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Components
1000m Row
Settings
Location
(All)
CrossFit Kent Island
Program
CrossFit
CrossFit Light
CrossFit Teens
CrossFit UnBoxed
Date
Workout
Row 1K - CrossFit Kent Island
Class
(All)
CrossFit: 5:00 AM
6:00 AM CrossFit
10:00 AM CrossFit
Open Gym 11am - 1pm
5:30 PM CrossFit
6:30 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
32 (21/11)
Workout
Row 1K
Warm-up
3 rounds:
Row 1 minute
10 Bent-over Rows - empty/light barbell
8 Hip & Back Extensions
5 High Box Jumps
Pre-WOD Mobility:
MBOD (2 min each side)
T-spine rake/roll (3 min)
Metcon
1000m Row (Time)
Max Effort 1000m Row
1000m Row
3 attempts to establish a best time, with as much rest as needed in between efforts
Post-WOD Recovery
Glute smash (2 min each side)
T-spine smash (double lax ball)(4 min)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, March 13, 2019
Male Clients
1
Mason
Coursey
CrossFit: 5:00 AM
3:13
2
Private
6:30 PM CrossFit
3:15
3
Jason
Shand
5:30 PM CrossFit
3:20
3
Ryan
Wolf
Open Gym 11am - 1pm
3:20
4
zachary
heil
6:00 AM CrossFit
3:21
.6
5
ALAN
MORAN
5:30 PM CrossFit
3:26
6
Hazen
Arnold
Open Gym 11am - 1pm
3:27
7
Mike
Harkema
6:00 AM CrossFit
3:30
3:30.4
8
Harry
Stein
6:30 PM CrossFit
3:33
3.33.8 best of 3
9
Omar
Stookey
5:30 PM CrossFit
3:36
9
Richard
Bruce
5:30 PM CrossFit
3:36
.7
10
matthew
smith
10:00 AM CrossFit
3:37
11
Xander
Hershkowitz
5:30 PM CrossFit
3:38
4:03 4:03
12
anthony
palmisano
CrossFit: 5:00 AM
3:41
13
Barrett
Wolf
6:00 AM CrossFit
3:43
.4
13
Ryan
Shiley
6:00 AM CrossFit
3:43
3:43.7
14
Peter
Rowell
10:00 AM CrossFit
4:12
15
David
De’tre
6:30 PM CrossFit
4:16
16
Ron
Bunch
6:00 AM CrossFit
4:19
419.7
17
Bruce
Cohee
5:30 PM CrossFit
4:17
18
Gabriel
Ripley
10:00 AM CrossFit
4:29
Female Clients
1
Susanne
Grover
10:00 AM CrossFit
4:00
2
Alicia
Higginbotham
10:00 AM CrossFit
4:02
didn't go all out. picked a pace i thought would be fairly easy.....
3
Leesa
Fritz
5:30 PM CrossFit
4:05
4
Mary
Rice
CrossFit: 5:00 AM
4:08
5
Elese
Kyle
10:00 AM CrossFit
4:11
6
Tracy
Giuffreda
CrossFit: 5:00 AM
4:14
7
Joanna
Maradiaga
5:30 PM CrossFit
4:16
pr
7
Maddie
Little
6:30 PM CrossFit
4:16
8
Cathie
Weishaar
6:00 AM CrossFit
4:29
9
Catherine
Spencer
6:30 PM CrossFit
4:49
10
Megan
Gott
5:30 PM CrossFit
5:11
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