ROWvember V8
About This Competition
ROWvember Volume 8. Like last year, we are sticking with teams of 4 - you choose them. Two males and Two Females.
This competition/challenge will last 4 weeks with a new workout being announced each Wednesday evening at 8pm starting October 30th The workouts will incorporate the Rower, Ski Erg, Assault Bike, Concept 2 Bike Erg and potentially the Air Assault Runners. There may be other low skill movements added for particular workouts but definitely something everyone can do. In the past there has been squats to a med ball, burpees, bear crawls, sled drag/push and shuttle runs.
Your team of 4 will have from the announcement of each workout until the following Monday night at 8pm to complete the workout to get the best score possible. Scores must be submitted no later than 8pm on Mondays. This is similar to the CrossFit Open in terms of workout announcements and score submission.
Workouts must be completed OUTSIDE of class times unless the workout is part of class. Please do not message in about completing the workout during a class time.
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| # | Athlete | Points |
|---|---|---|
| 1 | Sweaty Walmart People | 19 |
| 2 | Bubble Wrapped | 19 |
| 3 | Gen Z | 20 |
| 4 | Ship is about to go down” | 20 |
| 5 | Team MACK | 29 |
Workouts
AREA 51
5K row
5K ski
*split up into pairs, pick a machine and going at the same time, knock out a 5K on each machine
once a pair has completed their 5K on the initial machine they can start on
100 synchro burpees
once the other pair is done with their machine, the pairs can go back and forth as they please helping to finish the 100 synchro burpees
*it is important to note that you are staying with the same pairs for the initial 5Ks and the synchro burpees
THEN iN NEW PAiRS finishing with another
5K row
5K ski
*once a pair is done with their machine, ALL FOUR MEMBERS then can help rotate out however they please to help finish the last machine.
There is a 60:00 time cap for this workout
Buy In: 937m Row
TEN rounds of:
10 Wall Balls (20/14)
10 Russian KB Swings (70/53)
10 Burpees
Cash Out: 937m Row
1 round = 10 WB, 10 RKBS, 10 Burpees
RX: WB (20#/14# - 10'/9'), RKBS (70#/53#)
Scaled: WB (14#/10# - 10'/9') RKBS (53#/36#)
Buy In: 937m Row
TEN rounds of:
10 Wall Balls (20/14)
10 Russian KB Swings (70/53)
10 Burpees
Cash Out: 937m Row
1 round = 10 WB, 10 RKBS, 10 Burpees
RX: WB (20#/14# - 10'/9'), RKBS (70#/53#)
Scaled: WB (14#/10# - 10'/9') RKBS (53#/36#)
Partners can split the work however they choose.
Buy In: 937m Row
TEN rounds of:
10 Wall Balls (20/14)
10 Russian KB Swings (70/53)
10 Burpees
Cash Out: 937m Row
1 round = 10 WB, 10 RKBS, 10 Burpees
RX: WB (20#/14# - 10'/9'), RKBS (70#/53#)
Scaled: WB (14#/10# - 10'/9') RKBS (53#/36#)
All 4 athletes will need to be together for this 16 minute fun fest.
16:00 AMRAP
At the start of 0:00, and every 2:00 after that, all 4 athletes run 6 50’ shuttle runs. (25’ down, 25’ back = 50' which = 1 shuttle run).
Once all 4 athletes have completed their shuttle runs, athlete 1 can start skiing for calories while athletes 2, 3, and 4 perform max synchro air squats to med ball.
At 2:00 mark, everyone stops and performs another 6 shuttle runs. After the shuttle runs, athlete 2 can start skiing for calories while athletes 1, 3, and 4 perform max synchro air squats to med ball.
Continue to rotate through athletes on the ski until all athletes have completed 2 rounds each on the ski.
Athletes cannot ski until all 4 athletes have completed the shuttle runs.
Synchro Squats to Med Ball- all athletes must touch ball at the same time. There is no requirement for the top of the squats to be synchro, just at the bottom (on the ball).
There is one score for this event: Total air squats + calories on the ski.
All 4 athletes will need to be together for this 16 minute fun fest.
16:00 AMRAP
At the start of 0:00, and every 2:00 after that, all 4 athletes run 6 50’ shuttle runs. (25’ down, 25’ back = 50' which = 1 shuttle run).
Once all 4 athletes have completed their shuttle runs, athlete 1 can start Assault biking for calories while athletes 2, 3, and 4 perform max synchro air squats to med ball.
At 2:00 mark, everyone stops and performs another 6 shuttle runs. After the shuttle runs, athlete 2 can start biking for calories while athletes 1, 3, and 4 perform max synchro air squats to med ball.
Continue to rotate through athletes on the bike until all athletes have completed 2 rounds each on the bike.
Athletes cannot bike until all 4 athletes have completed the shuttle runs.
Synchro Squats to Med Ball- all athletes must touch ball at the same time. There is no requirement for the top of the squats to be synchro, just at the bottom (on the ball).
There is one score for this event: Total air squats + calories on the bike.
*can have multiple bikes if seat heights are different amongst athletes. Just don't reset monitors so calories can be gathered at end of the workout.
The Benchmarks
1 Male and 1 Female will each do a 500m row for time.
1 Male and Female each do a 500m ski for time.
There will be two scores - combined times from the rows and combined times from the ski.
To set this up you must set the machines to 500m to go to zero to get exact times. Select Workout -> New Workout -> Single Distance -> 500m -> then hit the button next to the checkmark and you're set. Then GTF after it ;)
The Benchmarks
1 Male and 1 Female will each do a 500m row for time.
1 Male and 1 Female will each do a 500m ski for time.
There will be two scores - combined times from the rows and combined times from the ski.
To set this up you must set the machines to 500m to go to zero to get exact times. Select Workout -> New Workout -> Single Distance -> 500m -> then hit the button next to the checkmark and you're set. Then GTF after it ;)
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Event Details
Closes: Nov 10, 2025
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