Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Country Roads

Settings

Workout

Wednesday

Metcon

Country Roads (5 Rounds for reps)

AMRAP 10:
1,600 Meter Run or 2,000 Meter Row
Max Calorie Echo Bike

Rest 4 Minutes

AMRAP 8:
1,200 Meter Run or 1,500 Meter Row
Max Calorie Echo Bike

Rest 3 Minutes

AMRAP 6:
800 Meter Run or 1,000 Meter Row
Max Calorie Echo Bike

Rest 2 Minutes

AMRAP 4:
400 Meter Run or 500 Meter Row
Max Calorie Echo Bike

Rest 1 Minute

AMRAP 2:
200 Meter Run or 250 Meter Row
Max Calorie Echo Bike

PREP
200 Meter Run or 250 Meter Row
:30s Echo Bike

MODIFICATIONS
200 METER RUN
- Reduce Distances
- 200m Ski
- 500m Bike

MAX CALORIE ECHO BIKE
- Max Calories On Any Other Machine
- Max Shuttle Runs
- Max Burpees

STIMULUS
- CONDITIONING CATEGORY: Threshold

- RUN/ROW: Less than 1:00 per 200/250M

- BIKE: There will be at least a 1:00 effort each AMRAP.

- SCORE: Enter calories accumulated each round. Overall score will be the sum total.

STRATEGY
- Moderate-hard effort on the run/row. Leave enough in the tank to GO on the bike.

- The last :30 of each bike should be 1 or 2 notches below maximal effort.

Want to see some of these movements in action? Check out our .

Whiteboard:

Wednesday, October 27, 2021

Male Clients

1

Jon
LeDuc

6:00 PM CrossFit

167 Total Reps

2

Chris
Bowen

12:15 PM CrossFit

138 Total Reps

Run

3

Matthew
Emmons

8:30 AM Crossfit

125 Total Reps

4

Doug
Davis

12:15 PM CrossFit

119 Total Reps

Row

5

michael
doyle

6:00 PM CrossFit

115 Total Reps

6

scott
sabina

8:30 AM Crossfit

90 Total Reps

7

Dan
Meller

12:15 PM CrossFit

80 Total Reps

Row

8

Jeremy
Landrum

6:00 PM CrossFit

69 Total Reps

9

Mark
Richardson

12:15 PM CrossFit

63 Total Reps

Row

10

Brandon
McCarthy

6:00 PM CrossFit

50 Total Reps

11

Gil
Gomez

4:45 PM CrossFit

68 Total Reps

12

Xavi
Gomez

4:45 PM CrossFit

63 Total Reps

13

Frank
Stanbach

6:00 PM CrossFit

62 Total Reps

14

Dan
Lincoln

6:00 AM CrossFit

60 Total Reps

Row, did not finish first row

Female Clients

1

Katie
Seelhoff

3:30 PM CrossFit

148 Total Reps

bike distance then calories after

2

Charlotte
Vigeant

9:30 AM CrossFit

70 Total Reps

Row

3

Christina
Griggs

8:30 AM Crossfit

64 Total Reps

4

Jami
Cheateaux

8:30 AM Crossfit

59 Total Reps

5

Kerry
Riefenberg

9:30 AM CrossFit

47 Total Reps

Row

6

Ruthann
Christensen

12:15 PM CrossFit

20 Total Reps

Row

7

Cathy
Crane

12:15 PM CrossFit

12 Total Reps

Row

8

Carmen
Doyle

6:00 PM CrossFit

57 Total Reps

9

Kathy
Griffiths

8:30 AM Crossfit

52 Total Reps

10

MaryBeth
Price

8:30 AM Crossfit

49 Total Reps

11

kathy
long

8:30 AM Crossfit

36 Total Reps

12

Tina
Chen

3:30 PM CrossFit

35 Total Reps