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Components

500m Row

Metcon

Metcon

Settings

Workout

01February2017

Coach Thomas Kauffman

Warm-up

Complete 2 rounds

Row 300m
20 x Air Squats
10 x Bent Rows
10 x Push Ups
10 x Hang Cleans
10 x Alternating Step-Ups

Strength & Skill

500m Row (Time)

Max Effort 500m Row

500m Row

-3 Attempts at 500m Row
-Enter lowest time into Wodify
-Rest no more than 5 min between attempts

Metcon (3 Rounds for time)

Enter all 3 Rowing times here

Metcon

Metcon (AMRAP - Rounds and Reps)

AMRAP 10
30 Double
15 Toes to Bar

EMOM: Increase one rep every min, Power Clean

*Start 0:00 = 1 rep, 1:00 = 2 reps, 2:00 = 3 reps, etc. etc. :-)
*Only count DU & T2B for score

Weights:
Rx+ 165/115
Rx 135/95
Sc 95/65

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

Whiteboard:

Wednesday, February 01, 2017

Clients:

Clients

1

Brendan
Wuest

5:00 PM CrossFit

1:24

PR!

2

Justin
Stein

9:30 AM CrossFit

1:30

3

Justin
Fadler

6:00 AM CrossFit

1:31

4

Dusty
Schmidt

9:30 AM CrossFit

1:33

5

Andrew
Stitzel

5:00 PM CrossFit

1:34

5

Kent
Higginbotham

6:00 PM CrossFit

1:34

6

Chad
Miller

4:00 PM CrossFit

1:36

7

Colin
Wright

4:00 PM CrossFit

1:38

8

Gary
Hilligoss

6:00 AM CrossFit

1:39

9

Greg
Mathison

4:00 PM CrossFit

1:41

10

Jason
Mashburn

5:00 PM CrossFit

1:42

11

Kyle
Hardy

9:30 AM CrossFit

1:44

12

Ninette
Campbell

4:00 PM CrossFit

1:45

13

Kevin
Largent

6:00 AM CrossFit

1:46

14

Private

9:30 AM CrossFit

1:50

15

Melisa
Self

6:00 PM CrossFit

1:51

16

Calvin
Nagle

6:00 AM CrossFit

1:55

17

Shequia
Mashburn

5:00 PM CrossFit

2:20

18

Chris
Steevens

4:00 PM CrossFit

1:39

19

Private

6:00 PM CrossFit

1:40

20

Rayaan
Yasin

6:00 PM CrossFit

1:48

21

Scott
Dougherty

5:00 PM CrossFit

1:52

1.53.9; 2.00.4

22

Bob
Naes

4:00 PM CrossFit

1:53

23

Jim
Welch

6:00 PM CrossFit

1:59

24

Alexa
Joly

6:00 AM CrossFit

2:03

25

Karen
Boulware

6:00 AM CrossFit

2:12

26

Linda
Boman

6:00 AM CrossFit

2:15

27

Kimberly
Fleming

6:00 PM CrossFit

2:21