1.1.19 Workout of the Day

Happy New Year!

Week Schedule:

Today, Tuesday, we will be hosting one class, 930 AM (with childcare). Due to the length of this workout, please be on time. Hope to see you all today and start the year off on the right note.

Wednesday- Saturday: Regular Scehdule

Box Brief:

-Happy Birthday Jaci Matz!

-Please see one of our coaches for January "Refer A Friend Program."

WOD OPTION 1:

2013 CrossFit Games Workout 13.2 "Half Marathon Row"

Row 21,097 meters for time.

WOD Description: In teams of 3, your team will row a total of 21,097 m.

-One partner rows at a time

-Rotate when you like (recommended switch every 500 m)

-Athlete(s) burpee during their rest (2 athletes may burpee at once)

-SCORING: Total row time - Total team burpees (each burpee =-1 second off row time)

-EXAMPLE: If your team completes the row in 1:20:00 and your team completes 600 burpees, total Team Score = 1:20:00 - 10:00 minutes (600/60 sec=10 min) =1:10:00.

-Number Crunching: If athletes rotate every 500 m, each athlete will row 7,032 m (14x500 m intervals, and holds a 2:00/500 m split your total team time=1:24:00.

CrossFit Games Best Times:

Men 1. Jason Khalipa (1:18:02.3) 2. Neal Maddox (1:19.25.9) 3. Justin Allen (1:19.39.7)

Women 1. Sam Briggs (1:27:47.9) 2. Margaux Alvarez (1:29:02.2 3. Ruth Anderson Horrell (1:29:18.4)

WOD OPTION 2:

"Half Marathon Run

Run 21,097 meters for time.

WOD Description: Same as above, but run.

-Treat this as a relay (recommended switch every 400 m.)