Triple 3 Chipper Friday!! Chip chip chip!

August 1, 2014

Just got back from the beach with the unloaded class and it was a BLAST!  Awesome job to everyone who endured the 1.1 miles there AND 1.1 miles back...PLUS sand sprints and tabata!  As I promised, we have a "treat" WOD for tomorrow.  We are going to welcome the month of August and hit it off with a BANG!  I know a few of you are saving yourselves and took today as a rest day...that was smart ;)

Tomorrow will be our longest and shortest chipper yet!  Shortest because there are only 3 movements in the entire workout, and longest because...well you'll see why lol.  


Here it is!


Friday Aug. 1, 2014


CrossFit (6am/7am/10am/12:15pm/5:30pm/6:30pm)


“Triple 3”


For time:

3000m Row

300 DUBs (sub 900 singles)

3 mile run


This workout was the 3rd event this year at the CrossFit games.  The winning times were 33:03 for the men (Rob Forte) and 36:07 for the women (Kristen Holte).  The winner of the CrossFit Games for the men (Rich Froning) finished this event in 38:31 (37th place) and the winner for the women (Camille Leblanc-Bazinet) finished in 39:52 (17th place).  Let's see how you compare!


We will also have a scaled version of this workout for who are not ready to take on such an enduring workout just yet.  Keep working on your cardiovascular capacity through our endurance programming and you will be surprised how fast your endurance and stamina improve.


Scaled Triple 3:


1 mile Row (1600m)

500 Singles

1 mile Run


TIME CAP (for both versions) is 75 minutes.  Lot's of time.  For the 3 mile run, I have a loop mapped out for you guys that starts and finishes at the box.  It is exactly 3.04 miles so you don't have to run in circles and get tempted to stop at the box for a break ;)


Let's GET AFTER IT!!  


BEAST Bootcamp (8:30am) - Tabata with Coach Kevin!  

Tabata: Trainers choice of the routine and equipment, but using the Tabata method of 8 sets with 20 seconds on , 10 seconds off... Sure to make the hour fly by!



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