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Components

1000m Row

Settings

Workout

Wednesday

Warm-up

10 mins

Dynamic Warm-up

Metcon

30 mins

In preperation for the 1K row...

500m at 50% effort
Rest as needed
400m at 60% effort
Rest as needed
300m row at 80% effort
Rest as needed
200m row at 90% effort
Rest as needed

1000m Row (Time)

Max Effort 1000m Row

1000m Row

Gymnastics

Core Circuit
4 Rounds NFT
10 Elbow to Push-up Planks
10 Russian Twists
10 Flutter kicks
10 second RKC plank

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

Whiteboard:

Wednesday, March 02, 2016

Male Clients

1

Gary
Blount

11:00 AM CrossFit

3:02

damper 7 - 3:02:5

2

Travis
Stutts

6:00 PM CrossFit

3:09

3

Justin
Flatt

6:00 PM CrossFit

3:11

3:11.9 damper 8

4

Coty
McMick

5:00 PM CrossFit

3:16

5

John
Tysinger

6:00 AM CrossFit

3:20

3:20.8

6

Robert
Herford

6:00 PM CrossFit

3:23

7

Eric
Robinson

5:00 PM CrossFit

3:30

8

Tyler
Johnson

5:00 PM CrossFit

3:35

9

Justin
Higbee

5:00 PM CrossFit

3:36

10

Chad
Harrell

5:00 AM CrossFit

3:40

10

Dan
Carley

5:00 AM CrossFit

3:40

11

Michael
Eannone

6:00 PM CrossFit

3:41

12

Jonathan
Visconti

6:00 PM CrossFit

3:43

13

Private

7:00 PM CrossFit

3:48

14

Jason
Cansler

7:00 PM CrossFit

3:49

15

Alex
Letham

7:00 PM CrossFit

3:50

16

James
Gutin

7:00 PM CrossFit

3:51

17

Young
Kim

6:00 PM CrossFit

3:53

18

Cameron
Rosenow

11:00 AM CrossFit

4:20

at 5 resis

Female Clients

1

Jackie
Cansler

6:00 PM CrossFit

3:51

7 damper

2

Amy
Bullock

6:00 PM CrossFit

3:54

7 damper

3

Michelle
Perno

6:00 AM CrossFit

4:00

4

Holli
Christ

6:00 AM CrossFit

4:08

4

Rachel
Klahr

6:00 PM CrossFit

4:08

5

Macaira
Herford

9:00 AM CrossFit

4:11

6

Brittany
Dirmann

6:00 AM CrossFit

4:13

7

Michelle
Shuck

11:00 AM CrossFit

4:15

8

Molly
McDonald

7:00 PM CrossFit

4:19

9

Lisa
Hovis

5:00 PM CrossFit

4:22

10

Jennifer
Rosa

9:00 AM CrossFit

5:01

11

Amanda
Strous

6:00 PM CrossFit

4:31

12

Samantha
Thompson

5:00 PM CrossFit

4:53

13

Laura
Yakamna

6:00 PM CrossFit

4:57