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WOD

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Home Workout Link
zoom.us/j/652536956?pwd=UWZNdkFEdmd0V3Q4MHVWNCs0OFZqZz09

Log your scores or RSVP
syncapp.wodhopper.com/gym/12973/#scoreboard-date=06/06/2020#autoOpenWod=t
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Sellwood Park Trailhead Parking Lot
Saturday, June 6, 2020, 9:00am

“The Longest Socially Distanced 1.4 Mile”

4 Rounds for Time

10 Burpees or Mountain Climbers
140 meter Run around the parking lot
10 Air Squats or Goblet Squats
140 meter Run around the parking lot
10 Push-Ups
140 meter Run around the parking lot
10 Sit-Ups
140 meter Run around the parking lot

Today, we are revisiting this workout is adapted from the classic benchmark “The Longest Mile” which we did on 4/25/20. It should take somewhere between 20 and 30 minutes, depending on the movements and weather conditions. One lap of the parking lot is approximately 140m giving a total workout run of 2,240m.

--Optional Finisher--

Gather and talk about how hard the workouts were this past week while sipping lattes and gnawing on bagels. The finisher is done in classic A-Aron pose.

Rose City Coffee
3370 SE Milwaukie Ave
Portland, OR 97202
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-|||--Rivet WODs--|||-

Home Workout Link
zoom.us/j/652536956?pwd=UWZNdkFEdmd0V3Q4MHVWNCs0OFZqZz09

Log your scores or RSVP
syncapp.wodhopper.com/gym/12973/#scoreboard-date=06/05/2020#autoOpenWod=t

Fri, 6/5/2020 At Home Workout
Full Equipment
(CrossFit)

"eHarmony"
youtu.be/tCZd2nKkocU
30 Sumo Deadlift High Pulls (95/65)
30 Front Squats (95/65)
30 Hang Squat Cleans (95/65)
30 Power Snatches (95/65)
30 Overhead Squats (95/65)

On the Minute: 5 Burpees

DESCRIPTION
Starting on the 0:00 and every minute thereafter, you'll complete 5 standard burpees
With whatever time remains in the minute, complete as many reps of the barbell movements as you can
We expect this workout to take between 9-15 minutes to complete
BURPEES
This station ideally takes 20 seconds or less to complete, giving you at least 40 seconds to work through the scored movements
BARBELL MOVEMENTS
We'll use a single lightweight barbell for all 5 movements today
Choose weight based off most challenging movement for you (probably overhead squats)

Limited/No Equipment
(CrossFit, Fit30, Fit45)

"eHarmony"
youtu.be/d0wLgrb1DKs
30 Single Dumbbell Deadlifts
30 Single Dumbbell Russian Swings
30 Single Dumbbell Goblet Squats
30 Single Dumbbell Hang Squat Cleans
30 Single Dumbell Power Snatches
30 Single Dumbbell Overhead Squats

On the Minute: 5 Burpees

DESCRIPTION
Starting on the 0:00 and every minute thereafter, you'll complete 5 standard burpees
With whatever time remains in the minute, complete as many reps of the dumbbell movements as you can
We expect this workout to take between 12-16 minutes to complete
BURPEES
This station ideally takes 20 seconds or less to complete, giving you at least 40 seconds to work through the scored movements
DUMBBELL MOVEMENTS
We'll use a single, moderate weight dumbbell for all 6 movements today although a kettlebell would also work nicely
Choose your weight based off the most challenging movement for you - likely the overhead squat
You'll alternate arms every 5 reps on the following movements:
Dumbbell Deadlifts
Dumbbell Russian Swings (If Holding Handle)
Dumbbell Overhead Squats
You'll alternate arms every 1 rep on the following movements:
Dumbbell Hang Squat Cleans
Dumbbell Power Snatches

Warm-Up
youtu.be/HLbWosW0V98
2 Rounds
30 Seconds Alternating Single Leg Glute Bridges
30 Seconds Front Plank
30 Seconds Glute Bridges
30 Seconds Air Squats
30 Seconds Inchworm to Push-up

Then With Light Dumbbell/Kettlebell/Object
10 Goblet Squats
10 Romanian Deadlifts (Each Side)
10 Single Arm Russian Swings (Each Side)
10 Strict Press (Each Side)
10 Goblet Squats
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-|||--Rivet WODs--|||-

Home Workout Link
zoom.us/j/652536956?pwd=UWZNdkFEdmd0V3Q4MHVWNCs0OFZqZz09

Log your scores or RSVP
syncapp.wodhopper.com/gym/12973/#scoreboard-date=06/04/2020#autoOpenWod=t

Thu, 6/4/2020 At Home Workout
Warm-Up
youtu.be/2lQkiYe0P3k
60 Seconds Seconds Shuttle Runs (Easy)
45 Seconds Seconds Samson Lunges
30 Seconds Hollow Hold

60 Seconds Shuttle Runs (Moderate)
45 Seconds Straight Leg Sit-ups
30 Seconds Arch Hold

60 Seconds Shuttle Runs (Faster)
45 Seconds Reverse Lunges
30 Seconds Push-up to Down Dog

Full/Limited/No Equipment
(CrossFit, Fit30, Fit45)

"Reverse Psychology"
youtu.be/zM_uoBQCBJo
5 Rounds For Time
30 Reverse Lunges
20 Shuttle Runs
10 Toes to Bar

DESCRIPTION
We expect this workout to take around 15 minutes to complete; roughly 1 minute per station
REVERSE LUNGES
You'll step back for these lunges and alternate legs each rep
You'll complete 15 reps on each leg per round
SHUTTLE RUNS
Set cones or mark two lines 10 meters (32ft.) apart for this station
You'll complete 20 shuttle runs or 200 meters total
TOES TO BAR
Choose a number or variation that you can complete with 1 break max per round
Subs include...
Reduced Reps
Knees to Elbows/Chest/Waist
V-Ups
Weighted V-Ups
Reverse Sit-Ups
Weighted Sit-ups
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-|||--Rivet WODs--|||-

Home Workout Link
zoom.us/j/652536956?pwd=UWZNdkFEdmd0V3Q4MHVWNCs0OFZqZz09

Log your scores or RSVP
syncapp.wodhopper.com/gym/12973/#scoreboard-date=06/03/2020#autoOpenWod=t

Wed, 6/3/2020 At Home Workout
Warm-Up
youtu.be/62AIxmThR6A
30 Seconds Single Unders
30 Seconds Lateral Squats
30 Seconds Spiderman Lunges

30 Seconds Single Unders
30 Seconds Slow Air Squats
30 Seconds Mountain Climbers

30 Seconds Single Unders
30 Seconds Air Squats
30 Seconds Frog Hops

30 Seconds Single Unders
30 Seconds Goblet Squats
30 Seconds Burpees

Full/Limited/No Equipment
(CrossFit, Fit30, Fit45)

"Five Below"
youtu.be/KxOcVddvDVY
AMRAP 5
Buy-In: 150 Single Unders/100 Double Unders
Into Max Rounds...
6 Lateral Dumbbell Burpees
12 Dumbbell Front Squats

Rest 5 Minutes

AMRAP 5
Buy-In: 150 Single Unders/100 Double Unders
Into Max Rounds...
6 Lateral Dumbbell Burpees
9 Dumbbell Thrusters

Rest 5 Minutes

AMRAP 5
Buy-In: 150 Single Unders/100 Double Unders
Into Max Rounds...
6 Lateral Dumbbell Burpees
6 Dumbbell Clusters

DESCRIPTION
After completing an initial buy-in of double unders you'll move onto max rounds of lateral dumbbell burpees and a dumbbell movement
Your score will be the total reps of lateral burpees and dumbbell movements from all 3 AMRAPs
SINGLE/DOUBLE UNDERS
To make sure we have enough time for the scored portion of the workout, let's cap this station at 2 minutes
Options include...
Reduced reps
2 minutes of practice
100 Line Hops
50 Over and Back Dumbbell Hops
DUMBBELL MOVEMENTS
Each movement ideally uses two dumbbells although one dumbbell, one kettlebell or a barbell would work
Choose weights that allow you to perform each set with no more than one break
Other options include...
DUMBBELL FRONT SQUATS
Weighted Goblet Squats
Jumping Air Squats (x 2 reps)
DUMBBELL THRUSTERS
Single Dumbbell Goblet Thrusters
Odd Object Thrusters
Single Arm Dumbbell Thrusters (switch hands every 3 reps)
DUMBBELL CLUSTERS
Single Dumbbell Squat Clean Thrusters
Medicine Ball Squat Clean Thrusters
Odd Object Squat Clean Thrusters
LATERAL DUMBBELL BURPEES
You'll jump laterally over 1 of the 2 dumbbells
The feet should pass over the handle of the bell on the jump
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