Archives For row

thursday

hanley —  December 12, 2013 — Leave a comment

crossfit karen

FYI, we will be choosing names for the white elephant exchange today and tomorrow!

Workout of the Day
Fitness Strength:
4×5 Bulgarian Split Squats
15 Supermans and 15 Hollow Rocks in between each set
3×10 Front Shoulder Raises

Fitness WOD:
500 m row THEN:
3 rounds of:
20 Push-ups
20 Dips off box
20 V-ups
OR
Performance Strength:
5×2 Back Squat each 3 min to est 2RM

Performance WOD:
“Karen”
150 Wallballs for time 20/14
10″ target for Men and Women

wednesday

hanley —  December 4, 2013 — Leave a comment

crossfit lululemon

Workout of the Day
Performance/Fitness Strength:
Pull-up/Dip Complex
then
Fitness WOD:
Row 1,000 m THEN
50-40-30-20-10 of:
Sit-ups
Single Unders
Box Jumps
or
Performance WOD:
Row 1,000 m THEN
3 rounds of:
12 Power Cleans 95/65
12 OHS 95/65
then
Extra Credit:
3×3 Turkish Get-ups