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WOD

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🏋️CrossFit 🏋️

Mon, 7/22/2019 CrossFit
Squats
Alternating On the Minute x 12 (6 Rounds)
Odd Minutes - 3 Front Squats
Even Minutes - 6 Back Squats
61% of 1 Rep Max Back Squat for both lifts
This is a 3% increase from last week

"Tailspin"
AMRAP 14
15 Thrusters (95/65)
30 Double Unders
15 Chest to Bar Pull-ups
30 Double Unders

GENERAL
Looking to complete around 4 rounds today (one round every 3:30)
Not about going big, rather finding something you can maintain for 14 minutes and minimize time spent not moving
Just get started with the first set of the next movement upon transitioning
Getting that first set done and taking your break after is mentally powerful
THRUSTERS & PULL-UPS
Choose a Thruster weight and Pull-up variation that you can complete within 3 sets during the workout
Shoot for 2-3 Quick Sets: 8-7, 6-5-4, 5-5-5
DOUBLE UNDERS
Choose a Double Under variation that you can complete in 1-2 sets during the workout
Shoot for 1-2 Quick Sets: 30, 15-15, or 20-10

💪Fit30 💪

Mon, 7/22/2019 FIT30
"Tailspin"
AMRAP 14
15 Dumbbell Thrusters
45 Single Unders
15 Ring Rows
45 Single Unders

💪FitX45 🏋️

Mon, 7/22/2019 FITX45
"Tailspin"
AMRAP 14
15 Dumbbell Thrusters
45 Single Unders
15 Ring Rows
45 Single Unders

Finisher
3 Rounds
Station 1: Dumbbell Bench Press x 45 Seconds
Station 2: Plank Shoulder Taps x 45 Seconds
Station 3: Side Plank x 45 Seconds Each Side
Station 4: Glute Bridge Hold x 45 Seconds

Log your scores or RSVP: syncapp.wodhopper.com/gym/12973/#scoreboard-date=07/22/2019#autoOpenWod=t
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🏋️CrossFit 🏋️

Sat, 7/20/2019 CrossFit
"Mind Eraser"
Teams of 2
AMRAP 30
5 Power Cleans (135/95)
7 Lateral Over the Bar Burpees
200 Meter Run

GENERAL
Teammates will alternate full rounds today
Shooting to complete 12-15 rounds today
Teammates try to find a consistent round pace that they can stick to for the whole workout
Use the clock as your friend to help you with speed and consistency
Examples...
If you shoot to complete each round in 2 minutes, you’ll end up with 15 rounds total
If you shoot to complete each round in 2:30, you will finish with 12 rounds total
POWER CLEANS
Choose a barbell weight that you can complete all sets unbroken

💪Fit30 💪

Sat, 7/20/2019 FIT30
"Mind Eraser"
Teams of 2
AMRAP 18
7 Kettlebell Swings
7 Burpees
200 Meter Run

Teammates will alternate full rounds today

💪FitX45 🏋️

Sat, 7/20/2019 FITX45
"Mind Eraser"
Teams of 2
AMRAP 26
7 Kettlebell Swings
7 Burpees
200 Meter Run

Teammates will alternate full rounds today

Log your scores or RSVP: syncapp.wodhopper.com/gym/12973/#scoreboard-date=07/20/2019#autoOpenWod=t
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🏋️CrossFit 🏋️

Fri, 7/19/2019 CrossFit
"BFF"
Teams of 2
AMRAP 25
3-6-9-12-15....
Calorie Row
Kettlebell Swings (53/35)
Wall Balls (20/14)

GENERAL
One partner working at a time
Partners will switch after completing full rounds
Flow of workout...
Athlete 1 Completes Round of 3
Athlete 2 Completes Round of 3
Athlete 1 Completes Round of 6
Athlete 2 Completes Round of 6
….
While the work time increases as the reps go up, so does the time the other partner has to rest
Use the rest as an incentive to move quickly and hold onto the bell and ball
Adjust rowing pace to accomplish large sets on the weighted movements
A short break on the larger double digit rounds may be helpful
ROW
One rower per team
All athletes will row the same number of calories
WALLBALLS & KETTLEBELL SWINGS
It’s ok for teammates to be using different weights
In the double digit rounds, athletes should be able to complete each movement in 2 sets max

💪Fit30 💪

Fri, 7/19/2019 FIT30
"BFF"
Teams of 2
AMRAP 16
3-6-9-12-15....
Calorie Row
Kettlebell Swings (35/26)
Wall Balls (14/10)

One partner working at a time
Partners will switch after completing full rounds
Flow of workout...
Athlete 1 Completes Round of 3
Athlete 2 Completes Round of 3
Athlete 1 Completes Round of 6
Athlete 2 Completes Round of 6
….

💪FitX45 🏋️

Fri, 7/19/2019 FITX45
"BFF"
Teams of 2
AMRAP 22
3-6-9-12-15....
Calorie Row
Kettlebell Swings (35/26)
Wall Balls (14/10)

One partner working at a time
Partners will switch after completing full rounds
Flow of workout...
Athlete 1 Completes Round of 3
Athlete 2 Completes Round of 3
Athlete 1 Completes Round of 6
Athlete 2 Completes Round of 6
….

Log your scores or RSVP: syncapp.wodhopper.com/gym/12973/#scoreboard-date=07/19/2019#autoOpenWod=t
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🏋️CrossFit 🏋️

Thu, 7/18/2019 CrossFit
Push Press
Push Press
EMOM 8
5-4-3-2-1-1-1-1
Build Up to a Heavy Single

"Bar Rescue"
5 Rounds
21 Deadlifts (115/85)
12 Push Presses (115/85)

GENERAL
Two part, all barbell workout
Push presses will come from the rack in the strength piece
One barbell from the floor in the workout “Bar Rescue”
Break the easier movement more (the deadlifts)
Limit the number of sets you have to do on the push press
Take the first 2 rounds a little slower than you want to so you can thrive on the last 3
PUSH PRESS
We’re choosing our weight for the barbell based off the push press
Choose a weight that you can complete in 1-2 sets each round
DEADLIFT
The deadlift is intended to be relatively light compared to the push press within the workout
Shoot for 3-4 sets on the deadlifts
Example: 7-7-6-1
The 1 deadlift is so you can break before the final deadlift, then hang power clean the weight up, and then start the push presses without having to do any extra deadlifts

💪Fit30 💪

Thu, 7/18/2019 FIT30
"Bar Rescue"
AMRAP 12
12 Dumbbell Deadlifts
12 Dumbbell Push Presses
12 Dumbbell Box Step Overs

💪FitX45 🏋️

Thu, 7/18/2019 FITX45
"Bar Rescue"
AMRAP 16
12 Dumbbell Deadlifts
12 Dumbbell Push Presses
12 Dumbbell Box Step Overs

Double Tabata
Plank
Side Plank Right
Side Plank Left
Face Up Plank

Log your scores or RSVP: syncapp.wodhopper.com/gym/12973/#scoreboard-date=07/18/2019#autoOpenWod=t
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🏋️CrossFit 🏋️

Wed, 7/17/2019 CrossFit
"Double Header"
Buy-In
50/35 Calorie Bike

50-40-30-20-10
Double Unders
AbMat Sit-ups

Cash-Out
50/35 Calorie Bike

GENERAL
CrossFit workout "Annie" with bike calories on either end
BIKES
Hold back on the first bike to set yourself up for a good "Annie"
Smash the last bike, using the Round of 10 as your transition round
DOUBLE UNDERS & SIT-UPS
Go big on the jump rope and try to pace the sit-ups as needed to continue to go big
If you’re confident on the rope, speed through the sit-ups
If you’re not as confident, keep moving at a slower pace to get back to the rope under control
Choose a double under variation that you can get the bigger sets done in 90 seconds or less

💪Fit30 💪

Wed, 7/17/2019 FIT30
"Double Header"
Teams of 2
AMRAP 5
Calories Bike

Rest 1 Minute

AMRAP 5*
30 Single Unders
10 AbMat Sit-ups

Rest 1 Minute

AMRAP 5
Calories Bike

*One teammate does the single unders and sit-ups while the other hold a plank position.

💪FitX45 🏋️

Wed, 7/17/2019 FITX45
"Double Header"
Teams of 2
AMRAP 8
Calories Bike

Rest 1 Minute

AMRAP 8*
30 Single Unders
10 AbMat Sit-ups

Rest 1 Minute

AMRAP 8
Calories Bike

*One teammate does the single unders and sit-ups while the other hold a plank position.

Log your scores or RSVP: syncapp.wodhopper.com/gym/12973/#scoreboard-date=07/17/2019#autoOpenWod=t
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