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Workout

7/9/2022

So legs aren't important for rowing? (Time)

With a 45 minute time cap row 10 rds of 100m for accuracy.
- between each round do 4 reps each of:
- weighted glute bridges (on a bench) MRx: 225/165; Rx: 315/225
- deficit (#45) double kb dead lifts MRx: green/blue; Rx: red/green
- weighted Bulgarian split lunges (each leg) Same as above
- calf raises on the same plate

- each 100m row must hit 100m exactly.
- any distance below or beyond will count as a 1 second penalty.
- total penalty points will be added to your final time.
- Rx+ for anyone with 10 or less penalty points

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

Whiteboard:

Saturday, July 09, 2022

Male Clients

1

Keith
Davis

8:00 AM CrossFit

26:10

10 over

2

Joel
Quizon

8:00 AM CrossFit

20:06

23 over

3

Private

10:00 AM CrossFit

23:14

4

James
Kenney

8:00 AM CrossFit

23:19

17 over Jackson 26:52 + 65 over

5

Mike
ati

10:00 AM CrossFit

24:09

32 over

6

michael
doyle

8:00 AM CrossFit

29:41

16 over

7

scott
sabina

10:00 AM CrossFit

30:22

24 over

Female Clients

1

Kathy
Griffiths

8:00 AM CrossFit

22:11

10 over

2

Nikki
Arnush

8:00 AM CrossFit

23:00

9 over

3

Trysta
Wedding

9:00 AM CrossFit

31:23

14 over

4

jessie
schiavone

10:00 AM CrossFit

21:47

37 over

5

Emma
Kacprowicz

8:00 AM CrossFit

21:53

11 over

6

Shannon
Mahan

8:00 AM CrossFit

22:20

16 over

7

Carmen
Doyle

8:00 AM CrossFit

25:04

19 over

8

Audrey
Kenney

8:00 AM CrossFit

26:42

40 over

9

Paige
Miller

9:00 AM CrossFit

27:37

17 over

10

Jordan
Dunbar

8:00 AM CrossFit

28:33

15 over #315 glute bridges

11

Teri
Heines

9:00 AM CrossFit

31:10

23 over

12

Katherine
Kane

10:00 AM CrossFit

33:40

13

Ann-Marie
whittington

10:00 AM CrossFit

34:41