Category Archives: Rowing

Thursday

July 25, 2013 - Thursday

  Workout of the Day A. Five sets of: Back Squat x 2-4 reps Rest 2-3 minutes B. Four rounds for time of: Walking Lunge x 20 steps (55/35 lb Dumbbells or Kettlebells) Toes to Bar x 15 reps

Posted at 12:36 pm | Permalink | Leave a comment Posted in CrossFit in Old Town Scottsdale, CrossFit in Scottsdale, Rowing, Uncategorized
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Monday

March 19, 2012 - Monday

Workout of the Day A. Five sets of: Deadlift x 5-7 reps Rest 20 seconds Push-Ups x 15-20 reps Rest 20 seconds Kettlebell Swings x 20 reps Rest 3 minutes B. For time: Row 2000 Meters

Posted at 5:53 am | Permalink | Leave a comment Posted in Benchmark WODs, CrossFit in Old Town Scottsdale, CrossFit in Scottsdale, Rowing
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Testing Day and a discussion of sleep

November 9, 2011 - Wednesday

Workout of the Day TESTING DAY – Please follow prescription and report scores. We use this data to track our athletes’ progress. STRENGTH TESTING Front Squat * Set 1 – 50% of possible 1-RM x 5 reps * Set 2 – … Continue reading

Posted at 8:04 am | Permalink | Leave a comment Posted in Benchmark WODs, CrossFit in Old Town Scottsdale, Front Squat, Rowing
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Schedule Adjustment and “Grace” Practice Session

October 5, 2011 - Wednesday

***No Friday 9am Class this Week**** Workout of the Day Three sets of: Bulgarian Split Squat x 6-8 reps each leg @ 30X1 Rest 60 seconds Banded External Rotation x 6-8 reps each @ 2020 Rest 60 seconds; and then, … Continue reading

Posted at 5:58 am | Permalink | Leave a comment Posted in CrossFit in Old Town Scottsdale, Rowing, Team WOD
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Paleo Plan

August 30, 2011 - Tuesday

Workout of the Day TESTING DAY – Please follow prescription and report scores. Deadlift x 3 reps (with PERFECT posture and mechanics) @ 20X0 tempo

Posted at 8:34 am | Permalink | 1 Comment Posted in Benchmark WODs, CrossFit in Old Town Scottsdale, Deadlift, Rowing
Posted in Benchmark WODs, CrossFit in Old Town Scottsdale, Deadlift, Rowing | 1 Comment