2/14/2020 - CrossFit—Part 1

NCFIT BENCHMARK WORKOUT 

"DEATH ROW"


EMOM x 20 MINUTES*

MIN 1 -- 20/15 Cal Row

MIN 2 -- 15 Burpees


*Scale as needed to accomplish the work in each minute in :50-:45 or less.


**Last seen 10/2/19


(Score is Number of Rounds Completed) 

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2/14/2020 - CrossFit—Part 2

POST WORKOUT SKILL 

3 SETS*

2:00 Max Distance HS Walk or Slow Quadruped Crawl


-Rest 1:00 b/t Sets-


*Option to complete skill session pre or post workout.


(No Measure) 

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2/14/2020 - Sprint Workout

DOUBLE AMRAP 

AMRAP x 5 MINUTES

5 Plate Ground to Overhead

6 Overhead Plate Lunges

7 Bent Over Plate Rows

8 Sit-Ups


-Rest 2:00-


REPEAT!


(Score is Rounds + Reps) 


OPTIONAL FINISHER 

2-3 SETS

20 SLOW Calf Raises (:03 Pause at bottom)*

20 Alt. V-Ups

20 SLOW Arm Haulers


*Stand on plate to perform


(No Measure) 

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Comments

Rona Hunter 6 days, 18 hours ago / Reply

2/14/2020 - CrossFit—Part 1: 10 Rounds
Notes: 103 calories on the bike +10/9 burpees

Todd Hicks

Todd Hicks 6 days, 20 hours ago / Reply

2/14/2020 - CrossFit—Part 1: 298 Reps
Notes: 138 Burpees/160 Calories

Felicity LaFountain

Felicity LaFountain 6 days, 20 hours ago / Reply

2/14/2020 - CrossFit—Part 1: 10 Rounds
Notes: 12 burpees 12 cal row at round 7 dropped down to 10 burpee 10 cal row

Heather Hicks

Heather Hicks 6 days, 21 hours ago / Reply

2/14/2020 - CrossFit—Part 1: 10 Rounds
Notes: 12 cal 12 burpees each round

Jeremey DuVall

Jeremey DuVall 1 week ago / Reply

2/14/2020 - CrossFit—Part 1: 20 Rounds
Notes: 14 Cal Row/12 Burpees

Amy Kessel

Amy Kessel 1 week ago / Reply

2/14/2020 - CrossFit—Part 1: 103 + 100

Amy Kessel

Amy Kessel 1 week ago / Reply

2/14/2020 - CrossFit—Part 1: 103 + 100

Rebecca Naeve

Rebecca Naeve 1 week ago / Reply

2/14/2020 - CrossFit—Part 1: 20 Rounds
Notes: maintained 12/12 all rounds.

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