NEWS
Per our recent communication to members, we are temporarily closed at both locations (Acton and Wayland) until further notice. If you did not receive our member email, which contains a lot of important information, please email us at [email protected].
Online classes started YESTERDAY!
ONLINE CLASS SCHEDULE:
- Weekdays: 6:00a, 8:30a, 5:30p
- Weekends: 8:00a
Link for our video conferencing service has been sent to each member. If you are unable to join our online classes, we will continue to post home WODs with guidance videos which can be done at a more convenient time. Hope to see you online! Either way, post to comments!
WOD
“Flux Capacitor”
AMRAP 20
Run 200 Meters
20 Push Ups
30 Bicycle Sit Ups
Cash Out
Strict Pull Ups – 3 x Max Reps. Rest as needed between sets.
OR
DB or KB Curls – 4 x 8 reps per side
WOD Guidance & Goals:
Run the 200’s at your 1 mile PR pace, that’s going to feel uncomfortable! You’ll get to rest on the push ups. Start with a bigger set of push ups without hitting failure, then chip away at smaller sets with a :05-:10 break. The bicycle sit ups are 30 per side (60 total reps). Target 6 rounds. If you’d like to stay inside, run 4 flights of stairs (that’s up and down 4 times) or if you have a rower row 200 meters. Knees or hips don’t like running, do 50 high knees and 50 butt kickers.
httpv://www.youtube.com/watch?v=677wqXTZ-zI
httpv://www.youtube.com/watch?v=8RhfbGRHV4s
Post Rounds to Comments.
ENDURANCE
15 min out, run back faster!
BARBELL CLUB
1) Back squat: 60%x5 reps, 65%x5 reps, 70%x 5 reps, 75%x 5 reps.
*Rest 10 minutes, then:
2) Front squat: 60%x5 reps, 65%x5 reps, 70%x 5 reps x 2 sets.
I’m probably going to do the stairs tomorrow because it will be cold at 6am 🙂 but wanted to say what an awesome idea to use gmaps!! Love the suggestion!
6 rounds. 8 flights of stairs with #25 each time (couldn’t really run because kids were asleep so wanted to make it a little harder).
Cash out –
pull-ups 6/5/5
db curls – 2 sets with #25 (using too much momentum), 2 sets with my super fancy Bow-flex “dial-a-weight” (don’t be jealous)
Workout was great! Thank you!
Thanks Jodi!
We used gmaps! thanks Mel. Out to the neighbors mailbox and back 🙂
7 rounds —used my treadmill
7+220 (used the CCHS football field + endzones for run; and the turf was comfortable for sit ups 🙂
6 rds
Thanks Erica and 6am crew!
7rd
7 Rx
200 M Run / 10 KPU / 20 BSU
Somerby – 9 Rx
Ailie 8 + 100 Rx
6 + 200/ on knees
Way to go Bday Girl!
7+150 running on treadmill
Not sure bicycle sit-ups totally to standard
5+200 row
8 rounds. Run distance estimated. Cash out 3X5 lat pull downs 150#
8+50
10/5/5 spu
Was just joking on the push up comment. Needed a rest so thought I’d rag on ya!
6 rd + 200m
1st 100m uphill…argh
6+213
5+ – my 200 was a lap to the barn and around the house (at least one round with a weight called Mabel), knee pu
Cute!
6+220 – on treadmill
5+205
6+213
9 full rounds at 19:57
Knees for push-ups and guessed 200 m (:30 out/:30 in)
5 + 1 min bike and 20 pushups…1 min bike to start each round.
Anyone know where I can get a Tom Brady Tampa Bay Bucs jersey? Already planning my day 1 outfit for when we’re back together at DCF!
Not cool Paul. Not cool.
I’ll bet you 100 burpees that the Pats still win more games than the Steelers next year. 🙂
I’ll take that bet, can’t pop off and not be willing to back it up. I’m going to quickly get to the point where doing 100 burpees at DCF next Jan is something to look forward to.
7 + 209
7 + 20 meters
9+200
sub pushups –
10 down dog pushups
8 up/downs
pre wod mile
Post wod 4X8 curls, bent over row 20#
6 + “run” & 20 push-ups
8 Rx
Love to see how you’re modifying! Keep the posts coming!
7 + 214
5 + 235 HRPU
4×8 curls #20
7 + 200
me- 7 rounds, not sure 200m accurate ( no measurement tool like Pat), PUs on knees
Kevin- 6 rounds, 50 mountain climbers, 20 PUs on bench, 25SUs
Nice work Clarkes!
7+276
6 rounds + 228 ( I think.) Great class Erica!! thank you.
Look out Sudbury and Wayland – Anna Levine is behind the wheel! Happy Birthday Anna.
I Forgot- Knee Push ups!!
6: Watch stopped short of 20 min but I didn’t notice until it was too late; PU on knees; stopped at 6 rounds –> I’m apparently a mess
6 + 200m
Great day to be outside for this one!
6+130
Typo. 6+230
5 in around 20:45. Worst track ever but not a good excuse.
35# DB curls
9+100 incline pushups
Zevi 8+48
5+248
7rx ( took a little bit of extra time to finish the bicycles )
Awesome 5:30 Michele!
8+33
Kids team 11+15
6+200 on knees with extra help from Rocky
5 rounds/ push ups from knees
My son did it with me, I slowed down to help push him through it
5+230, 10 push ups from toes, 10 from knees
DB curls @20#
5 rounds of 1 mile bike, ( 1st round was 2 miles ) 20 pushups and 30 bicycle sit ups. Miss you guys.
7 rounds with Ellie
Then: 3,3,3 swing set strict pull-ups
7 rounds