Call Us: 609.915.8516

Wednesday April 18 2018

NEWS:

  • THIS FRIDAY! – April 20th, 2018 
    • 6:30pm Start
    • Great night, great  food, great company!
    • Sign up on Google Doc or sheet on the chalkboard!

WOD:

Aerobic Capacity! (Every 3 Minutes for 27 Minutes (3 Sets))
Partner 1 Rows for Max Calories
Partner 2 Bikes for Max Calories
Partner 3 Completes carries: Utilize CrossFit Open lanes for accurate distance.
  • 100 ft. (4 laps from rig to bike wall to rig x 2) Left Arm Farmer Carry w/ Kettlebell
  • 100 ft. (4 laps from rig to bike wall to rig x 2) Right Arm Farmer Carry w/ Kettlebell
  • 100 ft. (4 laps from rig to bike wall to rig x 2) Left Arm Overhead Carry w/ Dumbbell
  • 100 ft. (4 laps from rig to bike wall to rig x 2) Right Arm Overhead Carry w/ Dumbbell
    • Each carry should take 45 seconds and therefore allow you to complete all of the above in three minutes.

FORMAT:

  • Goals of this session are to maintain a sustainable pace across the three minutes of time on each exercise.
  • Set goals on each exercise relative to how many calories or meters or distance you want to achieve.
  • Whiteboard score can be total calories on the Rower and total calories on the Bike
  • For Kettlebell and Dumbbell weight, go as heavy as possible but be able to maintain for the entire three minutes.

LOGISTICS/TIME:

  • Bikes and Rowers can go on small side of rig.
  • Large side of rig saved for carries.
  • Timing (Set 1)
    • From 0-3, P1: Rows, P2: Bikes, P3: Carries
    • From 3-6, P3: Rows, P1: Bikes, P2: Carries
    • From 6-9, P2: Rows, P3: Bikes, P1: Carries
  • Timing (Set 2)
    • From 9-12, P1: Rows, P2: Bikes, P3: Carries
    • From 12-15, P3: Rows, P1: Bikes, P2: Carries
    • From 15-18, P2: Rows, P3: Bikes, P1: Carries
  • Timing (Set 3)
    • From 18-21, P1: Rows, P2: Bikes, P3: Carries
    • From 21-24, P3: Rows, P1: Bikes, P2: Carries
    • From 24-27, P2: Rows, P3: Bikes, P1: Carries
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