Christy's XFit Blog

The more I CrossFit, the less I suck.

Archive for 500m row

WOD #228 – 25 August 2010

W/U: 3 HSPU, flex arm hang, dynamic stretching

WOD: Wendler press
35×5, 47.5×3, 55×3, 60×5

3 Rounds
500m Row

time = 2:03, 2:02, 2:02

WOD #222 – 13 August 2010

W/U: DB exercises

WOD: Overhead Squats 5-5-5 (60% 1RM)
35-40-45

3 Rounds
400m Run – scaled to 500m row (raining)
7 Squat Clean Thrusters (clusters), 135/95  – scaled to 4  @ 65#
21 Push-ups – scaled to 12 push ups off box
Rest two minutes.

time splits = 4:25, 10:50, 17:29

WOD #108 – 13 January 2010

W/U: row progression, 3x (10 SPT, 10 dive bombers, 10 jumping squats, 5 pull ups)

WOD: Bench Press 3-3-3-3-3
55-65-70-75(2)-75(5#PR)

3 Rounds
Row 500m
Rest 2 Minutes

500m splits: 2:03, 2:05, 2:09

notes: Paleo diet Day #4

extra work: 5x 5-sec flex arm hang with 5-sec negs