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Rowing

Tuesday, December 4

CrossFit 5 Rounds for Time: Run/Bike/Row and Russian Kettlebell Swings *pick your biggest weakness 400m Run/1200m Bike/500m row 25 Russian KB Swings

Friday, November 30

CrossFit Every 90 seconds for 24 minutes (4 sets): Station 1: 20/15 Calories of Assault Bike Station 2: 15 Burpee Box Jump-Overs Station 3: 250...
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Wednesday, October 17

CrossFit Aerobic Capacity 30 min Row *Every 500m, get off and complete 150′ Farmers Carry *goal is to maintain SAME pace on rower entire time...
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Wednesday, October 3

CrossFit Teams of 3 AMRAP 16 min: 300m row (rest station) 20 DB hang squat cleans (rest station) 10 Strict Pull-ups (rest station) Longevity Skill:...
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Friday, September 21

CrossFit + Longevity + QuickFit Retest Day 3 AMRAP 7 min: 200m row 50 double unders

Thursday 8/23

CrossFit FGB! (Fight Gone Bad) 3 rounds for max reps: 1 minute wall balls 1 minute sumo deadlift high pulls 1 minute of box jumps...
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Tuesday 8/7

CrossFit For time: Row 2000 meters Run 1 mile Row 2000 meters Run 1 mile Row 2000 meters QuickFit 3 min at each station for...
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Friday 7/13

CrossFit: Test Day #3- aerobic capacity Row 5,000 meters Longevity: Max distance row in 20 min. Quickfit: Max distance row in 20 min.

Friday 6/15

CrossFit: Team Triple 3 Teams of 2 split work however with only 1 partner working at a time For time: 3000m Row 300 Double Unders...
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