row – CrossFit Output

Saturday 5/10/19…”Cattle Dog”

October 4, 20191nnes001

For time:
“Cattledog”
Run, 800 m
25 Squat Clean Thrusters, 52.5/35 kg
25 Tyre Flips
Row or Ski, 1000m
25 Squat Clean Thrusters, 52.5/35 kg
25 Tyre Flips
Run, 800 m

Monday 30/9/19…Road Map

September 29, 20191nnes001

5 Min AMRAP of

5 Strict Pullups

10 Pushups or Handstand Pushups

15 Kettlebell Swings

Rest 2 Mins

5 Mins Max Distance Row

Rest 2 Mins

5 Min AmRAP

5 Strict Pullups

10 Pushups or Handstand Pushups

15 Kettlebell Swings

Rest 2 Mins

5 Mins Max Cals Assault Bike

Monday 9/9/19….”Springboard”

September 8, 20191nnes001

7 Rounds For Time of:

“Springboard”

12 S/A Dumbell Squat Clean Thrusters

14/12 Cal Row

16 ABMat Sit-ups

Thursday 1/8/19…”Bombay Sapphire”

July 31, 20191nnes001

Strength
Push Press 4-4-4-4-4

Conditioning
“Bombay Sapphire”
For Time
1000m Row
20 Hang Power Cleans 60/42.5kg
20 Shoulder to Overhead 60/42.5kg

Tuesday 9/7/19…Magic Bullet

July 8, 20191nnes001

AMRAP 30 mins:

15/12 Assault Bike Calories
5 Strict Pull-ups
Row 250/200 m
5 Strict Pull-ups
Ski Erg, 250/200 m
5 Strict Pull-ups

Wednesday 26/6/19…Zoom Zoom

June 25, 2019June 25, 20191nnes001

Every 1 min for 30 mins, alternating between:

200/175m Row
12 Burpees
15/12 Assault Bikes
12 Toes-to-bars
15 Dumbbell Snatches, 20/15 kg

Teams Saturday 22/6/19…

June 21, 2019June 16, 20191nnes001

For time:
40 Hang Squat Cleans, 52.5/35 kg
30 Toes-to-bars
Run, 800 m
40 Hang Squat Cleans, 52.5/35 kg
30 Toes-to-bars Row, 800 m
40 Hang Squat Cleans, 52.5/35 kg
30 Toes-to-bars
75/60 Assault Bikes