[Build up crossfit]: RUN/ROW

RUN/ROW

03/08/2012

3/8/12

25 hspu
50 toes 2 bar
75 push presses 75lbs
150 double unders

D- 19:10

Mar 8, 2012 4:19:39 PM | DOUBLE UNDERS, HANDSTAND PUSHUPS, PUSH PRESS, RUN/ROW, TOES TO BAR

03/05/2012

3/5/12

Griff
-Run 800 m.
-run backwards 400 m.
-run 800 m.
-run backwards 400 m.

Mar 5, 2012 5:02:42 AM | RUN/ROW

02/09/2012

2/8/12

Amrap 20 min

-400 m. Run
-max pull ups

Feb 9, 2012 6:00:41 AM | AMRAP 20 MIN, NICOLE, PULLUPS, RUN/ROW

01/27/2012

1/26/12

18 push press 115/75
200 m. Run
16 push press
400 m. Run
14 push press
800 m. Run
12 push press
400 m. Run
10 push press
200 m. Run

Jan 27, 2012 5:24:51 AM | PUSH PRESS, RUN/ROW

01/24/2012

1/24/12

400 m. Run
3 rounds
-10 hand release push ups
-15 situps
-20 squats
400 m. Run

Jan 24, 2012 10:22:21 AM | ABMAT SITUPS, PUSH UPS, RUN/ROW, SQUATS

08/12/2011

08/04/11

4 rounds for time

200 m. run

12 pullups

250 m. row

( D-10:54, G-14:56)

Aug 12, 2011 3:14:02 PM | PULLUPS, RUN/ROW

08/02/2011

07/28/11

Press

7 sets x 2 reps @ 60% 1RM (95 lbs)

then

row 1 kilometer for time

do half the number of seconds from the row in abmat situps(120) for time

(9:15)

Aug 2, 2011 4:02:03 PM | ABMAT SITUPS, PRESS, RUN/ROW

07/24/11

5 rounds for time

- 400 meter run

- 30 ketttlebell swings 16kg

- 15 pullups

(25:32)

Aug 2, 2011 3:50:09 PM | KETTLE BELL SWINGS, PULLUPS, RUN/ROW

07/18/11

5 rounds for time

-15 back squats(body weight)

-30 double unders

-15 ring dips

-30 cal. row

(48:23)

Aug 2, 2011 3:45:44 PM | BACK SQUATS, DOUBLE UNDERS, RING DIPS, RUN/ROW

07/14/2011

07/13/11

9 HPC 135/95 - 25 DOUBLE UNDERS

8 HPC- 200M ROW

7 HPC - 200M RUN

6 HPC - 25 DOUBLE UNDERS

5 HPC - 200M ROW

4 HPC - 200M RUN

3 HPC - 25 DOUBLE UNDERS

2 HPC - 200M ROW

1 HPC - 200M RUN

(16:26)

Jul 14, 2011 8:59:22 PM | DOUBLE UNDERS, HANGING POWER CLEANS, RUN/ROW