1000m Row Archives - Crossfit Equality

11.29.16 Tuesday

STRENGTH/SKILL:
3 Rounds of:
1a) Wide Stance Goblet Squat x 8 reps.
1b) 1-Arm KB Rows x 10-15 ea.
1c) Banded Alphabets x 1 set each side.
Rest 30s.

METCON:
5 Rounds of:
Run 400 meters
10 Pull-ups (sub 15 Ring Rows)
Rest 2:00
– Score = slowest split
– 25:00 Cap

AFTER PARTY:
5:00 Foam Roll
_______________________________________________________________________________________________________
5:30 PM BootCamp Class

METCON:
Modified “Jackie”
For Time:
1K Row
50 DB Thrusters (20, 15)
30 Pull-ups or Ring Rows
*20:00 Cap*

AFTER PARTY:
5:00 of Foam Rolling then Static Stretching

QOD: What body part is pronounced as one letter but written with three, only two different letters are used?

11.08.16 Tuesday

We had a BUNCH of Front Squat PRs tonight! Coach Ginger included with a Front Squat PR of 205lbs!

STRENGTH/SKILL:
3 Rounds of:
1a) DB Split Squats x 8-10 ea.
1b) Strict Pull-ups x 4-6 ea.
1c) Farmer Carry x 100m (1KB: 70, 53#).
Rest 60s

METCON:
For time:
1000m Row
30 Power Snatch (115, 75)
50 T2B
*15:00 Time Cap*

AFTER PARTY:
5:00 of Static Stretching
______________________________________________________________________________________________________________________________
5:30 PM BootCamp Class

METCON:
1:00 at each station x 3:
1) Bent Over Row with Sandbag
2) DU/SU
3) G2OH with Plate
4) Plate Sumo Squat
5) Bicycle Crunch
*After last station is completed, sprint to the dumpster and back
*Rest 1:00 between rounds
*Score is total reps

AFTER PARTY:
100 Sledge Hammers for Time

QOD: Which President received the highest number of popular votes and the highest number of electoral votes of any US Presidential election?

11.03.16 Thursday

Lisa E working through speed front squats!

SKILL REVIEW
Spend 10:00 working on ring transitions for Muscle Up skill today.
People that have muscle-ups can accumulate 15-30 reps and practice triple unders between sets.
GUESTS: Ring Rows 3 x 10

METCON:
3 RFT:
40 Double Unders or 1min of DU Attempts
30 Air Squats
20 KBS (53, 35)
10 Alternating Pistols

AFTER PARTY:
5:00 of foam rolling calves, hamstrings, quads, lats
_______________________________________________________________________________________________________________________________
5:30 PM BootCamp Class

METCON:
Buy In: 1000M Row
Then, AMRAP 12:00:
21 Wall Balls
15 Toe to Post
9 Box Dips (Tricep Dips)

AFTER PARTY:
Speed Skaters 3 x 10
If time remains – Mobility!

QOD: There was a green house. Inside the green house there was a white house. Inside the white house there was a red house. Inside the red house there were lots of babies. What is it?

09.13.13 Friday

Main – CrossFit

View Public Whiteboard

Warm-up (No Measure)

2 Rounds:
200m Run
15 KBS
10 Jumping Squats

Warm-up

While athletes are rowing, partner up and do 10 each med ball backwards passes. Focus on shrugging shoulders, opening hips and coming up on toes.

1000m Row (Time)

Max Effort 1000m Row

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#