Many CrossFit boxes have winter rowing challenges between Thanksgiving and New Years Eve. My box is no exception. We typically set a goal to reach 100,000 meters per person on the rower, which averages about 2700 meters per day. I’ve seen some people careful plan this out each day with a set number of meters and others who pick a few long days and rowing for a couple of hours at a time. To each his own.
Having done this challenge for two years, I wanted to try something different. So I decided to do 100 miles on the Assault Bike. Other folks are doing a combination and are doing 50,000 meters and 50 miles.
Want to join us? You can choose any option. Row, Bike or Row/Bike. Choosing one of these challenges will give you motivation to stay on track through the end of the year. It may also give you some much needed alone time to think and reflect as you put your mind and body to a totally reachable goal.
Although, we are not keeping score as a community, please feel free to download any of the following google spreadsheets to help you track your progress. For this challenge any rowing or bike work that is included in your daily WOD can be added to your challenge total. This include warm up meters/miles.
100 Air Squats
Break up reps into
2 sets of 50
4 sets of 25
10 sets of 10
21 – 15 – 9
Dumbbell thrusters (use two dumbbells, one each arm) go heavy!
100 Dumbbell thrusters (35/25 lb)
5 Burpees at the top of each minute
Jason Khalipa’s Travel WODs (08" Games Special - http://norcal.vm-host.net/hotel-wods):
Thruster w/45# dumbbells
Darren from CrossFit Mayhem Special:
Run 400 meters (.25 mile)
20 Hang squat cleans @ 35# dumbbells
100 thrusters for time with 45# dumbbells
Notes: Full squat, finish fully locked out overhead.
12 Min AMRAP
7 Dumbbell cleans
7 Dumbbell thrusters
20 Min AMRAP
10 DB push press 50/30
10 KBS 50/30 (use one Dumbbell)
10 Box jumps (or jump over a bench)
18- 15- 12- 9- 6- 3
DB Power clean 50/30
Box jumps (or jump over a bench)
NO EQUIPMENT NEEDED
Only have a short period of time to get in a workout? These workouts don't require any equipment except your own body.
These classic CrossFit workouts serve as benchmarks of performance that athletes and affliates use to test fitness progress periodically. These workouts are one way to measure general fitness. But they also serve as a good test to identify areas that need improvement. Read more about Coach Greg Glassman's philosophy behind "The Girls" at the CrossFit.com Journal article, "Benchmark Workouts" along with the article, "The New Girls".
Just Your Body
No Bars Here
Hero workouts are some of the most intense CrossFit workouts written. They are designed to be intense and performed with all out effort. They are named after fallen heroes of the military and other first responders.
Some popular Hero WODs
The CrossFit Games
The Sport of Fitness. Each year, elite athletes from around the world compete in a series of events that puts their fitness to the test. After a full weekend of events, the winners are crowned, "Fittest on Earth".