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Rowing Annie

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Workout

3/31/2017

Warm-up

CrossFit Warm-up 2

3 Rounds 10-15 Reps of:
Pass thru's w/ PVC
Overhead Lunges w/ PVC
Sit-ups
Plank 1 Minute
Push-ups
Active Shoulders

WOD

Todays WOD is brought to you by Lloyd Harris. Always ensuring you have no idea where his accent is from.

Rowing Annie (Time)

50-40-30-20-10
Cal Row
Sit-ups

RX+: weighted sit-ups, 35/25

Yoga/Mobility

https://app.romwod.com/workout/split-up

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

Whiteboard:

Friday, March 31, 2017

Male Clients

1

Jeremy
Springer

4:10PM CrossFit

15:45

1

Kevin
Martinez

6:30 AM CrossFit

15:45

2

Cyrus
Medrano

5:20 PM CrossFit

16:14

9 damper

2

Grant
McHaney

Lift Sesh w/ Jared 3PM-4P...

16:14

35lb KB

3

lance
cartwright

6:30 AM CrossFit

16:57

4

Gary the Snail
(Sean Gresham)

Lift Sesh w/ Jared 3PM-4P...

17:01

row resistance 8

5

Peter
Kober

4:10PM CrossFit

17:22

6

Brandon
Dues

Open Gym 5:20AM-10:30AM

18:02

7

Frank
Valeriani

4:10PM CrossFit

19:02

35# situp

8

Caleb
Pickard

5:20 AM CrossFit

19:18

9

Jared
Williams

Lift Sesh w/ Jared 3PM-4P...

20:00

arms = pain

9

Matt
Osborn

6:30 PM CrossFit

20:00

50-40-30-20- 3 situps

10

Casey
Karins

6:30 AM CrossFit

20:00

Running. Through 1000m, 50 SU, 800m, 40 SU. 600m, 7 SU

Female Clients

1

Steph
Karins

5:20 AM CrossFit

17:08

25# plate

2

Private

Lift Sesh w/ Jared 3PM-4P...

19:13

3

Hannah
Watkins

4:10PM CrossFit

19:40

25lb db

4

Emily
Hilton

9:30 AM CrossFit

20:00

275 reps

4

Heather
Powell

Lift Sesh w/ Jared 3PM-4P...

20:00

260 reps (finished 20 row at time)

4

Janet
James

6:30 AM CrossFit

20:00

10 cal of 20 calorie row done

4

Laiken
Williams

Open Gym 5:20AM-10:30AM

20:00

Made to 19/30 sit ups

4

Leianna
Cooper

6:30 PM CrossFit

20:00

40, 30, and 5 into set of 20

4

Rachel
Kimbrell

6:30 AM CrossFit

20:00

Got through 30. Working on my rowing form.

5

Lauren
Leet

5:20 AM CrossFit

20:07

6

Brianne
LeBlanc

4:10PM CrossFit

20:35

running option

7

Kaitlyn
Vogel

4:10PM CrossFit

20:00

15lb sit ups 50, 40, 30 ,20 cal row 50,40,30 sit ups

7

Private

4:10PM CrossFit

20:00

8

Andrea
Sierra

6:30 AM CrossFit

20:00

11 cals into 20

8

Angel
Baran

9:30 AM CrossFit

20:00

4 cal on last set; hanging leg raises; pg

8

Cathy
Holmes

9:30 AM CrossFit

20:00

25# on situps, got to 24/30 row

8

Stephanie
Alarcon

6:30 AM CrossFit

20:00

mt climbers- 50,40,30