Tuesday, February 9, 2010

ROWING INTERVALS

1. Warm Up
  • Foam Roll
  • Flexibility
2. Stamina (3-5 rounds)
  • Pullups, 10 reps
  • Pushups, 20 reps
  • Squats, 30 reps
3. Work Capacity
  • Row 5x1000m
  • 90 sec Recoveries
  • Never slowing more than 5 seconds of fastest 1000m
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8 comments:

CrossFit NTX said...

Austin W.

Damper #5

1 - 3:50
2 - 3:51
3 - 3:51
4 - 3:49
5 - 3:44

February 9, 2010 at 7:09 AM
CrossFit NTX said...

Andrew S.

Damper #5

1 - 4:16.9
2 - 4:15.4
3 - 4:15.9
4 - 4:14.3
5 - 4:11.0

February 10, 2010 at 4:56 PM
CrossFit NTX said...

Josh A.

Damper #5

1 - 4:09.7
2 - 4:05.5
3 - 4:13.7
4 - 4:27.7
5 - 4:20.0

February 10, 2010 at 4:57 PM
CrossFit NTX said...

Crystal M.

Damper #5

1 - 6:02.1
2 - 5:59.8
3 - 5:57.5
4 - 5:06.9

February 10, 2010 at 4:58 PM
CrossFit NTX said...

George W.

Damper #5 (500m)

1 - 2:25.9
2 - 2:29.1
3 - 2:21.8
4 - 1:59.3

February 10, 2010 at 4:59 PM
CrossFit NTX said...

Rob B.

Damper #5

1 - 4:27.5
2 - 4:26.9
3 - 4:26.6
4 - 4:26.0
5 - 4:19.9

February 10, 2010 at 5:00 PM
CrossFit NTX said...

Robert H.

Damper #5 (500m)

1 - 2:12.7
2 - 2:19.0
3 - 2:10.8
4 - 2:32.2
5 - 2:16.5

February 10, 2010 at 5:01 PM
CrossFit NTX said...

Kim L.

Damper #5

1 - 5:04.1
2 - 4:55.7
3 - 5:02.3
4 - 4:55.9
5 - 4:46.7

February 10, 2010 at 5:02 PM

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