05/01/2024 |
CrossFit.com 120930 |
Five rounds for time of:
Row 500 meters
135 pound Bench press, 15 reps.
|
22m 11s Performed as RX |
04/29/2024 |
|
5 rounds:
Row 500m
15 left arm KB snatch 35#
15 right arm KB snatch |
24m 35s Performed as RX |
03/04/2024 |
CrossFit.com 120930 |
Five rounds for time of:
Row 500 meters
135 pound Bench press, 15 reps.
|
22m 10s Performed as RX |
03/01/2024 |
|
3 rounds for time:
Row 500 meters
15 strict pull-ups
30 regular push-ups
HOME ROWER |
21m 55s Performed as RX |
02/15/2024 |
|
3 Rounds:
Row 500m
30 Flutterkicks 4-ct
20 Deadlifts 155#
10 strict pullups |
22m 40s Performed as RX |
02/07/2024 |
CrossFit.com 120930 |
Five rounds for time of:
Row 500 meters
135 pound Bench press, 15 reps.
|
20m 47s Performed as RX |
12/11/2023 |
|
4 minutes:
Row 500m
AMRAP thrusters 75#
Rest 2 minutes
4 minutes:
Row 500m
AMRAP snatches 75#
Rest 2 minutes
4 minutes:
Row 500m
AMRAP Squat cleans 75# |
44 reps Performed as RX |
12/05/2023 |
|
3 rounds:
15 power cleans 115#
12 wallballs
9 KB swings 55#
Then row 500m
2 rounds of above
Then row 500m
1 round of above
Then row 500m |
35m 30s Performed as RX |
11/21/2023 |
CrossFit.com 120930 |
Five rounds for time of:
Row 500 meters
135 pound Bench press, 15 reps.
|
19m 59s Performed as RX |
11/16/2023 |
|
3 Rounds:
Row 500m
50 flutter kicks 4-ct
25 dips |
19m 18s Performed as RX |
11/12/2023 |
|
3 rounds for time:
Row 500 meters
15 strict pull-ups
30 regular push-ups
HOME ROWER |
20m 51s Performed as RX |
10/19/2023 |
CrossFit.com 120930 |
Five rounds for time of:
Row 500 meters
135 pound Bench press, 15 reps.
|
20m 49s Performed as RX |
10/08/2023 |
|
4 Rounds of:
Row 500m
Then 3 rounds of Cindy:
5 pullups
10 pushups
15 air squats
HOME ROWER |
32m 32s Performed as RX |
09/27/2023 |
|
3 rounds:
15 power cleans 115#
12 wallballs
9 KB swings 55#
Then row 500m
2 rounds of above
Then row 500m
1 round of above
Then row 500m |
31m 45s Performed as RX |
09/17/2023 |
160830 |
Row 250 meters
Row 500 meters
Row 1,000 meters
Row 500 meters
Row 250 meters
Rest 1 minute between each effort.
HOME ROWER |
14m 57s Performed as RX |
09/07/2023 |
|
3 Rounds:
Row 500m
50 flutter kicks 4-ct
25 dips
HOME ROWER |
17m 42s Performed as RX |
08/27/2023 |
|
3 rounds for time:
Row 500 meters
15 strict pull-ups
30 regular push-ups
HOME ROWER |
20m 39s Performed as RX |
08/21/2023 |
CrossFit.com 120930 |
Five rounds for time of:
Row 500 meters
135 pound Bench press, 15 reps.
|
19m 23s Performed as RX |
08/14/2023 |
|
3 rounds:
15 power cleans 115#
12 wallballs
9 KB swings 55#
Then row 500m
2 rounds of above
Then row 500m
1 round of above
Then row 500m |
32m 16s Performed as RX |
07/28/2023 |
|
Row 500m
21 toe to bars
21 back squats 115#
Row 500m
15 toe to bars
15 back squats 115#
Row 500m
9 toe to bars
9 back squats 115# |
17m 58s Performed as RX |
07/25/2023 |
|
3 rounds for time:
Row 500 meters
15 strict pull-ups
30 HR push-ups
HOME ROWER |
20m 45s Performed as RX |
06/28/2023 |
|
3 rounds for time:
Row 500 meters
15 strict pull-ups
30 regular push-ups
HOME ROWER |
21m 03s Performed as RX |
06/12/2023 |
|
2 rounds:
Row 1000m
50 pushups
Row 500m
25 bench press 155#
Rest 5 minutes between rounds |
38m 27s Workout Scaled |
06/08/2023 |
160830 |
Row 250 meters
Row 500 meters
Row 1,000 meters
Row 500 meters
Row 250 meters
Rest 1 minute between each effort. |
13m 51s Performed as RX |
02/20/2023 |
|
4 minutes:
Row 500m
AMRAP thrusters 75#
Rest 2 minutes
4 minutes:
Row 500m
AMRAP snatches 75#
Rest 2 minutes
4 minutes:
Row 500m
AMRAP Squat cleans 75# |
42 reps Performed as RX |
01/25/2023 |
|
3 Rounds:
Row 500m
30 Flutterkicks 4-ct
20 Deadlifts 155#
10 strict pullups |
22m 20s Workout Scaled |
12/05/2022 |
|
For time:
0 - 10:00: Row 2000m, then max clean and jerks 95#
10 - 13:00: Rest
13 - 20:00: Row 1000m, then max thrusters 95#
20 - 23:00: Rest
23 - 27:00: Row 500m, then max wallballs |
48 reps Performed as RX |
11/16/2022 |
CrossFit.com 120930 |
Five rounds for time of:
Row 500 meters
135 pound Bench press, 15 reps.
|
19m 56s Performed as RX |
11/03/2022 |
|
5 rounds:
Row 500m
15 left arm KB snatch 35#
15 right arm KB snatch
HOME ROWER |
22m 40s Performed as RX |
10/31/2022 |
160830 |
Row 250 meters
Row 500 meters
Row 1,000 meters
Row 500 meters
Row 250 meters
Rest 1 minute between each effort.
HOME ROWER |
14m 30s Performed as RX |
10/18/2022 |
|
4 minutes:
Row 500m
AMRAP thrusters 75#
Rest 2 minutes
4 minutes:
Row 500m
AMRAP snatches 75#
Rest 2 minutes
4 minutes:
Row 500m
AMRAP Squat cleans 75# |
46 reps Performed as RX |
10/15/2022 |
|
3 rounds for time:
Row 500 meters
15 strict pull-ups
30 regular push-ups
HOME ROWER |
20m 12s Performed as RX |
09/22/2022 |
|
5 rounds:
Row 500m
15 left arm KB snatch 35#
15 right arm KB snatch
HOME ROWER |
24m 17s Performed as RX |
08/26/2022 |
|
3 rounds for time:
Row 500 meters
15 strict pull-ups
30 regular push-ups |
20m 09s Performed as RX |
06/09/2022 |
|
5 rounds:
Row 500m
15 left arm KB snatch 35#
15 right arm KB snatch |
22m 58s Performed as RX |
05/15/2022 |
|
1 round:
Row 500m
15 left arm KB snatch 35#
15 right arm KB snatch
Then
4 rounds:
Row 500m
50 flutterkicks 4 CT
HOME ROWER |
25m 10s Performed as RX |
05/10/2022 |
160830 |
Row 250 meters
Row 500 meters
Row 1,000 meters
Row 500 meters
Row 250 meters
Rest 1 minute between each effort. |
14m 51s Performed as RX |
03/28/2022 |
|
5 rounds:
Row 500m
15 left arm KB snatch 35#
15 right arm KB snatch |
21m 50s Performed as RX |
12/20/2021 |
|
5 rounds
Row 500m
Rest |
9m 01s Performed as RX |
12/15/2021 |
|
5 rounds:
Row 500m
15 left arm KB snatch 35#
15 right arm KB snatch
HOME ROWER |
23m 10s Performed as RX |
12/01/2021 |
|
3 Rounds:
Row 500m
30 Flutterkicks 4-ct
20 Deadlifts 155#
10 strict pullups |
19m 21s Performed as RX |
11/19/2021 |
|
5 rounds:
Row 500m
15 left arm KB snatch 35#
15 right arm KB snatch |
20m 55s Performed as RX |
10/12/2021 |
|
For time:
0 - 10:00: Row 2000m, then max clean and jerks 95#
10 - 13:00: Rest
13 - 20:00: Row 1000m, then max thrusters 95#
20 - 23:00: Rest
23 - 27:00: Row 500m, then max wallballs |
59 reps Performed as RX |
10/06/2021 |
|
3 rounds for time:
Row 500 meters
15 strict pull-ups
30 regular push-ups
HOME ROWER |
17m 08s Performed as RX |
10/05/2021 |
|
3 rounds:
15 power cleans 115#
12 wallballs
9 KB swings 55#
Then row 500m
2 rounds of above
Then row 500m
1 round of above
Then row 500m |
30m 38s Performed as RX |
09/17/2021 |
|
5 rounds:
Row 500m
15 left arm KB snatch 35#
15 right arm KB snatch
HOME ROWER |
22m 24s Performed as RX |
09/16/2021 |
CrossFit.com 120930 |
Five rounds for time of:
Row 500 meters
135 pound Bench press, 15 reps.
|
20m 17s Performed as RX |
09/04/2021 |
160830 |
Row 250 meters
Row 500 meters
Row 1,000 meters
Row 500 meters
Row 250 meters
Rest 1 minute between each effort.
HOME ROWER |
14m 12s Performed as RX |
06/20/2021 |
|
5 rounds:
Row 500m
15 left arm KB snatch 35#
15 right arm KB snatch
HOME ROWER |
23m 17s Performed as RX |
06/15/2021 |
|
2 partner team 20 minute AMRAP:
Partner 1: Row 500m
Partner 2: work on AMRAP:
5 Chest to bar pullups
10 HR pushups
5 toe to bars
10 KB swings @ 55#
Switch after every row. Start where partner left off. |
10 rounds 18 reps Performed as RX |
06/11/2021 |
|
2 rounds:
Row 1000m
50 pushups
Row 500m
25 bench press 155#
Rest 5 minutes between rounds |
29m 44s Performed as RX |
06/07/2021 |
|
Row 500m
21 toe to bars
21 back squats 115#
Row 500m
15 toe to bars
15 back squats 115#
Row 500m
9 toe to bars
9 back squats 115# |
14m 24s Performed as RX |
05/26/2021 |
|
For time:
Row 500 meters
Wallballs, 50 reps
Push-ups, 50 reps
Sit-ups, 50 reps
pull-ups, 30 reps
50 Back extension, 50 reps
Dips, 50 reps
Turkish Get-up, 20 reps, alternating arms 35#KB |
25m 32s Performed as RX |
05/18/2021 |
|
3 rounds for time:
Row 500 meters
15 strict pull-ups
30 regular push-ups
HOME ROWER |
16m 43s Performed as RX |
05/17/2021 |
|
Row 1000m
5 rounds:
5 power cleans 135#
5 burpee box get overs 30"
Row 500m
4 rounds:
4 power cleans 155#
4 burpee box get overs 30"
Row 250m
3 rounds:
3 power cleans 185#
3 burpee box get overs 30" |
26m 16s Performed as RX |
05/09/2021 |
160830 |
Row 250 meters
Row 500 meters
Row 1,000 meters
Row 500 meters
Row 250 meters
Rest 1 minute between each effort.
HOME ROWER |
14m 16s Performed as RX |
01/27/2021 |
Martin |
Two team partner workout:
Row 2000m
100 deadlifts @ BW
50 thrusters @ 95
Row 1000m
100 HR pushups
50 pullups
Row 500m
100 situps
100 wallballs |
39m 28s Performed as RX |
01/21/2021 |
160830 |
Row 250 meters
Row 500 meters
Row 1,000 meters
Row 500 meters
Row 250 meters
Rest 1 minute between each effort. |
13m 37s Performed as RX |
01/18/2021 |
|
5 rounds:
Row 500m
15 left arm KB snatch 35#
15 right arm KB snatch
HOME ROWER |
22m 28s Performed as RX |
12/09/2020 |
|
3 rounds for time of:
21 hang squat snatches
Row 500 meters
Plank hold for time equal to row time
115 lb. |
25m 08s Workout Scaled |
11/06/2020 |
|
3 rounds for time:
Row 500 meters
15 strict pull-ups
30 regular push-ups
HOME ROWER |
16m 05s Performed as RX |
08/27/2020 |
|
2 rounds:
Row 1000m
50 pushups
Row 500m
25 bench press 155#
Rest 5 minutes between rounds |
30m 11s Performed as RX |
08/18/2020 |
|
3 rounds:
15 power cleans 115#
12 wallballs
9 KB swings 55#
Then row 500m
2 rounds of above
Then row 500m
1 round of above
Then row 500m |
29m 00s Performed as RX |
08/07/2020 |
|
5 rounds:
Row 500m
15 left arm KB snatch 35#
15 right arm KB snatch
HOME ROWER |
23m 00s Performed as RX |
08/02/2020 |
|
3 rounds for time:
Row 500 meters
15 strict pull-ups
30 regular push-ups
HOME ROWER |
16m 32s Performed as RX |
07/31/2020 |
|
For time:
0 - 10:00: Row 2000m, then max clean and jerks 95#
10 - 13:00: Rest
13 - 20:00: Row 1000m, then max thrusters 95#
20 - 23:00: Rest
23 - 27:00: Row 500m, then max wallballs |
69 reps Performed as RX |
07/27/2020 |
160830 |
Row 250 meters
Row 500 meters
Row 1,000 meters
Row 500 meters
Row 250 meters
Rest 1 minute between each effort. |
13m 29s Performed as RX |
07/21/2020 |
170312 |
For time:
Row 500 meters
30 body-weight bench presses
Row 1,000 meters
20 body-weight bench press
Row 2,000 meters
10 body-weight bench presses |
26m 07s Performed as RX |
06/18/2020 |
|
4 Rounds:
Row 500m
20 GHD situps
10 c2b pullups |
21m 31s Performed as RX |
06/05/2020 |
160830 |
Row 250 meters
Row 500 meters
Row 1,000 meters
Row 500 meters
Row 250 meters
Rest 1 minute between each effort.
HOME ROWER |
14m 19s Performed as RX |
05/31/2020 |
|
5 rounds:
Row 500m
15 left arm KB snatch 35#
15 right arm KB snatch
HOME ROWER |
23m 14s Performed as RX |
05/29/2020 |
|
3 rounds:
15 power cleans 115#
12 wallballs
9 KB swings 55#
Then row 500m
2 rounds of above
Then row 500m
1 round of above
Then row 500m |
25m 24s Performed as RX |
05/14/2020 |
|
Row 1000m
50 thrusters @ 45#
25 pullups
Row 500m
25 thrusters @ 45#
15 pullups
Row 250m
15 thrusters @ 45#
5 pullups |
18m 35s Performed as RX |
04/08/2020 |
160830 |
Row 250 meters
Row 500 meters
Row 1,000 meters
Row 500 meters
Row 250 meters
Rest 1 minute between each effort.
HOME ROWER |
14m 20s Performed as RX |
03/15/2020 |
CrossFit.com 120930 |
Five rounds for time of:
Row 500 meters
135 pound Bench press, 15 reps.
|
16m 54s Performed as RX |
03/02/2020 |
|
3 rounds for time:
Row 500 meters
15 strict pull-ups
30 HR push-ups
HOME ROWER |
17m 28s Performed as RX |
02/16/2020 |
|
30 minute AMRAP (2 Partner Team):
P1- Run 400 or Row 500m
P2- work on the following:
5 Chest to Bar Pullups
10 Thrusters 75#
15 KB Swings 55#
HOME ROWER (so rowed 400)
Switch at the end of each row/run. Each completed row/run counts as 1 round toward total score.
|
25 rounds 19 reps Performed as RX |
02/08/2020 |
|
3 rounds for time:
Row 500 meters
15 strict pull-ups
30 HR push-ups
HOME ROWER |
17m 49s Performed as RX |
01/28/2020 |
|
2 rounds:
Row 1000m
50 pushups
Row 500m
25 bench press 155#
Rest 5 minutes between rounds |
32m 18s Performed as RX |
01/12/2020 |
|
5 Rounds:
Row 500m
15 left arm KB snatch 35#
15 right arm KB snatch 35#
HOME ROWER |
20m 14s Workout Scaled |
01/08/2020 |
|
For time:
Row 500 meters
Wallballs, 50 reps
Push-ups, 50 reps
Sit-ups, 50 reps
pull-ups, 30 reps
50 Back extension, 50 reps
Dips, 50 reps
Turkish Get-up, 20 reps, alternating arms 35#KB |
28m 27s Performed as RX |
11/22/2019 |
|
For time:
0 - 10:00: Row 2000m, then max clean and jerks 95#
10 - 13:00: Rest
13 - 20:00: Row 1000m, then max thrusters 95#
20 - 23:00: Rest
23 - 27:00: Row 500m, then max wallballs |
69 reps Performed as RX |
11/14/2019 |
|
30 minute AMRAP (2 Partner Team):
P1- Run 400 or Row 500m
P2- work on the following:
5 Chest to Bar Pullups
10 Thrusters 75#
15 KB Swings 55#
Switch at the end of each row/run. Each completed row/run counts as 1 round toward total score.
|
22 rounds 20 reps Performed as RX |
09/22/2019 |
|
3 rounds for time of:
21 hang squat snatches
Row 500 meters
Plank hold for time equal to row time
115 lb. |
24m 36s Workout Scaled |
09/20/2019 |
|
3 Rounds:
Row 500m
40 Air squats
30 situps
20 HR pushups
10 pullups |
18m 22s Performed as RX |
09/04/2019 |
|
For time:
0 - 10:00: Row 2000m, then max clean and jerks 95#
10 - 13:00: Rest
13 - 20:00: Row 1000m, then max thrusters 95#
20 - 23:00: Rest
23 - 27:00: Row 500m, then max wallballs |
67 reps Performed as RX |
08/20/2019 |
|
3 rounds:
Row 500m
21 toes to bar
12 Deadlifts 225# |
19m 17s Performed as RX |
08/06/2019 |
|
For time:
0 - 10:00: Row 2000m, then max clean and jerks 95#
10 - 13:00: Rest
13 - 20:00: Row 1000m, then max thrusters 95#
20 - 23:00: Rest
23 - 27:00: Row 500m, then max wallballs |
67 reps Performed as RX |
07/29/2019 |
|
3 Rounds:
Row 500m
40 Air squats
30 situps
20 HR pushups
10 pullups |
18m 46s Performed as RX |
06/22/2019 |
|
30 minute AMRAP (2 Partner Team):
P1- Run 400 or Row 500m
P2- work on the following:
5 Chest to Bar Pullups
10 Thrusters 75#
15 KB Swings 55#
HOME ROWER
Switch at the end of each row/run. Each completed row/run counts as 1 round toward total score.
|
23 rounds 0 reps Performed as RX |
06/15/2019 |
160830 |
Row 250 meters
Row 500 meters
Row 1,000 meters
Row 500 meters
Row 250 meters
Rest 1 minute between each effort.
HOME ROWER |
14m 10s Performed as RX |
06/11/2019 |
|
For time:
0 - 10:00: Row 2000m, then max clean and jerks 95#
10 - 13:00: Rest
13 - 20:00: Row 1000m, then max thrusters 95#
20 - 23:00: Rest
23 - 27:00: Row 500m, then max wallballs |
63 reps Performed as RX |
06/01/2019 |
|
3 rounds for time:
Row 500 meters
15 strict pull-ups
30 HR push-ups
HOME ROWER |
18m 22s Performed as RX |
05/13/2019 |
|
30 minute AMRAP (2 Partner Team):
P1- Run 400 or Row 500m
P2- work on the following:
5 Pullups
10 Thrusters 75#
15 KB Swings 55#
Switch at the end of each row/run. Each completed row/run counts as 1 round toward total score.
|
25 rounds 3 reps Performed as RX |
05/10/2019 |
|
Row 2000m
50 Wall Ball @ 20#
Row 1000m
35 Wall Ball @ 20#
Row 500m
20 Wall Ball @ 20# |
23m 16s Performed as RX |
04/18/2019 |
160830 |
Row 250 meters
Row 500 meters
Row 1,000 meters
Row 500 meters
Row 250 meters
Rest 1 minute between each effort. |
13m 37s Performed as RX |
04/02/2019 |
|
Row 1000m
25 knee to elbow
25 pullups
Row 500m
15 knee to elbow
15 pullups
Row 250m
5 knee to elbow
5 pullups
HOME ROWER |
16m 14s Performed as RX |
03/12/2019 |
|
3 rounds for time:
Row 500 meters
15 strict pull-ups
30 push-ups
HOME ROWER |
17m 35s Performed as RX |
03/04/2019 |
|
3 Rounds:
Row 500m
40 Air squats
30 situps
20 HR pushups
10 pullups |
18m 32s Performed as RX |
11/26/2018 |
160830 |
Row 250 meters
Row 500 meters
Row 1,000 meters
Row 500 meters
Row 250 meters
Rest 1 minute between each effort. |
13m 19s Performed as RX |
11/06/2018 |
|
Row 2000m
50 Wall Ball @ 20#
Row 1000m
35 Wall Ball @ 20#
Row 500m
20 Wall Ball @ 20# |
23m 33s Performed as RX |
11/05/2018 |
160830 |
Row 250 meters
Row 500 meters
Row 1,000 meters
Row 500 meters
Row 250 meters
Rest 1 minute between each effort.
HOME ROWER |
14m 09s Performed as RX |
10/07/2018 |
|
Row 1000m
25 knee to elbow
25 pullups
Row 500m
15 knee to elbow
15 pullups
Row 250m
5 knee to elbow
5 pullups
HOME ROWER |
16m 40s Performed as RX |
09/13/2018 |
|
5 Rounds:
In 3 minutes:
Row 500m
Max HR pushups
Rest 3 minutes between rounds. |
123 reps Performed as RX |
08/06/2018 |
|
4 Rounds of:
Row 500m
Then 3 rounds of Cindy:
5 pullups
10 pushups
15 air squats |
25m 11s Performed as RX |
07/18/2018 |
|
4 Rounds:
Row 500m
10 Right-arm DB Snatch Burpees @ 40#
10 Left-arm DB Snatch Burpees @ 40# |
22m 07s Performed as RX |
05/20/2018 |
|
5 Rounds:
Row 500m
20 burpees
20 abmat situps |
27m 37s Performed as RX |
05/16/2018 |
CrossFit.com 120930 |
Five rounds for time of:
Row 500 meters
135 pound Bench press, 15 reps.
|
17m 23s Performed as RX |
03/15/2018 |
|
3 Rounds:
Row 500m
50 Flutterkicks 4-ct
25 Mountain Climbers 4-ct |
23m 48s Performed as RX |
03/08/2018 |
|
5 Rounds:
Row 500m
20 burpees
20 abmat situps |
25m 34s Performed as RX |
03/06/2018 |
|
Row 1000m
25 knee to elbow
25 pullups
Row 500m
15 knee to elbow
15 pullups
Row 250m
5 knee to elbow
5 pullups |
15m 51s Performed as RX |
02/05/2018 |
|
20 minute AMRAP:
2 partner team:
Partner 1: Row 500m
Partner 2: work on AMRAP:
5 Chest to bar pullups
10 HR pushups
15 KB swings @ 55#
20 abmat situps
Switch after every row. Start where partner left off.
Completed row is a round; every 100m is a rep. |
16 rounds 28 reps Performed as RX |
02/02/2018 |
170312 |
For time:
Row 500 meters
30 body-weight bench presses
Row 1,000 meters
20 body-weight bench press
Row 2,000 meters
10 body-weight bench presses |
28m 07s Performed as RX |
01/23/2018 |
|
4 Rounds of:
Row 500m
Then 3 rounds of Cindy:
5 pullups
10 HR pushups
15 air squats |
26m 58s Performed as RX |
01/19/2018 |
|
21-15-9:
Deadlift @ 155#
Burpees
Push Press @ 25# DBs
Flutterkicks 4-ct
Row 500m after each round
|
19m 11s Performed as RX |
01/02/2018 |
|
3 Rounds:
Row 500m
40 Air Squats
30 Situps
20 HR Pushups
10 Pullups |
17m 53s Performed as RX |
12/02/2017 |
|
3 Rounds:
Row 500m
50 flutter kicks 4-ct
25 dips
HOME ROWER |
15m 35s Performed as RX |
11/22/2017 |
|
Row 750m
10 pullups
Row 500m
20 pullups
Row250m
30 pullups
HOME ROWER |
12m 55s Performed as RX |
11/21/2017 |
CrossFit.com 130830 |
10 rounds with a 2 minute rest in between, of any (or any combination) of:
Swim 100 meters
OR
Run 400 meters
OR
Row 500 meters
OR
Bike 1000 meters
Post your choice of exercises and times of each round to comments.
|
36m 53s Performed as RX |
11/19/2017 |
|
3 rounds:
Row 500m
15 KB Swings @ 55#
30 Air squats |
11m 58s Performed as RX |
11/15/2017 |
|
Row 1000m
25 knee to elbow
25 pullups
Row 500m
15 knee to elbow
15 pullups
Row 250m
5 knee to elbow
5 pullups
HOME ROWER |
17m 41s Performed as RX |
10/21/2017 |
160830 |
Row 250 meters
Row 500 meters
Row 1,000 meters
Row 500 meters
Row 250 meters
Rest 1 minute between each effort.
HOME ROWER |
14m 15s Performed as RX |
07/26/2017 |
CrossFit.com 120930 |
Five rounds for time of:
Row 500 meters
135 pound Bench press, 15 reps.
|
16m 52s Performed as RX |
07/20/2017 |
160830 |
Row 250 meters
Row 500 meters
Row 1,000 meters
Row 500 meters
Row 250 meters
Rest 1 minute between each effort.
HOME ROWER |
14m 58s Performed as RX |
07/14/2017 |
|
Row 1000m
50 thrusters @ 45#
25 pullups
Row 500m
25 thrusters @ 45#
15 pullups
Row 250m
15 thrusters @ 45#
5 pullups |
19m 56s Performed as RX |
07/03/2017 |
|
Row 2000m
50 Wall Ball @ 20#
Row 1000m
35 Wall Ball @ 20#
Row 500m
20 Wall Ball @ 20# |
24m 41s Performed as RX |
05/22/2017 |
CrossFit.com 120930 |
Five rounds for time of:
Row 500 meters
135 pound Bench press, 15 reps.
|
17m 55s Performed as RX |
03/16/2017 |
170312 |
For time:
Row 500 meters
30 body-weight bench presses
Row 1,000 meters
20 body-weight bench press
Row 2,000 meters
10 body-weight bench presses |
31m 06s Performed as RX |
02/11/2017 |
160830 |
Row 250 meters
Row 500 meters
Row 1,000 meters
Row 500 meters
Row 250 meters
Rest 1 minute between each effort.
HOME ROWER |
14m 32s Performed as RX |
01/18/2017 |
CrossFit.com 111112 |
For time:
Row 500 meters
20 inch Box jump, 50 reps
Push-ups, 50 reps
Sit-ups, 50 reps
Jumping pull-ups, 50 reps
50 Back extension, 50 reps
Dips, 50 reps
1.5 pood Turkish Get-up, 20 reps, alternating arms (scaled to 35#DB) |
25m 34s Workout Scaled |
12/27/2016 |
160830 |
Row 250 meters
Row 500 meters
Row 1,000 meters
Row 500 meters
Row 250 meters
Rest 1 minute between each effort.
HOME ROWER |
14m 23s Performed as RX |
09/02/2016 |
160830 |
Row 250 meters
Row 500 meters
Row 1,000 meters
Row 500 meters
Row 250 meters
Rest 1 minute between each effort.
HOME ROWER |
14m 26s Performed as RX |
06/10/2016 |
|
3 rounds:
Row 500m
15 KB Swings @ 55#
30 Air squats |
11m 43s Performed as RX |
04/13/2016 |
CrossFit.com 111112 |
For time:
Row 500 meters
20 inch Box jump, 50 reps
Push-ups, 50 reps
Sit-ups, 50 reps
Jumping pull-ups, 50 reps
50 Back extension, 50 reps
Dips, 50 reps
1.5 pood Turkish Get-up, 20 reps, alternating arms (scaled to 35#DB) |
27m 15s Workout Scaled |
03/27/2016 |
CrossFit.com 120930 |
Five rounds for time of:
Row 500 meters HOME ROWER
135 pound Bench press, 15 reps.
|
18m 21s Performed as RX |
02/22/2016 |
|
Row 2000m
50 Wall Ball @ 20#
Row 1000m
35 Wall Ball @ 20#
Row 500m
20 Wall Ball @ 20# |
24m 10s Performed as RX |
01/21/2016 |
CrossFit.com 120930 |
Five rounds for time of:
Row 500 meters
135 pound Bench press, 15 reps.
|
16m 43s Performed as RX |
01/05/2016 |
|
3 rounds:
Row 500m
15 KB Swings @ 55#
30 Air squats |
12m 52s Performed as RX |
11/03/2015 |
|
2 Partner Team 20 minute AMRAP:
Partner A - Row 500m
Partner B - AMRAP:
6 Mountain climbers 4-ct
9 Knee to elbows
12 KB Swings @ 55#
Switch places after each 500m is completed.
Each 500m rowed counts as 1 round toward final score. Each 25m counts as 1 rep. Add them to rounds and reps of the AMRAP completed. |
16 rounds 14 reps Performed as RX |
09/30/2015 |
|
2 Partner Team 20 minute AMRAP:
Partner A - Row 500m
Partner B - AMRAP:
6 Mountain climbers 4-ct
9 Knee to elbows
12 KB Swings @ 55#
Switch places after each 500m is completed.
Each 500m rowed counts as 1 round toward final score. Each 25m counts as 1 rep. Add them to rounds and reps of the AMRAP completed. |
16 rounds 15 reps Performed as RX |
09/10/2015 |
|
3 Rounds:
Row 500m
25 Wall balls @ 20# |
14m 10s Performed as RX |
09/02/2015 |
CrossFit.com 120930 |
Five rounds for time of:
Row 500 meters
135 pound Bench press, 15 reps.
|
16m 53s Performed as RX |
07/29/2015 |
|
21-15-9 rep rounds of:
Row 500m
Thrusters @ 95#
Burpees |
17m 42s Performed as RX |
05/21/2015 |
|
Two partner team workout:
20 minutes:
Partner A - Row 500m
Partner B - AMRAP of:
5 Deadlift @ 185#
10 Squat Cleans @ 95#
15 Pushups
Switch places each time the 500m is completed. Score is total rounds and reps of the amrap. |
7 rounds 0 reps Performed as RX |
05/15/2015 |
|
2 Partner Team 20 minute AMRAP:
Partner A - Row 500m
Partner B - AMRAP:
6 DB Thrusters @ 35# DB
9 Knee to elbows
12 HR Pushups
Switch places after each 500m is completed.
Each 500m rowed counts as 1 round toward final score. Add them to rounds and reps of the AMRAP completed. |
17 rounds 25 reps Performed as RX |
04/24/2015 |
CrossFit.com 111112 |
For time:
Row 500 meters
20 inch Box jump, 50 reps
Push-ups, 50 reps
Sit-ups, 50 reps
Jumping pull-ups, 50 reps
50 Back extension, 50 reps
Dips, 50 reps
1.5 pood Turkish Get-up, 20 reps, alternating arms (scaled to 35#DB) |
22m 58s Workout Scaled |
03/06/2015 |
CrossFit.com 130830 |
10 rounds with a 2 minute rest in between, of any (or any combination) of:
Swim 100 meters
OR
Run 400 meters
OR
Row 500 meters
OR
Bike 1000 meters
Post your choice of exercises and times of each round to comments.
|
37m 23s Performed as RX |
02/04/2015 |
CrossFit.com 120930 |
Five rounds for time of:
Row 500 meters
135 pound Bench press, 15 reps.
|
17m 00s Performed as RX |
10/28/2014 |
|
Row 2000m
50 Wall Ball @ 20#
Row 1000m
35 Wall Ball @ 20#
Row 500m
20 Wall Ball @ 20# |
24m 08s Performed as RX |
10/17/2014 |
CrossFit.com 130403 |
For time:
Row 1000 meters
20 GHD sit-ups
Row 750 meters
40 Toes to bar
Row 500 meters
60 Sit-ups (abmat) |
18m 31s Performed as RX |
09/29/2014 |
|
Team Chipper:
Row 500m
20 Pullups
30 Box Jumps 24"
20 Burpees
30 Situps
20 Squat Cleans @ 95#
100 Jump Rope Singles
Row 500m |
18m 33s Performed as RX |
09/23/2014 |
CrossFit.com 111112 |
For time:
Row 500 meters
20 inch Box jump, 50 reps
Push-ups, 50 reps
Sit-ups, 50 reps
Jumping pull-ups, 50 reps
50 Back extension, 50 reps
Dips, 50 reps
1.5 pood Turkish Get-up, 20 reps, alternating arms (scaled to 35#DB) |
25m 51s Workout Scaled |
09/19/2014 |
CrossFit.com 120930 |
Five rounds for time of:
Row 500 meters
135 pound Bench press, 15 reps.
|
17m 47s Performed as RX |
07/22/2014 |
|
3 Rounds of:
10 Front Squats @ 135#
20 Burpees
Row 500m |
15m 52s Performed as RX |
07/21/2014 |
CrossFit.com 111112 |
For time:
Row 500 meters
20 inch Box jump, 50 reps
Push-ups, 50 reps
Sit-ups, 50 reps
Jumping pull-ups, 50 reps
50 Back extension, 50 reps
Dips, 50 reps
1.5 pood Turkish Get-up, 20 reps, alternating arms (scaled to 35#DB) |
26m 37s Workout Scaled |
06/30/2014 |
CrossFit.com 130403 |
For time:
Row 1000 meters
20 GHD sit-ups
Row 750 meters
40 Toes to bar
Row 500 meters
60 Sit-ups (abmat) |
19m 08s Performed as RX |
04/15/2014 |
CrossFit.com 130830 |
10 rounds with a 2 minute rest in between, of any (or any combination) of:
Swim 100 meters
OR
Run 400 meters
OR
Row 500 meters
OR
Bike 1000 meters
Post your choice of exercises and times of each round to comments.
|
37m 00s Performed as RX |
04/08/2014 |
|
3 Rounds of:
10 Front Squats @ 135#
20 Burpees
Row 500m |
15m 56s Performed as RX |
03/27/2014 |
|
5 Rounds of:
Row 500m
15 Box Jump @ 24"
15 KB Swing @ 55# |
22m 19s Performed as RX |
02/10/2014 |
CrossFit.com 120930 |
Five rounds for time of:
Row 500 meters
135 pound Bench press, 15 reps.
|
17m 10s Performed as RX |
01/30/2014 |
CrossFit.com 130403 |
For time:
Row 1000 meters
20 GHD sit-ups
Row 750 meters
40 Toes to bar
Row 500 meters
60 Sit-ups (abmat) |
18m 57s Performed as RX |
01/17/2014 |
|
3 Rounds of:
10 Front Squats @ 135#
20 Burpees
Row 500m |
16m 31s Performed as RX |
01/03/2014 |
|
Row 500m |
1m 41s Performed as RX |
12/26/2013 |
|
Row 500m |
1m 45s Performed as RX |
12/16/2013 |
|
3 Rounds:
Row 500m
25 Wall balls @ 20# |
12m 33s Performed as RX |
12/12/2013 |
Crossfit.com 131207 |
Four rounds for time of:
Row 500 meters
Rest 3 minutes |
16m 24s Performed as RX |
10/29/2013 |
|
5 Rounds of:
Row 500m
15 Box Jump @ 24"
15 KB Swing @ 55# |
21m 34s Performed as RX |
10/01/2013 |
CrossFit.com 111112 |
For time:
Row 500 meters
20 inch Box jump, 50 reps
Push-ups, 50 reps
Sit-ups, 50 reps
Jumping pull-ups, 50 reps
50 Back extension, 50 reps
Dips, 50 reps
1.5 pood Turkish Get-up, 20 reps, alternating arms (scaled to 35#DB) |
27m 39s Workout Scaled |
09/19/2013 |
CrossFit.com 130830 |
10 rounds with a 2 minute rest in between, of any (or any combination) of:
Swim 100 meters
OR
Run 400 meters
OR
Row 500 meters
OR
Bike 1000 meters
Post your choice of exercises and times of each round to comments.
|
37m 09s Performed as RX |
09/13/2013 |
|
3 Rounds of:
10 Front Squats @ 135#
20 Burpees
Row 500m |
16m 14s Performed as RX |
09/06/2013 |
|
3 Rounds:
Row 500m
25 Wall balls @ 20# |
12m 00s Performed as RX |
08/15/2013 |
CrossFit.com 130403 |
For time:
Row 1000 meters
20 GHD sit-ups
Row 750 meters
40 Toes to bar
Row 500 meters
60 Sit-ups (abmat) |
19m 36s Performed as RX |
05/08/2013 |
|
3 Rounds of:
10 Front Squats @ 135#
20 Burpees
Row 500m |
16m 04s Performed as RX |
04/17/2013 |
CrossFit.com 120930 |
Five rounds for time of:
Row 500 meters
135 pound Bench press, 15 reps.
|
18m 05s Performed as RX |
04/03/2013 |
CrossFit.com 130403 |
For time:
Row 1000 meters
20 GHD sit-ups
Row 750 meters
40 Toes to bar
Row 500 meters
60 Sit-ups (abmat) |
19m 20s Performed as RX |
02/28/2013 |
CrossFit.com 111112 |
For time:
Row 500 meters
20 inch Box jump, 50 reps
Push-ups, 50 reps
Sit-ups, 50 reps
Jumping pull-ups, 50 reps
50 Back extension, 50 reps
Dips, 50 reps
1.5 pood Turkish Get-up, 20 reps, alternating arms (scaled to 35#DB) |
29m 55s Workout Scaled |
01/29/2013 |
|
21-15-9 rep rounds of:
Row 500m
Thrusters @ 95#
Burpees |
18m 39s Performed as RX |
01/08/2013 |
|
Row 500m |
1m 38s Performed as RX |
12/04/2012 |
|
5 Rounds of:
Row 500m
15 Box Jump @ 24"
15 KB Swing @ 55# |
22m 24s Performed as RX |
10/02/2012 |
CrossFit.com 120930 |
Five rounds for time of:
Row 500 meters
135 pound Bench press, 15 reps.
|
18m 19s Performed as RX |
09/17/2012 |
|
Row 500m |
1m 46s Performed as RX |
07/31/2012 |
|
21-15-9 rep rounds of:
Row 500m
Thrusters @ 95#
Burpees |
21m 07s Performed as RX |
04/18/2012 |
|
3 Rounds of:
10 Front Squats @ 135#
20 Burpees
Row 500m |
16m 30s Performed as RX |
04/13/2012 |
|
4 Rounds of:
20 Wall Balls
20 Box Jumps @ 24"
Row 500m |
22m 45s Performed as RX |
02/14/2012 |
|
Row 2000m
50 Wall Ball @ 20#
Row 1000m
35 Wall Ball @ 20#
Row 500m
20 Wall Ball @ 20# |
24m 25s Performed as RX |
02/07/2012 |
|
Row 500m |
1m 53s Performed as RX |
12/23/2011 |
|
5 Rounds of:
Row 500m
15 Box Jump @ 24"
15 KB Swing @ 50# |
24m 52s Performed as RX |
12/21/2011 |
|
Row 500m |
1m 57s Performed as RX |
11/30/2011 |
CrossFit.com 111112 |
For time:
Row 500 meters
20 inch Box jump, 50 reps
Push-ups, 50 reps
Sit-ups, 50 reps
Jumping pull-ups, 50 reps
50 Back extension, 50 reps
Dips, 50 reps
1.5 pood Turkish Get-up, 20 reps, alternating arms (scaled to 30#DB) |
31m 07s Workout Scaled |
08/03/2011 |
|
21-18-15-12 rep Rounds:
Row 500m
Push Press @ 115# (scaled to 75#) |
14m 36s Workout Scaled |