 calorie row
On the 2:00 x 3 rds: 21/18 calorie row
On the 1:00 x 4 rds: 15/12 calorie row

- Aim is to gradually ramp up from a moderate pace to a near sprint pace on the final four intervals
- although we are rowing for calories, record the final total meters for this interval drill

Want to see some of these movements in action? Check out our .

Whiteboard:

Thursday, February 04, 2021

Male Clients

1

3
Pete

3:00 PM CrossFit

7:07

2

Cameron
Shepherd

8:30 AM Crossfit

7:19

3

John
O'Keefe

5:00 PM CrossFit

7:55

4

Doug
Davis

12:15 PM CrossFit

10:05

5

Darren
Reed

12:15 PM CrossFit

10:44

6

David
Spungin

3:00 PM CrossFit

11:00

7

Christian
Solomine

12:15 PM CrossFit

8:39

8

Mark
Richardson

12:15 PM CrossFit

8:45

9

Sylvain
Thibault

6:00 PM CrossFit

9:02

10

Brandon
McCarthy

4:00PM CrossFit

9:27

11

Dan
Lincoln

6:00 AM CrossFit

9:50

12

Bryant
Robert

6:00 PM CrossFit

9:56

13

Jon
LeDuc

6:00 AM CrossFit

9:58

14

Xavi
Gomez

4:00PM CrossFit

10:05

15

Gil
Gomez

4:00PM CrossFit

10:33

16

Keith
Davis

6:00 PM CrossFit

11:45

17

Duncan
Emmons

5:00 PM CrossFit

12:08

18

michael
doyle

5:00 PM CrossFit

13:14

Female Clients

1

Amanda
Spungin

8:30 AM Crossfit

8:16

2

Peri
Vogl

5:00 PM CrossFit

9:03

3

Beata
Wyatt

4:00PM CrossFit

10:10

4

Annie
Dougherty

12:15 PM CrossFit

7:35

5

Ruthann
Christensen

12:15 PM CrossFit

7:45

6

Charise
Harrington

8:30 AM Crossfit

8:38

7

Kerry
Riefenberg

4:00PM CrossFit

9:01

8

Sarah
Guillaudeu

6:00 AM CrossFit

9:25

9

Anabelle
Wyatt

4:00PM CrossFit

9:47

10

Carmen
Doyle

5:00 PM CrossFit

9:54

11

Sage
Schoenfeld

7:15 AM CrossFit

13:25

Ski