Monday, October 25th - Recovery Day
9' @ 20, rest 2:30
8' @ 22, rest 2:30
7' @ 20, rest 2:30
6' @ 22, rest 2:30
5' @ 20, rest 2:30
4' @ 22, rest 2:30
Tuesday, October 26th - Rowing Circuit Training
1:30 stations:
Rowing
Wall Sits, 90 degrees, hands off your knees
Medicine Ball Sit Ups, choose a weight you are challenged by
Rowing
One legged squats switch legs every 10 reps
Box Jumps, choose a box height your are challenged by
Rest and Repeat as many times as possible
Wednesday, October 27th - Hump Day Special
1' @ 18, 2' @ 20, 3' @ 22, 4' @ 24, 3' @ 22, 2' @ 20, 1' @ 18
Rest 4'
Repeat
Thursday, October 28th - Rowing Circuit Training
2' row, 5 push ups, 10 sit ups, 15 squats
2' row, 10 push ups, 15 sit ups, 5 squats
2' row, 15 push ups, 5 sit ups, 10 squats
2' row, 20 push ups, 20 sit ups, 20 squats
2' row, 15 push ups, 5 sit ups, 10 squats
2' row, 10 push ups, 15 sit ups, 5 squats
2' row, 5 push ups, 10 sit ups, 15 squats
Repeat
Friday, October 29th - Steady State Row with Interval Bursts
5' @ 20. Rest 1'. 30" as hard as you can go. Rest 1'.
5' @ 22. Rest 1'. 30" as hard as you can go. Rest 1'.
Repeat 3 times
****OPEN GYM TONIGHT FROM 5-8PM****
Saturday, October 30th - Race Pieces
Pair Workout: In teams of two for total meters combined:
1' row, one at a time
2' row, one at a time
3' row, one at a time
5' row, one at a time
4', 3', 2', 1' one at a time.
Tally total meters.
HAPPY HALLOWEEN!!!!
Monday, October 18th - Recovery Day
16' @ 20 for 2', 22 for 3', 20 for 4', 22 for 5', 20 for 2'
12' @ 20 for 4', 22 for 4', 20 for 4'
10' @ 22 for 5', 20 for 5'
5' @ 22
Rest 2' between
DO 48 BURPEES!
Tuesday, October 19th - Rowing Boot Camp
Do your (49) Burpees!!!!
2' row
10 burpees
3' row
10 burpees
4' row
10 burpees
5' row
10 burpees
6' row
10 burpees
5' row
10 burpees
4' row
10 burpees
3' row
10 burpees
2' row
10 burpees
Wednesday, October 20th - Hump Day Special
50 BURPEE WOD!
Thursday, October 21st - Rowing Boot Camp
20' to complete, as many rounds as possible in teams of two:
500M row (each)
30 Frog Hop Burpees
20 Push Ups
40 Sit Ups
25 KB swings
Repeat
Friday, October 22nd - Steady State with Interval Bursts
3 X 15' @ 20. Every 5', take the rate up 4-6 beats for a power 20. Rest 2-4' between.
FRIDAY NIGHT OPEN GYM 5-8PM!
Saturday, October 23rd - Race Pieces
King of the Hill: 500M pieces, rest 2-3' between. Winner sits the next round out.
Sunday, October 24th - No Yoga. Rowing Class at 10am, followed by Yoga starting Sundays SOON!
Monday, October 11th - COLUMBUS DAY! No AM CLASSES, 6pm rowing only.
15 minutes @ 20, 22 alternating every 3 minutes
12 minutes @ 20, 22 alternating every 3 minutes
9 minutes @ 20, 22 alternating every 3 minutes
3 minutes rest between
DO 41 BURPEES
Tuesday, October 12th - Rowing Boot Camp
3 min rowing & 1 minute of exercises between:
Box Steps with Med Ball
Lateral Ditch Jumps
Mountain Climbers
Squat Holds
Russian Twists
Frog Hop Burpees
DO 42 BURPEES
Wednesday, October 13th - Hump Day Special
DO 43 BURPEES
Thursday, October 14th - Rowing Boot Camp
3 rounds:
1 minute of medicine ball sit ups
2 minutes of rowing
1 minute of one sided step ups
2 minutes of rowing
1 minute of one sided step ups
2 minutes of rowing
1 minute of box bumps (yes, bumps, not jumps)
2 minutes of rowing
DO 44 BURPEES
Friday, October 15th - Steady State with Interval Bursts
Alternate Pyramid: 3' hard, 3' conversational, 4' hard, 4' conversational, 5, 4, 3
DO 45 BURPEES
*OPEN GYM TONIGHT FROM 5-8PM*
Saturday, October 16th - Race Pieces
4, 3, 2, 1' with 2' rest between
Repeat three times.
DO 46 BURPEES
Monday, October 4th - Recovery Day
4 times 10 minutes; 20, 22 each two minutes
2:30 rest between pieces
DO 34 BURPEES
Monday Night Marathon Training
Tuesday, October 5th - Rowing Boot Camp
As many rounds as possible in five minutes of:
Row 250 Meters
7 push ups
5 superman
10 situps
12 burpees
rest and repeat
DO 35 BURPEES
Wednesday, October 6th - Hump Day Special
DO 36 BURPEES
Thursday, October 7th - Rowing Boot Camp
BURPEE BASH DAY!
Row 2:30
45 seconds of burpee box jumps
Row 3'
45 seconds of burpee situps
Row 3:30
45 seconds of burpee wall balls
Row 4'
45 seconds of burpees
Row 4:30
45 seconds of burpee kettlebells
REPEAT
DO 37 BURPEES
Friday, October 8th - Steady State with Interval Bursts
3 times 12 minutes @ 20 SR. Power 10 every 3 minutes
3' rest between
DO 38 BURPEES
**OPEN Gym from 5-8pm
Saturday, October 9th - ROWFIT 26.2 NO REGULAR CLASSES FOR ROWING
DO 39 BURPEES
Monday‚ September 27th – Recovery Day
3 times 15 minutes. 5’ @ 20 22 20
2 minutes rest between
DO 27 BURPEES!
MARATHON TRAINING MONDAY NIGHT
Tuesday‚ September 28th – Rowing Boot Camp
1’ min row
1’ min push ups
2’ row
2’ squats
3’ row
30 sit ups
4’ row
40 wall balls
5’ row
50 jump rope
4’ row
40 jumping squats
3’ row
30 kettlebells
2’ row
2’ burpees
1’ row
1’ push ups
DO 28 BURPEES
Wednesday‚ September 29th - Hump Day Special
DO 29 BURPEES!
Thursday‚ September 30th - Rowing Boot Camp
Row 1 minute
1 minute of plank with extension
Row 2 minutes
1 minute of burpees
Row 3 minutes
1 minute of jumping jacks
Row 4 minutes
1 minute of box jumps
Row 3 minutes
1 minute of goblet squats
Row 2 minutes
1 minute of ball slams
Row 1 minute
REPEAT
DO 30 BURPEES!
Friday‚ October 1st - Steady State Row with Interval bursts
18’ @ 20. Power 15 every 3 minutes
Rest 3 minutes
Repeat
DO 31 BURPEES!
Saturday‚ October 2nd - Race Pieces
6 times 6' pieces:
2 @ 24‚ 26‚ 28 every 2 minutes
2 @ 25 27 29
2 @ 26 28 30
Rest 2' between
DO 32 BURPEES!
Monday September 20th - Recovery Day
3 times 2,000 meters @ 20, 22 each 1,000.
3 minutes rest between.
DO 20 BURPEES!
Tuesday, September 21st - Rowing Boot Camp
45 seconds on, 15 seconds off stations:
rowing
dips on the erg
push ups
rowing
squats
sit ups
rowing
sculling sit ups
squat holds
rowing
3 rounds total
DO 21 BURPEES!
Wednesday, September 22nd - Hump Day Special
Show up for the workout of the day.
DO 22 BURPEES!
Thursday, September 23rd - Rowing Boot Camp Battle
Teams of two for total reps & meters:
Ten minute row
2 minutes of sit ups
2 minutes of wall balls
2 minutes of box jumps
Ten minute row
2 minutes of jumping squats
2 minutes of sit ups with medicine ball
2 minutes of burpees
Ten minute row
DO 23 BURPEES!
Friday, September 24th - Steady State Row with Interval Bursts
30 MIN ALTERNATE: 5 X (3 MIN @ 22 SPM, 2 MIN @ 25 SPM, 1 MIN @ 28 SPM)
DO 24 BURPEES!
***Join us for Open Gym tonight from 5-8 pm. Make up a missed workout, work on a skill you want to master, do some boxing with Matt R, come and stretch it out or just hang out with us!
Saturday, September 25th - Race Pieces
20 seconds on, 40 seconds off. Times 15
Rest 3 minutes
40 seconds on, 20 seconds off. Times 15
Rest 3 minutes
30 seconds on, 30 seconds off. Times 10
DO 25 BURPEES!
Sunday, September 26th
DO 26 BURPEES!
Monday, September 13th - Recovery Day
Pyramid: 1, 2, 3, 4, 5, 6, 7, 6, 5, 4, 3, 2, 1 minutes
18, 20, 22, 24, 22, 20, 18, 20, 22, 24, 22, 20, 18
DO 13 BURPEES!
Tuesday, September 14th - Rowing Boot Camp
Tabata Tuesday: Tabata Intervals of the following:
Row
Sit Ups
Row
Push Ups
Row
Wall Balls
Row
Burpees
Row
Wall Sits
DO 14 BURPEES (may use the ones included in the workout)
Wednesday, September 15th - Hump Day Special:
Show up for the workout of the day
DO 15 BURPEES!
Thursday, September 16th - Rowing Boot Camp
Boot Camp Battle - Team Workout:
One partner rows 500M, while the other partner does an exercise. Then you switch.
Frog Hop Burpees
Lunges with kettle bells
Kettle bell swings
KTE or TTB
Repeat
DO 16 BURPEES
Friday, September 17th - Steady State row with Interval Bursts
Row 6,000 meters at a steady state stroke rate. Take a power 20 every 1,000M
Rest 4 minutes
Row 2,000 meters at a steady state stroke rate. Take a power 20 every 500M
DO 17 BURPEES!
***Open Gym Night! Come in between 5 and 8pm. Feel free to bring your friends. Work on a skill, make up a workout, box with Matt or choose randomly from the collection of the "women of crossfit!"
Saturday, September 18th - Race Pieces!
Come and assign yourself to a team or be assigned. Race piece relays:
4 times 500M (switch off between you and your partner - each does 4)
Rest 5 minutes
4 times 250M (switch off between you and your partner - each does 4)
Rest 3 minutes
4 times 100M (switch off between you and your partner - each does 4)
DO 18 BURPEES
DO 6 BURPEES!
Tuesday, September 7th - Rowing Boot Camp
7 BURPEES
Set 1: Row 500M. Rest in the remainder of 3:30. Repeat 6 times.
Set 2: Row 250M. In the remainder of 3:30, do as many jumping squats as possible. Repeat 2 times.
Set 3: Row 250M. In the remainder of 3:30, do as many sit ups as possible. Repeat 2 times.
Wednesday, September 8th - Hump Day Special
8 BURPEES
Show up for the rowing workout of the day!
Thursday, September 9th - Rowing Boot Camp Battle
9 BURPEES
In teams of 2 for total reps:
Row 5 Min 4 minutes of sits ups 3 minutes of box jumps 2 minutes wall balls 1 minute push ups
Repeat 3 times. Rest for several minutes between sets.
Friday, September 10th - Steady State Row with Interval Bursts
10 BURPEES
16 mins @ 20, 22, 20, 22 12 mins @ 20, 22, 20 8 mins @ 22, 24 4 mins @ 22, 24 2 minute rest between. Every rate change, take a power 10.
***Open Gym Night! Come in between 5 and 8pm. Feel free to bring your friends. Work on a skill, make up a workout or choose randomly from the collection of the "women of crossfit!"
Saturday, September 11th - Race Pieces
11 BURPEES
3 times 6 minutes with 1 minute rest between
3 times 5 minutes with 45 seconds rest between
3 times 3 minutes with 30 seconds rest between
3 times 1 minute with 15 seconds rest between
Rest between sets is enough time to re-set the screen for the next set.
Sunday, September 12th - YOGA!
12 BURPEES
10am Yoga/Stretching Class with Jenn G!
Monday, August 30th - Recovery Day - Steady State Workout
4K, 3K, 2K, 1K with 2' rest between. Rate on the 4K will be 20-22. Move up in rate as the pieces get shorter if you want to, so that you end with a 26-28 SR on the 1K. Only if you want.
Tuesday, August 31st - Rowing Boot Camp
Row 2 minutes
1 minute of ball slams
Row 2 minutes
1 minute of Med Ball Cleans
Row 2 minutes
1 minute of jumping jack push ups
Row 2 minutes
1 minute of side plank (switch on the 30" mark)
Repeat 3 times
Wednesday, September 1st - Hump Day Special
**************BURPEE CHALLENGE STARTS TODAY! DO 1 BURPEE************
Show up for the rowing workout of the day!!
Thursday, September 2nd - Rowing Boot Camp
DO 2 BURPEES!!
Team Challenge Day in Rowing Boot Camp
As a team of 2 (or 3), complete the following:
First: 4k row each (can row at the same time)
Then: 150 sit ups (as a team)
100 jumping squats (as a team)
100 wall balls (as a team)
Thirdly: 4k row each (can row at the same time)
Finally: 150 lunges (as a team)
100 back extensions (as a team)
100 ball toss sit ups (as a team)
*You can break up the exercises however you want, they do not have to be done consecutively. Both partners can work at the same time.
Friday, September 3rd - Steady State Row with Interval Bursts
DO 3 BURPEES!!!
Rowing Workout:
17' times 2.
Change rates every 3 minutes. Every 5 minutes, take a power 20.
Start at 20, then go up 2 beats every 3 minutes
Rest 3-5 minutes between
****Open Gym tonight. Come in between 5 and 8pm and work on any of the above workouts, work on a CrossFit skill, get your boxing on, or just come and hang out :)
Saturday, September 4th:
DO 4 BURPEES!!!!
Rowing Workout:
5 times 8 minutes with 2:30 rest between. First one is a warm up. Middle three at race pace. Last one is a cool down and technique focus. The stroke rate is up to you. Remember to strategize on the race piece such that you have a start, settle and finish. Ben can walk through the race pace strategy of 8 minutes.
HAVE A WONDERFUL HOLIDAY WEEKEND! SEE YOU ON MONDAY NIGHT FOR MARATHON TRAINING OR CROSSFIT! GET YOUR BURPEES IN!
Monday, August 16th: Recovery Day - Steady State Workout
15', 14', 13' with 2' rest between
Each piece should begin at a light 18 sr, build up to a 22 and back down to an 18, every 3', or wherever you end up.
Tuesday, August 17th: Rowing Boot Camp
Row 250M. In the remainder of 7 minutes, complete as many reps as possible of:
kte - 5
push ups - 10
ball slams - 15
frog hop burpees - 10
Rest 3 minutes
Repeat as many rounds as possible in the remainder of the class.
Wednesday, August 18th: Hump Day Special
6 times 5 minutes, with 2 minutes of rest. Every minute, up two beats: Start at a 20, 22, 24, 26, 24
Thursday, August 19th: Rowing Boot Camp
In teams of 3; One person rows 400m, one person does box jumps/box steps and one person does sit ups. Switch until everyone has done all three exercises. Tally the total reps of box jumps/box steps and sit ups per round.
rest 2 minutes
One person rows 400m, one person does box wall balls and one person does pull ups. Switch until everyone has done all three exercises. Tally the total reps of wall balls and pull ups per round.
rest 2 minutes
One person rows 400m, one person does inch worm and one person does jumping squats. Switch until everyone has done all three exercises. Tally the total reps of inch worm and jumping squats per round.
Record total reps. TEAM WITH THE MOST REPS MAY WIN A PRIZE....
Friday, August 20th: Steady State Row with interval bursts
Warm up: 4 minutes
Alternate Pyramid: 3' hard, 3' conversational, 4' hard, 4' conversational, 5, 4, 3.
Stretch Stretch Stretch!!!
****Open Gym tonight. Come in between 5 and 8pm and work on any of the above workouts, work on a CrossFit skill or just come and hang out :)
Saturday, August 21st: Race Pieces
Warm up: 5 minutes
TEAM CHALLENGES. Teams will be randomly chosen and then we'll do some fun races of different lengths. Throw in some 500's, some 1ks, some 250's, you know.....fun stuff!
Cool down and stretch stretch stretch!!!!
Don't forget about Sunday Yoga at 10am with Jenn G!!!!! For the month of August, yoga will be at Lululemon on Damen. Get a workout and then shop for cute apparel ;)
Monday, August 16th: 4K, 3K, 2K, 1K with 1' rest
For the rest of the week: Make sure to complete at least one or two RowFit Boot Camps or CrossFit workouts this week as well as either one Rowing or other Cross Training workout (such as biking, swimming, running etc.) for at least 45 - 50 minutes. Additionally, make sure to get in a yoga or stretching class during the week. Lululemon has made RowFit the yoga studio of the month of August, so take advantage and show up at Lululemon on Sunday mornings at 10am. Our own Jenn Gibbons will be teaching the class!!
Don't forget that the pace for the Monday night training time should be conversational and not full pressure. Also, remember that if you cannot get in your Monday night workout on Monday night, then complete it at another time during the week, such as Friday Night Open Gym!
"It's the little details that are vital. Little things make big things happen."
-John Wooden
Monday, August 9th: Recovery Day - Steady State Workout
Warm up with the fish game
3 X 12 minutes, 3 minute rest between. During rest do 10 push ups
4' @ 20, 4' @22, 4' @ 20
Stretch Stretch Stretch!
Tuesday, August 10th: Rowing Boot Camp
Warm up well :)
Row 1 minute, 10 squats, 5 push ups, 10 sit ups
Row 2 minutes, 15 squats, 10 push ups, 15 sit ups
Row 3 minutes, 20 squats, 5 push ups, 20 sit ups
Row 4 minutes, 25 squats, 10 push ups, 25 sit ups
Row 5 minutes, 30 squats, 5 push ups, 30 sit ups
Row 4 minutes, 25 lunges, 10 push ups, 25 second plank hold
Row 3 minutes, 20 lunges, 5 push ups, 20 second plank hold
Row 2 minutes, 15 lunges, 10 push ups, 15 second plank hold
Row 1 minute, 10 lunges, 5 push ups, 10 second plank hold
Rest 30" between each set
Stretch Stretch Stretch!!
Wednesday, August 11th: Hump Day Special
Show up for today's Hump Day Special Workout
Thursday, August 12th: Rowing Boot Camp
Tabata Team!
Tabata Intervals in a team. Each person on each exercise; 20" on, 10" off X 8
Set I
Row, walls balls, ball twists
Set 2
Row, box jumps, jump rope
Every rep counts plus every meter counts. Tally total for team members.
The difference between the teams in total = number of team air squats to be completed.
Cool down and stretch
***Don't forget to join us today at 1pm for WGN News Segment. If you are able to attend, we would LOVE you to be there to represent RowFit!
Friday, August 13th: Steady State Row with interval bursts
Warm up: 6 minutes
20' times 2.
Every 4 minutes, take a power 20 at a 26-30 SR. After the power 20, settle back down to a nice 20-22 SR.
3 minutes rest between each 20'.
Stretch Stretch Stretch!!!
****Open Gym tonight. Come in between 5 and 8pm and work on any of the above workouts, work on a CrossFit skill or just come and hang out :)
Saturday, August 14th: Race Pieces
Warm up: pick drill and 6 minutes
8 times 2' at 26-30. 2' rest between. Full pressure. Record your meters and let Ben know which was your best.
Cool down and stretch stretch stretch!!!!
NEXT WEEKEND IS TEAM CHALLENGES ON SATURDAY MORNING!!!
Don't forget about Sunday Yoga at 10am with Jenn G!!!!!
Monday, August 2nd: Recovery Day - Steady State Workout
Warm up with the pick drill for 5 minutes
11' @ 22 20 24 20 22
90" rest
9' @ 22 24 26 22 20
2' rest
9' @ 22 20 24 20 18
3' rest
11' @ 22 24 22 20 22
Stretch Stretch Stretch
Tuesday, August 3rd: Rowing Boot Camp
Warm up: 6 minutes
3 Rounds:
1 min rowing & 1 minute of exercises:
Box Steps with Med Ball
Lateral Ditch Jumps
Mountain Climbers
Squat Holds
Russian Twists
Frog Hop Burpees
Wednesday, August 4th: Hump Day Special
Show up for today's Hump Day Special Workout
Thursday, August 5th: Rowing Boot Camp
Partner Day
Row 200 each (one at a time0
Row 300 each
Row 400 each
Row 500 each
Row 600 each
Do 40 squats, 30 push ups, 20 ball toss with sit up and ten man makers each, then:
Row 600 each
Row 500 each
Row 400 each
Row 300 each
Row 200 each
Cool down and stretch
Friday, August 6th: Steady State Row with interval bursts
Warm up: 4 minutes
21' @ 20, 22 each 3 minutes. Rest 2 minutes
15' @ 22, 23 each 3 minutes. Rest 2 minutes
9' @ 22, 24 each 3 minutes. Rest 2 minutes.
Take a power ten every 5 minutes of each piece.
****Open Gym tonight. Come in between 5 and 8pm and work on any of the above workouts, work on a CrossFit skill or just come and hang out :)
Saturday, August 7th: Race Pieces
Warm up: 7 minutes
6 times 5 minutes with 90" rest between
First piece is at 20, 22, 23. Add two beats to each rate every piece so that the last piece is 30, 32, 33.
Cool down and stretch
Don't forget about Sunday Yoga at 10am with Jenn G!!!!!
RowFit 26.2: "Catch the Spirit, Finish a Marathon, Release Your Potential"
Marathon Training Weekly Workout:
Monday, August 2nd: 4k, 3k, 2k, 1k with 2 minutes rest between pieces.
For the rest of the week: Make sure to complete at least one RowFit Boot Camp or CrossFit workout this week as well as either one Rowing or other Cross Training workout (such as biking, swimming, running etc.) for at least 45 - 50 minutes. Additionally, make sure to get in a yoga or stretching class during the week.
This is the first week and the purpose is to get you into the groove of training. Consistency is key. If you cannot get in your Monday night workout on Monday night, then complete it at another time during the week, such as Friday Night Open Gym!
"The secret of getting ahead is getting started. The secret of getting started is breaking your complex overwhelming tasks into small manageable tasks, and then starting on the first one." - Mark Twain
Monday, July 26th: Recovery Day - Steady State Workout
5 times 8' with 2:30 rest between
First one is @ 20 - use this one as a warm up
All others: 20, 22, 24, 22, 20 (2', 2', 1',2',1')
Don't forget to always cool down and stretch!!!!
Tuesday, July 27th: Rowing Boot Camp
Warm up: 6 mins
200M row + 20 planks with resistance
250M row + 25 burpees
300M row + 30 ball slams
350M row + 35 push ups
400M row + 40 sit ups
450M row + 45 squat jumps
500M row + 50 single jump ropes
Repeat
Wednesday, July 28th: Hump Day Special
Warmup: 6 minutes
25 times: 1' on, 30" rest
Cool down and stretch
Thursday, July 29th: Rowing Boot Camp
Together with a partner, complete the following (in any order)
5000M row
60 sit ups
50 squats
40 push ups
30 wall balls
20 burpees
10 pull ups
Friday, July 30th: Steady State Row with interval bursts
Warm up: 4 minutes
2 times 20': 4' @ 25, 4' @ 22, 4' @ 28, 4' @ 25, 4' @ 22
rest 5' between
Cool down and stretch
****Open Gym tonight. Come in between 5 and 8pm and work on any of the above workouts, work on a CrossFit skill or just come and hang out :)
Saturday, July 31st: Race Pieces
Warm up: 7 minutes with focus on feet out rowing drill
15 times 250M full pressure (hard) with 250M paddle (easy) in between. Rate is up to you but this are full pressure race pieces.
Cool down with some additional feet out rowing drill.
Monday, July 19th: Recovery Day - Steady State Workout
15' @ 18, 20, 22, 20, 18 (every 3')
rest 2'
12' @ 18, 20, 22, 20 (every 3')
rest 2'
9' @ 18, 20, 22 (every 3')
rest 2'
6' @ 18, 20, 22 (every 3')
Tuesday, July 20th: Tabata Tuesday - Rowing Boot Camp
Warm up: 5 minutes
Tabata Intervals: 20" on & 10" off for 10 rounds.
Row
Sit ups
Row
Push ups
Row
Squats
Row
Med Ball Cleans
Wednesday, July 21st: Hump Day Special
Change your monitor to watts on the setting. Warm up for 6 minutes
Then: Tabata Rowing: 20" on, 10" off X 8, 5 sets. Change the damper each set from 5, 7, 10, 1, 3
First one: Body Weight (in pounds for watts) +10
BW + 20
BW + 30
BW + 40
BW + 50
BW + 60
BW + 70
BW + 80
After 5 sets, then 1 minute of double your body weight. Rest. 1 minute of max watts. Record max on Achievements board.
Thursday, July 22nd: Rowing Boot Camp
It's a partner workout day. You know what that means :)
One partner rows for 400M while the other partner does an exercise. When the rower has finished, switch!
Exercises:
*Pull ups
*Leg raises
*Wall balls
*Jump rope or double unders (if you can do DUs you should)
*Wall Sits
Rest 3 minutes
Repeat
Friday, July 23rd: Steady State Row with interval bursts
Warm up: 4'
4 X 10' @ 20-26. Start at 20 at each piece. Add in a 20 second power push every 4 minutes and bump up to a 24 or 26 for that 20".
****Open Gym tonight. Come in between 5 and 8pm and work on any of the above workouts, do some boxing, work on a CrossFit skill or just come and hang out :)
Saturday, July 24th: Race Pieces
7 x 4' with 4' rest between
4' piece should be at a 28-32. Start at a 28 for a few pieces and end at a 32 on the last piece
Saturday, July 17th: Race Pieces and Team Relay
4 times 2500M
Today is a team relay day. We will form teams or you can form your own and do 2500M pieces and some 500M individual races using our software program RowPro
Friday, July 16th: Steady State Row
17 minutes @ 20. Every 3 minutes, increase the stroke rate 4 beats and take a power ten
Rest 3 minutes
17 minutes @ 22. Every 4 minutes, increase the stroke rate 4 beats and take a power ten.
****Open Gym tonight. Come in between 5 and 8pm and work on any of the above workouts, do boxing, work on a CrossFit skill or just come and hang out :)
Thursday, July 15th: Rowing Boot Camp
Row 5 minutes @ 22, 24, 26, 28, 30
Then
3' jumping jacks
2' lunges with plate overhead
1' flutter kick
Repeat for 3 total rounds
Wednesday, July 14th: Hump Day Special
15' @ 18, 20, 22, every 5'
3 X (3 X 90" on, 90" off). 2' rest between sets
Tuesday, July 13th: Rowing Boot Camp
-Row 100 Meters
However long it takes to row that 100M in seconds, do in reps of the following:
Sit Ups
Lunges
Squats
Ball Slams
-Row 100 Meters
However long it takes to row that 100M in seconds, do in reps of the following:
Push Ups
Box Dips
Push Press
Then:
Row 100 M for time
Rest as many seconds as that 100M took
Row 200M for time
Rest as many seconds as that 200M took
Row 300M for time
Rest as many seconds as that 300M took
Row 400M for time
Rest as many seconds as that 400M took
Row 300M for time
Rest as many seconds as that 300M took
Row 200M for time
Rest as many seconds as that 200M took
Row 100 M for time
Monday, July 12th: Recovery Day
10 min @ 20
20 sculling sit ups during 3 minute rest
9 min @ 22
30 sec side plank hold during 4 minute rest
8 min (4' @ 18 light, 4' @ 22 medium)
2 X 30" wall sit
Saturday, July 10th @ 9am: Race Pieces!
5 times 7 minutes
2:30 rest between
Increase Stroke Rate from 20 every piece. Last one at a 32. Every 2 minutes, take a power 10.
Friday, July 9th @ 7am: Steady State Row
8 minutes @ 20 Stroke Rate
rest 1:30
7 minutes @ 22 Stroke Rate
rest 1:30
8 minutes @ 18 SR
rest 1:30
7 minutes @ 22 SR
rest 2 minutes
8 minutes @ 20 SR
rest 2 minutes
7 minutes @ 22 SR
***Don't forget, Open Gym starts tonight. Come in between 5 and 8pm and work on any of the above workouts, do boxing, work on a CrossFit skill or just come and hang out :)
Thursday, July 8th @ 6am, 7am & 6pm: Rowing Boot Camp
Row 1 minutes (full pressure)
1 minutes of plank with extension
Row 2 minutes (full pressure)
1 minute of bicycle
Row 3 minutes (full pressure)
1 minute of jumping jacks
Row 4 minutes (full pressure)
1 minute of box jumps
Row 3 minutes (full pressure)
1 minute of goblet squats
Row 2 minutes (full pressure)
1 minute of ball slams
Row 1 minute (full pressure)
Rest
REPEAT once
Wednesday, July 7th @ 7am & 6pm: Hump Day Special
3 times 12 minutes:
Stroke Rate: 20, 22, 24, every 4 minutes
Every rate change, take a power 20 (full pressure, 20 hard strokes).
Rest 2:40 between pieces
Tuesday, July 6th @ 6am, 7am & 6pm: Rowing Boot Camp
Row 3 minutes 85-90% pressure, then:
45 seconds on, 15 seconds rest of:
Sculling Sit ups
Push Press with Dumbells
Push Ups
Row 3 minutes 85-90% pressure, then
45 seconds of, 15 seconds rest of:
Med Ball Sit Ups
Squat Holds
Med Ball Lateral Jumps
Rest
REPEAT 3 times.
Monday, July 5th: CLOSED for the HOLIDAY! Happy 4th!
Saturday, July 3rd:
10 times 4', 1:30 rest between
1. Warm up
2. @ 20
3. @ 18-20
4. @ 22, 24 every 2'
5. @ 26
6. @ 20
7. @ 24, 22 every 2'
8. @ 20, 22, 24, 26 every minute
9. @ 20, 19, 18, 17
10. @ 28
Friday, July 2nd: Warm up 5 mins
3 times 13', 2:30 rest between
13': 2 @ 20, 2 @ 22, 2 @ 20, 2 @ 22, 2 @ 20, 2 @ 24, 1 @ 22
Thursday, July 1st: Warm up 5 mins
250 M Row. Then in the remainder of 5 minutes, do as many rounds as possible of:
3 burpees
6 air squats
9 sit ups
----
6 sets with 2' rest between
Wednesday, June 30th: 10! with 30" rest between. Use the first 10' as a warm up. Alternate stroke rate between 20, 22 every 2 minutes.
Tuesday, June 29th: Warmup 5 mins
Partner Workout!
One partner rows 600M, while the other does the exercise. -Switch-
Sit ups
Twisting Plank with plate
Frog Hop Burpees
Ditch Jump
--------
Ring Pull Ups
Front Squat with Med Ball
Farmers Walk
KTE
Cool down and stretch
Monday, June 28th:
Pyramid: 4' @ 20, 3' @ 22, 2' @ 24, 1' @ 26, 2' @ 24, 3' @ 22, 4' @ 20.
3' rest between
repeat.
Saturday, June 26th:
4 times 9 minutes:
1. First 9' is a warmup
2. 3' @ 22, 3' @ 24, 2' @ 26
3. 3' @ 28, 3' @ 26, 3' @ 24
4. Repeat # 2
Friday, June 25th: Warm up 5 mins
5 times 6'
22-24 varying stroke rates.
Tuesday, June 22nd: Warm up 6 mins
2 min row, 1 min dips on the erg
2 min row, 1 min moving pushups
2 min row, 1 min crab walk
2 min row, 1 min jumping rope
3 min rest
2 min row, 1 min walking lunge with plate
2 min row, 1 min situp with ball toss
2 min row, 1 min dead bug
2 min row, 1 min mountain climbers
2 min row, 1 min double unders
Repeat
Monday, June 21st: Warm up 5 mins
10' @ 20, 22, 20, 22, 20
1:30 rest
9' @ 20, 22, 24
1:30 rest
8' @ 20, 22, 24, 22
Cool down and stretch
Saturday, June 19th: FIGHT GONE BAD
Friday, June 18th: Warm up 6 mins
2 times:
16': 4' @ 20, 3' @ 22, 2' @ 24, 3' 22, 4' @ 20
rest 3 mins between
Cool down and stretch
Thursday, June 17th: Warm up 6 mins
Row 3 mins
1 min wall sits
1 min ball slams
1 min wall balls
Rest
Row 3 mins
1 min jumping squats
1 min flutter kicks
1 min box dips
Rest
Repeat
Cool down and stretch
Wednesday, June 16th: Warm up 5 mins
3 times 12 mins, with 2 mins rest:
1' @ 20, 1' @ 22, 1' @ 24, 1' @ 26, 1' paddle, 1' @ 26, 1' @ 24, 1' @ 22, 1' @ 20.
Cool down and stretch
Tuesday, June 15th: Warm up - 5 mins
400M Row, 40 band walks, 40 push ups, 40 sit ups, 40 jump ropes
300M Row, 30 band walks, 30 push ups, 30 sit ups, 30 jump ropes
200M Row, 20 band walks, 20 push ups, 20 sit ups, 20 jump ropes
100M Row, 10 band walks, 10 push ups, 10 sit ups, 10 jump ropes
200M Row, 20 band walks, 20 push ups, 20 sit ups, 20 jump ropes
300M Row, 30 band walks, 30 push ups, 30 sit ups, 30 jump ropes.
Rest 2 minutes between sets
Monday, June 14th: Warm up - Fish Game
3 X 12 minutes, 3 minute rest between. During Rest do 10 pushups
4' @ 20, 4' @22, 4' @ 20
Cool down and stretch
Saturday, June 12th: Warm up 6 mins
Drill: Pause at arms & body every 5 strokes
6 X 5 mins @ 22-24
Every minute, power 10 at 28-30
2 minute rest between pieces
Cool down and stretch
Friday, June 11th: Warm up - 5 minutes
7 mins @ 22
2 minute rest
6 mins @ 20
2 minute rest
8 mins @ 22
2 minutes rest
9 mins @ 20
Cool down and stretch
Thursday, June 10th: Warmup Fish Game
45" on, 15" off:
Row @ 28
Russian Twist with 10lb plate
Row @ 26
Kettlebells
Row @ 28
Plank with Extension
Row @ 30
Abmat Sit ups
Row @ 28
Times 3
Cool down and stretch
Wednesday, June 9th: Warmup - 5 minutes
10' @ 18, 20, 22, 24, 26 every 2'
rest 2 mins
10' @ 28, 26, 24, 22, 20 every 2'
rest 2 mins
10' @ 22, 24, 26, 28, 30 every 2'
Cool down and stretch
Tuesday, June 8th: Warmup - 6 minutes
Tabata Team!
Tabata Intervals in a team. Each person on each exercise; 20" on, 10" off X 8
Set I
Row, walls balls, ball twists
Set 2
Row, box jumps, jump rope
Every rep counts plus every meter counts. Tally total for team members.
The difference between the teams in total = number of team air squats to be completed.
Monday, June 7th: Warmup - 5 minutes
4 X 5' @ 20, 30" rest between
rest 3 mins
4 X 5' @ 22, 30" rest between
Cool down and stretch
Saturday, June 5th: Warmup - 5 minutes
3 times: 3X3'
@ 24, 26, 28
rest 30" between 3' pieces
rest 4' between total pieces
Cool down and stretch
Drill: quick hands away
Friday, June 4th: Warmup - 4 minutes
16 mins @ 20, 22, 20, 22 (every 4') rest 2 min
12 mins @ 22, 24, 22 (every 4') rest 2 min
8 mins @ 22, 24 (every 4') rest 2 min
4 mins @ 22
Cool down and stretch
Thursday, June 3rd: Warmup - 5 minutes
Row 1 minute, 10 air squats, 5 push ups, 5 sit ups
Row 2 minutes, 20 air squats, 10 push ups, 10 sit ups
Row 3 minutes, 30 air squats, 15 push ups, 15 sit ups
Row 4 minutes, 40 air squats, 20 push ups, 20 sit ups
Row 3 minutes, 30 air squats, 15 push ups, 15 sit ups
Row 2 minutes, 20 air squats, 10 push ups, 10 sit ups
Row 1 minute, 10 air squats, 5 push ups, 5 sit ups.
Rest 30 seconds between.
Drill: pause at arms and body.
Cool down and stretch
Wednesday, June 2nd:
Tuesday, June 1st:
Saturday, May 29th:
Friday, May 28th:
Thursday, May 27th:
Wednesday, May 26th:
Tuesday, May 25th:
Monday, May 24th: Warmup - 5 minutes
Two times 20', with 4' rest between
2' @ 20, 2' @ 22, 1' @ 23/24. Repeat 4 times for 20' total.
Drill: Pause at arms and body.
Cool down and stretch
Saturday, May 22nd: Warmup (pick drill)
4 times 8 minutes, 2 minute rest between
4' @ 20, 3' @ 22, 1' @ 24. 4' @22, 3' @24, 1' @ 26. Alternate.
Drill: Legs only.
Then: 100M sprint for time & 1 minute sprint for distance. Record.
Thursday, May 20th: Warmup (pick drill)
Workout: 2' row, 1' ring dips on the erg, 2' row, 1' moving push ups, 2' row, 1' crab walk, 2' row, 1' plank, 2' row, 1' jump rope.
Rest 3 minutes
2' row 1' box jumps, 2' row, 1' situps with ball toss, 2' row, 1' dead bug, 2' row, 1' push ups, 2' row, 1' jump rope.
All rows are completed at 85% pressure.
Then: in teams of 3 - complete 200 squats. One person working at a time.
Wednesday, May 19th: Warmup (pick drill)
Workout: 3' @ 20, 2' @22, 1' @ 24. Rest 3 minutes. Times 6.
In the three minute rest, complete 30 seconds of the following:
1. Sculling Sit Ups. 2. Squats. 3. Plank. 4. Lunges. 5. Push ups. 6. Sit ups.
Cool down and stretch.
****Open Gym tonight. Come in between 5 and 8pm and work on any of the above workouts, work on a CrossFit skill, get your boxing on, or just come and hang out :)
