Workouts

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7/12/2019 - BURN Workout 1
"RING ROW CINDY"

AMRAP x 20 MINUTES

5 Ring Rows 
10 Push-Ups 
15 Air Squats
7/12/2019 - CROSSFIT WORKOUT 1
FOR TIME

1000m Row
800m Run
50 AKB Swing (53/35) performance|(35/26) fitness
40 Push Press (115/75) performance|(95/65) fitness
500m Row
400m Run
25 KB Swing
20 Push Press

-25:00 Hard Cap-


SCALING
REPS, LOADING, VOLUME...
Volume - Adjust to be able to match intended stimulus...longer but sustainable mono efforts and higher volume but light enough to cycle. For those newer/deconditioned, having them do a bit less in volume for both the monostructural and weightlifting work.

MOVEMENT ADJUSTMENTS...
Hinging - If both the KBS and row are not options for today, let’s have them bike for an equivalent amount (4 min approx.) and perform goblet squats with the KB.

7/12/2019 - CROSSFIT WORKOUT 1 All Levels

MALE SCORES

1st

Nick Miller

2nd
3rd
4th

David Goodman

5th
6th

John Cluley

7th
7th
10th
10th
12th
13th
14th
15th
16th
18th
19th
20th
21st
22nd

Brian Breeden

22nd

Chris Koster

FEMALE SCORES

1st
2nd

Heather Reuter

3rd

Erica Haynes

3rd

Lauren Knobloch

7th
8th
11th
12th