ROWvember V6

Teammate 1:
Leaves a Google Review WITH A PICTURE

Teammate 2:
Leaves a Review on the CrossFit 1808 Facebook Page

Teammate 3:
Submits a Testimonial using the link that will be emailed out.

100pts earned for EACH one done.

For Total Calories:

:20 on / :10 rest/transition x 12 Rounds (4 rounds each)

All 3 teammates must be together for this event.

One teammate starts on the Assault Bike
One teammate starts on the Bike Erg
One teammate starts on the Echo Bike

No matter where teammates start, each will complete 4 rounds on all bikes and keep in the same flow from bike to bike from how they start to the finish.

*If major height differences for seat adjustments, you may use another Bike Erg and/or Assault Bike in the mix. Unfortunately the Echo Bike will be as is.

PART A:

10k Ski Erg for Time

PART B:

500 Lateral Bar Over Burpees For Time

All 3 teammates must be together for this event.

One teammate on the Ski Erg

One teammate doing Burpees

One teammate resting

Switch as see fit.

There is a 60:00 time cap on this workout

This MUST be set up on the Ski Erg in a 10,000m countdown format.

Select Workout --> New Workout --> Single Distance --> 10000 Your time for this workout is what the monitor reads when you reach 0.

For the Lateral Bar Burpees: A barbell must be setup with bumper plates on it. Any barbell and any weighted bumper plates will be fine. Burpees are performed by going all the way to the ground with chest and legs coming into contact with the floor. Jumping OR Stepping over the bar is permitted for everyone. Each rep is complete when you get to the other side of the bar. You DO NOT have to reach full extension at the top of the burpee. A MINIMUM OF 10 BURPEES must be completed each time an athlete does burpees AND each athlete must do at least 100 burpees (of there 500) Use a separate clock to get time on completion of all 500 burpees.

If finish all 500 burpees before the 10,00m ski, then two teammates rest while one works on the Ski. Switch as see fit.

PART A:

10k Ski Erg for Time

PART B:

500 Lateral Bar Over Burpees For Time

All 3 teammates must be together for this event.

One teammate on the Ski Erg

One teammate doing Burpees

One teammate resting

Switch as see fit.

There is a 60:00 time cap on this workout

This MUST be set up on the Ski Erg in a 10,000m countdown format.

Select Workout --> New Workout --> Single Distance --> 10000 Your time for this workout is what the monitor reads when you reach 0.

For the Lateral Bar Burpees: A barbell must be setup with bumper plates on it. Any barbell and any weighted bumper plates will be fine. Burpees are performed by going all the way to the ground with chest and legs coming into contact with the floor. Jumping OR Stepping over the bar is permitted for everyone. Each rep is complete when you get to the other side of the bar. You DO NOT have to reach full extension at the top of the burpee. A MINIMUM OF 10 BURPEES must be completed each time an athlete does burpees AND each athlete must do at least 100 burpees (of there 500) Use a separate clock to get time on completion of all 500 burpees.

If finish all 500 burpees before the 10,00m ski, then two teammates rest while one works on the Ski. Switch as see fit.

4 ROUNDS
4:00 Work / 4:00 Rest
Max Cal Ski Erg
Max Cal Bike Erg
Max Cal Row Erg

Teammates do not have to be together for this event. They can be completed individually on their own time.

Teams choose which athlete does which machine (or think will be best for them) and does 4:00 of work for max cals followed by 4:00 of rest for 4 rounds total. All 4 rounds are done on that same machine.

The score for this event is total combined calories from all 3 athletes for their 4 rounds.

This MUST be set up on the erg machines in an interval format.

See instructions on how to set up below.

Select Workout --> New Workout --> Intervals Time --> 4:00 Work / 4:00 Rest

To retrieve the total calories (if you don't remember how many you got during each interval)

After the final interval, Click the Menu Button --> Memory --> List by Date --> Then the Magnifying Glass and this will take you into the details of the workout you just did and will give you the total calories overall and from each interval.

EACH team member can earn an additional 20pts PER CROSSFIT CLASS they attend between Thursday November 2nd through Wednesday November 8th.

Max points available per team member is 120pts.

Max total points per team is 360pts.

*this will be ok even if you are on a limited membership.

“HOLD THE BELLS”

For time:
18 Cal Ski
25 Cal AB
32 Cal Row

1 Teammate making their way through the machines at a time. The other 2 teammates are holding a pair of KBs at their sides (farmer/suitcase position). Teammate on the machines can only work while other 2 teammates are holding both KBs.

This workout is for time. Each athlete has to complete the ski, assault bike and row while other athletes are holding their KBs. If any athlete puts down the KBs, then athlete on the machine must stop until KBs are picked back up. 

Machines MUST be reset to ZERO before starting your set of calories on that machine.

*If you regularly Rx workouts then guys should use 53# KBs, ladies 35# KBs. If you regularly modify workouts, then guys use 44# KBs, ladies use 26# KBs.

No male can use lighter than 44# and no female can use lighter than 26#.

EACH team member can earn an additional 20pts PER DAY they HIT AT LEAST 50 GRAMS of Protein Intake BEFORE 11am.

The eligible days are Thursday November 9th through Wednesday November 15 (at 11am).

Max points available per team member is 140pts. Max total points per team is 420pts.

This will be based on the honor system. If you work a night shift, you must hit at least 50g of Protein within the first 5 hours of waking up.