rowing – CrossFit Panther City

LeanFit 3.3.14

March 2, 2014SiteplicityLeanFit, Uncategorizedburpee, rowing, thrusters, toe-to-bar0

WOD 5 min time cap: 1000m Row Max rep Thrusters (75/45#) Rest 3 min 5 min AMRAP: 7 toes-to-bar 5 burpee to 6″ target Rest 3 min 3 min AMRAP Power Clean (115/75#)

CrossFit 3.3.14

March 2, 2014SiteplicityCrossFit, Uncategorizedburpee box jump, rowing, thruster, toe-to-bar0

Strength Back Squat 1-1-1-1-1 ~90-95% 1RM, rest :90 seconds between sets WOD 5 min time cap: 1000m Row Max rep Thrusters (115/75#) Rest 3 min 5 min AMRAP: 7 toes-to-bar 5 burpee box jump (24/20″) Rest 3 min 3 min AMRAP Power Clean (185/125#)

CrossFit 2.26.14

February 25, 2014SiteplicityCrossFit, Uncategorizedbox jump, double unders, hang snatch, rowing, wallballs0

Strength 5×3@65-70% Hang Snatch unbroken, PERFECT form. Rest 2 min between sets. WOD 13 min time cap: 500m Row 20 Box jump (24/20″) 500m Row 30 Wallballs (20/14#) 500m Row 20 Box jump With remaining time: AMRAP Double unders Double under reps will be your score.

CrossFit 2.24.14

February 23, 2014SiteplicityCrossFit, Uncategorizedback squat, burpee, crossfit total, deadlift, power clean, rowing, shoulder press0

Strength CrossFit Total (25 min time cap) Warm-up, then: 3 attempts each, add highest weight of each movement 1) Shoulder Press 2) Back Squat 3) Deadlift WOD 2 rounds for time: 300m Row 20 Power Clean (95/65#) 15 Burpees Rest 5 minutes

LeanFit 2.13.14

February 12, 2014SiteplicityLeanFit, Uncategorizedback extension, burpee, handstand hold, jump rope, rowing, sit-ups0

WOD 6 rounds for max reps 1 min Burpees 1 min Row 1 min Jump rope 1 min Back Extension 1 min Ab-mat sit-ups :30 sec Handstand hold :30 Rest

LeanFit 2.10.14

February 10, 2014SiteplicityLeanFit, Uncategorizedbox jump, burpee, hang clean, pull-ups, rowing0

WOD 18 minute time cap: 1,000m row followed by; 4 rounds of: 10 burpees 10 box jumps 10 pull-ups with remaining time, complete AMRAP of Clean and Jerk (95/55#)

LeanFit 2.6.14

February 5, 2014SiteplicityLeanFit, Uncategorizedhollow rock, pushup, rowing, running, russian twist0

WOD 4 rounds for time: 300m row 15 push-ups 25 russian twist 10 hollow rock 200m run Rest 2 minutes

LeanFit 1.23.14

January 22, 2014SiteplicityLeanFit, Uncategorizedbox jump, double unders, kettlebell swing, rowing0

WOD 1,500m Row 150 double unders 50 box jumps (20/14#) *stack 25# plate on 12″ box* 50 kb swings (35/18#)

CrossFit 1.14.14

January 13, 2014SiteplicityCrossFit, Uncategorizedback squat, chest to bar, dip, muscle up, rowing, thruster0

Strength 7×2 Back Squat- 75% of 1RM Rest :60 between sets WOD Rx: 1,200m Row 50 Thrusters (95/65#) Complete as many Muscle Ups as possible with remaining time Scaled: 900m row 30 Thrusters (65/35#) Complete as many sets of 1 Chest-to-bar pullups/ 1 dip as possible with remaining time

LeanFit 1.13.14

January 12, 2014SiteplicityLeanFit, Uncategorizedjackie, pull-ups, rowing, running, thruster0

WOD “Jackie” 1000m Row 50 Thrusters (Rx -45# bar) 30 Pull-ups REST 3 MINUTES followed by; 3 Rounds 400m Run 1 minute REST

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