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Row

Tuesday, June 18, 2019

A. 3 rounds for quality5 rep KB PP, each arm 5 rep KB front rack reverse lunge50′ front rack KB carry (L) 50′ front rack...
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Tuesday, June 4, 2019

Every 90 sec for 30 minutes:Station 1: 12/9 Calories of Assault BikeStation 2: 15 BurpeesStation 3: 250/200 Meter RowStation 4: 20 Wall Ball ShotsStation 5:...
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Friday, May 24, 2019

In teams of 2, 8 rounds for time of: Row 500 m16 Dumbbell Shoulder-to-Overheads8 Sandbag Cleans

Wednesday, May 8, 2019

In teams of 2, AMRAP 20 min: Row 500 Meters 40 Alternating Single-Arm Dumbbell Snatches 20 burpees over rower

Monday, November 19

All Classes Pick your biggest weakness: bike or row 10 rounds for max calories of: Row/Bike 45 seconds, rest 15 seconds Row/Bike 30 seconds, rest...
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Thursday, November 15

CrossFit + QuickFit In teams of 2, with only one person working at a time: 1000m Row 100 Kettlebell Deadlifts 100 Kettlebell Walking Lunges (goblet)...
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Monday, November 12

CrossFit Every 6 minutes for 18 min (3 sets) Row 500m 30 Russian Kettlebell Swings 15 Strict Handstand Push-Ups *rest for remainder of time after...
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