Saturday, July 5
“Life is not easy for any of us. But what of that? We must have perseverance and, above all, confidence in ourselves. We must believe we are gifted for something and that this thing must be attained.”
—Marie Curie
Announcements
Remaining schedule for the weekend:
Sat: 9:30AM Community WOD (as usual). Guest Coach: Trevor!
Sun: 9:30AM CrossFit - CANCELLED. Open gym is available.
Back to normal schedule Monday!
WOD
Individual Version:
As many reps as possible in 18 mins of:
Run, 1 m, 6 mins
60 Lunges
20 Ring Rows
20 Candlesticks
Air Bike Calorie, 6 mins
60 Lunges
20 Ring Rows
20 Candlesticks
Row Calorie, 6 mins
60 Lunges
20 Ring Rows
20 Candlesticks
Athlete Instructions
Run- 1 rep = 1 m
Goals
Super Fitness Robot time / rounds:
Round 1 = 1200 m (both for men and women)
Round 2 = 90 for men; 65 for women (calories)
Round 3 = 110 for men; 80 for women (calories)
More Likely time / rounds: (consider scaling if this seems unrealistic)
Round 1 = 900 m (both for men and women)
Round 2 = 50 for men; 38 for women (calories)
Round 3 = 60 for men; 50 for women (calories)
Partner Version
As many reps as possible in 30 mins of:
Run, 1 m, 6 mins
60 Lunges
20 Ring Rows
20 Candlesticks (V-Ups)
Air Bike Calorie, 6 mins
60 Lunges
20 Ring Rows
20 Candlesticks (V-Ups)
Row Calorie, 6 mins
60 Lunges
20 Ring Rows
20 Candlesticks (V-Ups)
Run, 1 m, 6 mins
60 Lunges
20 Ring Rows
20 Candlesticks (V-Ups)
Air Bike Calorie OR Row Calorie (Teams Choice), 6 min
Any split of work is allowed between partners.
Teams seek to max out run distances and calories during 6 min cardio segments.
Lunges, ring rows and candlesticks are untimed and are to be completed before the next 6 min cardio test.
Score is run meters+row cals+bike cals+run meters.
Movement Demos