calorie row

Friday, April 13, 2018

Workout: With a 3:00 Clock:
21 Overhead Squats (95,65)
21 Lateral Burpees over Rower
Max Calorie Row
Rest 3:00
With a 3:00 Clock:
18 Overhead Squats (115,80)
18 Lateral Burpees over Rower
Max Calorie Row
Rest 3:00
With a 3:00 Clock:
15 Overhead Squats (135,95)
15 Lateral Burpees over Rower
Max Calorie Row
Rest 3:00
With a 3:00 Clock:
12 Overhead Squats (155,105)
12 Lateral Burpees over Rower
Max Calorie Row

Monday, December 18, 2017

Skill: Every 2 minutes for 10 minutes perform:
2 strict Toes to Bar + 2 Bar Muscle Ups + 2 Kipping Toes To Bar

Workout: Climb the Ladder for 10 Minutes of:
6 Calorie Row
2 Front Squats (115/85)
8 Calorie Row
4 Front Squats
10 Calorie Row
6 Front Squats
etc. adding 2 to each round for both movements

Monday, December 11, 2017

Strength: Front Squats:
5x sets of 4 @ 90%
2 Strict Pullups + 2 Empty Barbell OHS

Workout: For Time :
100 Calorie Row
*Every 25 calories perform:
3 Chest to Bar Pull-ups
3 Squat Snatches (135/95)
2 Chest to Bar Pull-ups
2 Squat Snatches
1 Chest to Bar Pull-up
1 Squat Snatch

Accessory: 50 Kip Swings (Hollow / Arch) Hand Stand Hold X 5 Minutes

Friday, September 29, 2017

Strength: Overhead Squats:
Set 1-10 reps @50% of 6 Rep Max
Set 2-6 reps @75% of 6 Rep Max
Set 3-Max Reps of 6 Rep Max
Set 4-Adjust weight BASED on the NUMBER of reps in set 3

Workout: 3 Rounds
:45 seconds ON/ :15 second transition
Station 1 – Round of Cindy (5 pull-ups, 10 push-ups, 15 squats)
Station 2 – Max Box Jumps (20”)
Station 3 – Max Dumbebell Devil’s Press
Station 4 – Max Calorie Row
Station 5 – Unbroken Battle Rope Slams
*Rest 2 minutes between rounds

Wednesday, March 8, 2017

Workout: With a continuous running clock – As Many Rounds As Poisslbe in 9 Minutes of:
20 Calorie Row
10 Deadlifts (115,75)
5 Snatches (115,75)

Minute 9 to 15 minutes to complete the following:

1 Rep Max Clean and Jerk

Accessory: 3 Rounds of:
1-3 Strict Pull ups + :05 Pause at top + :05 decent

Friday, January 13, 2017

Workout: The CrossFit Open Workout 14.4
Complete as many rounds and repetitions as possible in 14 minutes of:
60-Calorie Row
50 Toes-to-Bars
40 Wall-Ball shots (20,14)
30 Cleans (135,95)
20 Ring Muscle-ups

Accessory: Accumulate 3 minutes in a banded push up

2016 Open Standards

14.4

The Open is coming!!!