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Components

1000m Row

Settings

Workout

3/8/18

Order up! We got the Jason Davis and Dixie special!

Warm Up/Mobility

Glute Smash and Floss
Side Hip Smash

Rowing Drills

100m Rowling x 3

*Go over workout and laugh at any jokes your coach makes

Metcon

1000m Row (Time)

Max Effort 1000m Row

1000m Row

Accessory

Metcon (No Measure)

5 Rds
8 V-Ups
8 Tuck Ups
8 Hollow Rocks
8 sec Hollow Hold

Rest as needed between sets

Post Workout Mobility

Couch stretch
Hip ER w/ Flexion (pigeon)

Summit Accessory

Active Recovery
20-30 min Mobility of choice

Breathing Work
3 rounds, not for time:
1:30 Row/Bike/Ski (easy, low damper)
75ft. Mixed KB Rack/Overhead carry
100 ft. Farmers Carry/Bear Hug Carry
1:30 Row/Bike/Ski (easy, low damper)
75ft. Mixed KB Rack/Overhead carry
100 ft. Farmers/Bear Hug Carry

Functional Bodybuilding
3 sets:
8/side DB Suitcase Step-up
8/side 3-point DB Row
8/side Half-kneeling Single-arm Bottoms-up KB Press

20 min Mobility of Choice

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

Whiteboard:

Thursday, March 08, 2018

Male Clients

1

Jason
Davis

8:30 AM CrossFit

3:03

3:03.8

2

John
Riddle

8:30 AM CrossFit

3:04

3:04.7

3

Kyle
Gribble

8:30 AM CrossFit

3:14

4

Devin
Frederick

5:15 AM CrossFit

3:17

5

Brandon
O'Neal

5:15 AM CrossFit

3:23

5

Private

4:30 PM CrossFit

3:23

6

Paul
Kevetter

4:30 PM CrossFit

3:25

7

Boomer
Burke

5:30 PM CrossFit

3:27

3:27.5

7

Kenneth
Midgett

5:30 PM CrossFit

3:27

3:27.3

8

Bud
Thomas

5:30 PM CrossFit

3:29

9

Robby
Glaus

5:30 PM CrossFit

3:30

10

Jim
Pierson

5:15 AM CrossFit

3:33

11

Jason
Hook

7:30 AM CrossFit

3:35

11

Spencer
Smith

9:30 AM CrossFit

3:35

12

Justin
Corff

4:30 PM CrossFit

3:39

13

Chris
Hensley

6:30 AM CrossFit

3:41

14

Brian
Peek

5:15 AM CrossFit

3:43

15

Nick
Snider

4:30 PM CrossFit

3:45

16

Drew
MacNicholas

7:30 AM CrossFit

3:48

Left rowing goggles at home

17

Ryan
Simmons

7:30 AM CrossFit

3:50

I need a Xebex

18

Gary
Carty

3:30 PM CrossFit

3:57

Female Clients

1

Dixie
Flesher

3:30 PM CrossFit

3:38

3.38.4

2

Beth
Livingston

9:30 AM CrossFit

3:42

3

Josalyn
Pausina

7:30 AM CrossFit

3:43

4

Valerie
Lyman

9:30 AM CrossFit

3:45

3:45.8

5

Sarah
Jo Ritchie

8:30 AM CrossFit

3:46

3:46.0

6

Emily
Heymann

5:30 PM CrossFit

3:55

7

Emily
Nowicki

5:30 PM CrossFit

3:59

8

Kari
Midgett

4:30 PM CrossFit

4:02

4:02.4

9

Andrea
Wiater

5:30 PM CrossFit

4:05

4:05.4

10

Lauren
Gribble

3:30 PM CrossFit

4:06

11

Christine
Thomas

5:30 PM CrossFit

4:09

12

Private

6:30 AM CrossFit

4:11

13

Linda
Pawlik

7:30 AM CrossFit

4:16

13

Private

3:30 PM CrossFit

4:16

14

Leah
Benner

9:30 AM CrossFit

4:19

15

Jess
Carr

9:30 AM CrossFit

4:22

16

Rachel
Conatser

5:30 PM CrossFit

4:25

4:25.7

17

Lindsey
Kevetter

8:30 AM CrossFit

4:29

18

Sally
MacNicholas

5:30 PM CrossFit

4:32

Stupid workout.

19

Dina
Henry

7:30 AM CrossFit

4:38

4:38:9

20

Jill
Davet

3:30 PM CrossFit

4:49

21

Kayla
Curtis

5:30 PM CrossFit

4:11