“The Baseline”
- 500m row
- 40 squats
- 30 sit ups
- 20 push ups
- 10 pull ups
Rest 3 to 5 minutes and repeat for a total of 3 rounds.
WOD Notes: What better way to open up 2018 than with The Baseline!! In this workout, intensity is everything. Go hard out of the gates! Newer athletes may opt to do 2 rounds instead of 3. We currently have 5 operating rowers, so in large classes (>15) there will be the opportunity to bike 1500m in place of the 500m row. Compare to 160413.
Community Notes: Happy birthday Kristin K and Christine G!
This Post Has 5 Comments
Happy birthday ladies!
6:15
Janet 8:52, 😉 6:25 (s)
Emma 9:50, 😉 😉 (s)
Mallowe 8:45, 😉 😉 (s)
Kyle 8:03, X, 7:23 (s)
Jenn 5:06 (PR), 5:46, 6:06 Rx
Nicole 6:12, 5:43, 5:23 (:30 plank, BPU, RR)
Robert 9:50, X, 😉
Way to push through into the New Year, everyone.
Happy Birthday ladies!
Happy Birthday Kristin and Christine.
6PM Results
Ray Z 6:27 / 8:14 / 9:08
Smith 🙂
John 3:42 / 4:22 / 3:59
Andrew 6:12 (PR) / 7:50 / 8:33
Luke 4:16
Jim C 6:22 / 7:35 / 8:22 (form)
Mel 5:53 (PR) / 6:36 / 7:05
Fili 5:54 / 7:30 / 7:22
Jami 🙂
Blake 5:05 / 5:24 / 5:36
Sigal 4:29 (PR) / 5:21 / 5:38
Betsy 6:35 / 6:53 / 7:17
Luke M 4:27 / 5:23 / 5:25
Vince 4:30 / 4:25 / 4:40
Jimbo 5:16 / 5:12 / 5:28
Karen 7:23 / 9:15 / 🙂 (1/2)
Nik 4:51 / 4:59 / 2:37 (1/2)
Results:
9:30
Murray 5:17/7:06/7:11 Rx
Sillup 3:46/4:13/4:43 Rx
Tanya 6:36/x/6:50
Natalie 🙂
Christine 6:41/7:15/7:45 (10 pu, P)
Abby 9:30/10:15/10:26 (bar pu, RR)
Mitch 5:09/5:24/6:23 Rx
Zane 5:49/7:17/7:46 (RR)
Allison 5:38/6:01/6:07 (bar push ups x20, RRx10)
Brianna 6:29/11:12/7;42 (RR,
4:00
Danielle 6:22/7:41/8:36 Rx
Bri 6:16/6:54/7:11
Frank 4:55/6:51/7:33 Rx
Tom S. 4:38/6:42/7:35 Rx
Kyle K. 6:28/6:26/6:55 (5 pull up, push up)
Paul 5:43/7:08/7:18 Rx
Heather 5:16/5:56/6:04 Rx
Vicki 4:24/4:36/4:55 Rx
Marissa W. 5:46/5:46/5:36 (P, no push ups)
Joe C. 4:15/4:40/5:20 Rx
Steve K. 5:07/6:40/6:36 Rx
Shawn C. 5:30/5:54/6:15 (10 push ups, 5 pull ups)
Vanessa 6:05/6:40/6:30 (RR, Russian twists)
Shawn G. 6:09/6:40/6:48 Rx
Pugh 3:54/4:35/4:54 Rx
KtS 4:50/5:07/5:11 RX
Robbie 4:03/5:35/5:30 Rx
John C. 5:10/6:18/6:28 Rx
Mike C. 4:51/6;00/6:28 Rx
Duris 4;05/ x/:)
5:00
Colin 6:45/:)/6:23 Rx
Kelly K. 5:51/6:12/6:49 Rx
Tim 6:09/6:41/6:42 Rx
Jeff 5:57/7:39/7:54 Rx
Dani 5:24/6:04/6:04 Rx
Erin 5:44/5:40/6:20 Rx
EQ 🙂
Boelker 3:50PR match/4:15/4:42 Rx
Chase 4:27/5:02 Rx
Sabol 3:43/4:45/4;42 Rx
Ash 5:46/6:40/6:35 Rx
Chris S 6:01/6:51/7:05 (RR, bar pu)
Nikki K. 6:59/7:07/7:27 (P+MM)
Mike L. 5:40/5:59/6:30 (P)
Moira 6:19/6:50/7:08 (band push, RR)
Ben 6:22/6:45/7:34 (5 pull ups, purple band, MM push ups)
Joe S. 4:03/x/x Rx
Caine 🙂
Curtis 7:18/7:18/7:35
Jen C. 5:28/5:47/6:23
Filchner 6:02/x/8:05
Mike D> 4:15/4:28/5:01
7:00
Franco 5:21/6:04/6:09 (push ups ROM)
Rocco 🙂
Craig 4:53/5:20/5:21 Rx
Dave W. 5:28/7:04/8:21
Erik 6:42/9:07/x
Greg 5:20/5:45/6:23 DC pull
Daria 6:30/:)/7:33 (bar push ups, RR)
Tobin 6:04/7:18/9:05 Rx
Missy 5:25/6:36/7:00 (bar push ups, 5 pull ups)
Dani 6:07/6:35/6:05 (bar push ups, RR)
Sara K. 8:08/7:56/7:58 (20 sit ups, bar push ups, RR)