''Heavy Deadlifts'' (03.31.2010)

Warm-up Drills (03.31.2010)
Row 750m
12 x Burpees
12 x Medicine Ball Cleans
Hip Mobility Complex
Deadlift Warm-up sets/reps as needed before the 5 rep record attempts begin.

''Heavy Deadlifts'' (03.31.2010)
With a 10:00 running clock build up to a heavy 5 rep Deadlift.
Use no more than three sets, resting as needed between efforts.

Post loads to comments.

''Practical Application'' (03.31.2010)
Complete 4 Rounds for time of
Deadlift x 2
Burpees x 6
Walking Lunges x 12
Double-Unders x 21

Notes: For deadlift loads use your best 5 rep record.

Post times to comments.

CrossFit Endurance Rest Day (03.31.2010)

''Manchester'' (03.30.2010)

Warm-up Drills (03.30.2010)
2:00 Single Unders
2 Rounds of
10 x Push-ups
10 x Air Squats
10 x Abmat Sit-ups
2:00 Single Unders
Shoulder Opening Drill

''Manchester'' (03.30.2010)
3 Rounds for time of
600m Row
15 x Pull-ups
35 x Wallball (20/14lbs)
50 x GHD Sit-ups

Notes: Who can go unbroken?

Post times to comments.

Skill Development (03.30.2010)
3 Rounds of
:15 x Handstand Hold
5 x Paralette ROM Handstand Push-ups

CrossFit Endurance WOD (03.30.2010)
''3 x 7 Minute Intervals''
Swim, Bike, Run, or Row (C2)
3 x 7 min intervals w/3min recoveries between rounds.

Hold maximal distance possible on each of the 7 min rounds.

Post distances to comments.

''Nasty Girls'' (03.29.2010)

Warm-up Drills (03.29.2010)
Row 500m
9 Fundamentals x 10 reps each (PVC)
Samson Stretch

''Nasty Girls'' (03.29.2010)
Complete 3 Rounds for time of
50 x Squats
7 x Muscle-ups
10 x Hang Power Cleans (135lbs)

Post times to comments.

Skill Development (03.29.2010)
3 Rounds at your own pace of
21 x GHD Sit-ups
21 x Back Extensions

CrossFit Endurance WOD (03.29.2010)
''Tempo 85-90% RPE 16-18''
Swim: 1000m/y total: at 85% for first 500m/y then pick it up to 95% on the last 500m/y
Bike: 20 miles total: at 85% for first 10 miles then pick it up to 95% on the last 10 miles
Run: 10k total: at 85% for first 5k then pick it up to 95% on the last 5k
C2: 3000m total: at 85% first 1500m then 95% for second 1500m

Post times to comments.

''Choose Your Own Adventure: Chapter II'' (03.26.7010)

Stable News:

Saturday night Nuri is going into battle. Anyone who would like to attend the event with us is welcome to join in the festivities.

We are meeting at the gym around 5pm for those that want to travel with us and grab some nourishment before the sanctioned violence kicks off (@ the Milford Dome).

Indy and Khan have been kind enough to organize some dinner reservations, please email nick@newenlgandfma.com and let them know if you are planning on feeding with the pack.

Warm-up Drills (03.26.7010)
Row 750m
2 Rounds of
7 x Deadhang Pull-ups
7 x Burpees
Shoulder Opening Drill
Warm-up sets/reps as needed to prepare for movements/loads chosen for the WOD.

''Choose Your Own Adventure: Chapter II'' (03.26.7010)
With a 10 minute running clock take as much weight from ground to overhead as possible. You may select a weight of 65,95,115,135 or 155lbs to use, any variation of clean and jerk/press or snatch is acceptable (as long as the load moves from ground to overhead). Once time expires take the amount of reps completed and multiply by the weight chosen to determine score.

Post loads chosen, lifting method, and total lbs to comments.

Compare to performances from:
Choose Your Own Adventure (02.05.2010)

Skill Development (03.26.7010)
Accumulate 120 seconds of Ring Support in as few sets as possible.
Rest as needed.
Accumulate 45 seconds of L-sit in as few sets as possible.

CrossFit Endurance WOD (03.26.7010)
''12 x :20 Sprints''
Swim: 12 x :20 sec sprints. 2 minute recoveries.
Bike: 12 x :20 sec sprints. 2 minute recoveries.
Run: 12 x :20 sec sprints. 2 minute recoveries.
C2: 12 x :20 sec sprints. 2 minute recoveries.

Notes: Come into each :20 interval at pace/stride. Each interval should be a complete max effort from start to finish (build up speed in the last seconds of your recovery time).

Post distances to comments.

''Breaking In The Targets'' (03.25.7010)

Warm-up Drills (03.25.7010)
Row 1000m
3 Rounds of
9 x Push-ups
12 x Air Squat
15 x Abmat Sit-ups

''Breaking In The Targets'' (03.25.7010)
Run 800m
21 x Pull-ups
21 x Wallball (20/14lbs)
18 x Pull-ups
18 x Wallball (20/14lbs)
15 x Pull-ups
15 x Wallball (20/14lbs)
12 x Pull-ups
12 x Wallball (20/14lbs)
9 x Pull-ups
9 x Wallball (20/14lbs)
6 x Pull-ups
6 x Wallball (20/14lbs)
3 x Pull-ups
3 x Wallball (20/14lbs)
Run 800m

Post times to comments.

Skill Development (03.25.7010)
4 Rounds at your own pace of

8 x Turkish Get-ups (24/16kg)
10 x KB Cross-chops (24/16kg) L

10 x KB Cross-chops (24/16kg) R

12 x KB Swings (24/16kg)

Notes: Alternate sides each rep for the Turkish Get-ups. Demo videos are linked below for those that are new to these movements.

KB Cross-Chop Demo Video
Turkish Get-up Demo Video

CrossFit Endurance Rest Day (03.25.7010)

''Row, HSPU, Box Jump MetCon'' (03.24.7010)

Warm-up Drills (03.24.7010)
Run 800m
15 x Medicine Ball Cleans
15 x Burpees
Shoulder Dislocates
Samson Stretch

''Row, HSPU, Box Jump MetCon''(03.24.7010)
4 Rounds for time of
500m Row
12 x Handstand Push-ups
12 x Box Jumps (24'')

Post times to comments.

CrossFit Endurance WOD (03.24.7010)
''2:1 Pacing''
Swim, Bike, Run, or Row (C2)
8 Rounds of
2 min on x 1 min rest

Hold distances as consistent as possible.

Post distances to comments.

''Tyler'' (03.23.2010)

Warm-up Drills (03.23.2010)
2:00 x Single-unders
9 Fundamentals x 7 reps each (PVC)
2:00 x Single-unders
Shoulder Opening Drill
Hip Mobility Complex

''Tyler'' (03.23.2010)
Five Rounds for time of
7 x Muscle-ups
21 x Sumo Deadlift High Pulls (95/65lbs)

Post times to comments.

Skill Development (03.23.2010)
Complete the following at your own pace
Max effort L-sit/V-sit
15 x Back Extensions
20 x GHD Sit-ups
15 x Back Extensions
20 x GHD Sit-ups
15 x Back Extensions
Accumulate your max effort L-sit/V-sit hold time in as few sets as possible

CrossFit Endurance WOD (03.23.2010)
''Time Trial''
Swim: 500m/y TT
Bike: 5k TT
Run: 1 mile TT
C2: 1500m TT

Post times to comments.

''Rambo's Request'' (03.22.7010)

Warm-up Drills (03.22.7010)
1 mile Run
2 Rounds of
8 x Deadhang Pull-ups
12 x Push-ups
12 x Air Squats

''Rambo's Request'' (03.22.7010)
100 x Curtis P's (65/45lbs)

Notes: A Curtis P is a Hang Squat Clean + Lunge + Lunge + Push-Press executed as a sequence without putting the barbell down.

Post times to comments.

Skill Development (03.22.7010)
4 Rounds for time of
250m Row x Rest

Rest is your time on the previous interval.

Post times to commments.

CrossFit Endurance WOD (03.22.7010)
Swim, Bike, Run, or Row (C2)
2 x 5 min intervals w/2min recovery between intervals
Next interval scheme starts after the 2 min recovery
5 x 1min Intervals w/30sec recovery between intervals
Hold maximal distance possible on each set intervals.

Post distances to comments.

''Clothesline Team Event: The Triple Challenge'' (03.19.7010)

Details & Overview:

Inside this combined effort Team WOD (2 athletes per team) pairs of CrossFitters will encounter 3 unique task-based challenges. The standards (movement and otherwise) that we will be using to administer this training evolution can be found below in their respective ''challenge'' section.

If anyone reading our page feels that there are some additonal concerns that haven't adequately been adressed please feel free to contact us anytime and we will do whatever we can to help out.

A Simple Note About Scoring:

Team ranking will be based on a universally accepted, broadly inclusive, reliable determinant: Time.

The clock will officially start with a 3-2-1 Go! near Challenge #1, and will stop with our waiting staff/score keepers at Challenge #3.

Warm-up Drills (03.19.7010)
Row 500m,
Run 400m,

or

Speed Rope x 3:00

Additional practice to work on event specific movements and standards.

Volume to be determined by individual athletes.

Challenge #1:
Complete 10-9-8-7-6-5-4-3-2-1 rep rounds of
Forward/Backward Jumps
Lateral Left/Lateral Right Jumps
Jump Over/Crawl Under

All jumps will be done over/under a rope suspended between the columns in our facility. In order to have reps count during jumping movements each CrossFitter's feet need to leave the ground and arrive back on the ground simultaneously. Both teammates must complete their assigned portion of Challenge #1 before continuing on.

(Example of how to proceed through the workout; Athlete Alpha completes 10 repetitions of the three movements described, 30 reps total. Once these repetitions in the first round are complete Athlete Bravo will do the same, continuing in a tag team fashion like this through the WOD's countdown-format.)

Challenge #2:
Complete 3 Rounds of
20 x Bumper Plate Over/Under Passes
20 x Bumper Plate Under/Over Passes
15 x Right Side Lateral Passes
15 x Left Side Lateral Passes
This challenge will require both athletes to focus on working as a small unit as every successful repetition shares it's range of motion with both athletes.

'Over/Unders' defined:

Teammates will be facing one another across a second Clothesline at mid-thigh level, this yellow rope represents the linear boundary each team must pass the 45lbs bumper over or under.

'Lateral Passes' defined:

These Bumper Plate movements are very similar to those described above ('Over/Unders').

Begin setting this movement up by standing shoulder to shoulderwith your partner, facing the same direction.

The 45lb Plate will be handed laterally from one athlete to the other, travelling up and over the rope. Athlete Bravo would return the 45lb Plate by passing it back, this time handing it under the low hanging clothesline. Over and back is a single repetition. Simple and ruthless.

Challenge #3
Complete for time

Run 800m with a 45lb Bumper Plate.

In this short but rough WOD both athletes must run together, working side by side. Each CrossFitter will be required to cover 400m of the distance prescribed while carrying the team's 45lb plate. As soon as the first lap is done the athletes will switch responsibilities and run through the finish together.

It is up to the individual teams to decide who will carry the weight on the first leg.

At no point is a 45lb plate allowed to touch the ground, or someone else's hands that are not taking care of it.

There is a steep and demanding penalty that will be administered if there is any stopping or a bumper plate touches the ground.

Post total score, ranking, and thoughts/experiences to comments.

CrossFit Endurance Rest Day (03.19.7010)

''Viking Fran'' (03.18.7010)

''Hard, intense work of the body ... is the most conclusive evidence of our own being that we could possibly have.''

--James Dickey

Warm-up Drills (03.18.7010)
Run 800m
15-12-9 reps each of
Thrusters (PVC)
Jumping Pull-ups

Samson Stretch

*Additional Sets/Reps as needed

Notes: Use loaded barbell Thrusters and Pull-ups to prepare yourself for the heavy movements in the WOD. Preparatory set and rep schemes should be executed as if you were heading into a Max Effort WOD.

''Viking Fran'' (03.18.7010)
Complete the following for time
Row 250m
15 x Thrusters (155/105lbs)
15 x Chest-2-Bar Pull-ups (30/20lbs)
Row 500m
12 x Thrusters (155/105lbs)
12 x Chest-2-Bar Pull-ups (30/20lbs)
Row 750m
9 x Thrusters (155/105lbs)
9 x Chest-2-Bar Pull-ups (30/20lbs)

Notes: Anyone choosing to take this WOD on as Rx'd must wear their flak jacket/plate carrier for the entire evolution.

Post times to comments.

CrossFit Endurance WOD (03.18.7010)
''Tabata Sprints''
8 Rounds of (:20 on x :10 rest)
Swim: Use pool or open water
Bike: Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts
Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace
C2: Damper Setting 8-10

Post distances to comments.

''Helena'' (03.17.7010)

Warm-up Drills (03.17.7010)
Row 750m
''Shoulder Mobility Drill''
2 Rounds of
5 x Shoulder Pole Press (PVC)
5 x Shoulder Dislocates (PVC)
''Snatch Balance/Sots Press Drills''
3 Rounds of
3 x Heaving Snatch Balance (45lbs/PVC)
3 x Overhead Squats (45lbs/PVC)
3 x Sots Press (45lbs/PVC)

Notes: The links found below are to video demonstrations of the Shoulder Mobility Drill, Heaving Snatch Balance, and Sots Press.
Shoulder Mobility Drill
Heaving Snatch Balance
Sots Press
Go slow and easy through the shoulder mobility drills, especially if they are new to you.
The ''Snatch Balance/Sots Press Drills'' should be done with PVC before moving up to a 15lb or 45lb barbell.

Take as much rest as needed between movements/rounds.

''Helena'' (03.17.7010)
Complete 3 Rounds for time of
400m Run
12 x Overhead Squat (95lbs/65lbs)
21 x GHD Sit-ups

Post times to comments.

Skill Development (03.17.7010)
5 Rounds for time of
2 x Muscle-ups
12 x Hammer Strikes(Non-dominant)
12 x Hammer Strikes (Dominant)
2 x Tire Flips

Post times to comments.

CrossFit Endurance WOD (03.17.7010)
''Tempo 85%, RPE 16''
Swim: SC: 12min, LC: 15min, U: 35min
Bike:SC-LC 60min, U: 80min
Run: SC: 20min, LC: 30min, U: 60min
C2: 25min

Post distances to comments.

''The Filthy Fifty'' (03.16.2010)

Warm-up Drills (03.16.2010)
800m Run
2 Rounds of
12 x Thrusters (PVC)
12 X Sumo Deadlift High-Pulls (PVC)
Hip Mobility Complex

''The Filthy Fifty'' (03.16.2010)
Complete the following for time:
50 x Box Jumps (20'')
50 x Jumping Pull-ups
50 x Kettlebell Swings (16kg)
50 x Walking Lunges
50 x Knees-2-Elbows
50 x Push Press (45lbs)
50 x Goodmornings (45lbs)
50 x Wall Ball Shots (20lbs)
50 x Burpees
50 x Double-unders

Post times to comments.

CrossFit Endurance WOD (03.16.2010)
''2 x Time''
Swim: 2 x 8 min, Rest 2 min between intervals
Bike: 2 x 15 min, Rest 2 min between intervals
Run: 2 x 12 min, Rest 2 min between intervals
C2: 2 x 8 min, Rest 2 min between intervals

Post distances to comments.

''The Ides of March'' (03.15.2010)

Warm-up Drills (03.15.2010)
Row 1000m
9 Fundamentals x 7 reps each (PVC)
Samson Stretch
Shoulder Dislocates (PVC)

''The Ides of March'' (03.15.2010)
Complete 15-13-11-9-7-5-3 reps for time of
Pull-ups
Push Press (95/65lbs)
Back Squat (95/65lbs)
Weighted Anchored Sit-ups

Notes: Weight must come from the ground for any reps of Push Press or Back Squat. Scale with Abmat Sit-ups as needed.

Skill Development (03.15.2010)

4 Rounds at your own pace of
:20 Ring Support
15 x Back Extensions

CrossFit Endurance Rest Day (03.15.2010)

''Boat Crew J.T.'' (03.12.2010)

Warm-up Drills (03.12.2010)
Run 400m
15 x Burpees
15 x Medicine Ball Cleans
Run 400m
Samson Stretch

''Boat Crew J.T.'' (03.12.2010)
Complete the following for time
500m Row
21 x Handstand push-ups
21 x Ring dips
21 x Push-ups
400m Row
15 x Handstand push-ups
15 x Ring dips
15 x Push-ups
300m Row
9 x Handstand push-ups
9 x Ring dips
9 x Push-ups

Post times to comments.

CrossFit Endurance WOD (03.12.2010)
''10 Rounds of Hill Sprints''
Swim: 10 x :30 sec all out efforts. Use pull paddles/float buoy. 2 minute recoveries.
Bike: 10 x :30 sec all out efforts. Recovery time is how long it takes you to come down the hill or 2 minutes. If you do not have a hill use heavy tension on a trainer or ergometer, 2 minute recoveries between sprints.
Run: 10 x :20 sec all out efforts. Rest :30 at top before descending hill easy. Rest 1 minute at the bottom of the hill before the next sprint. On treadmills use a 7-10% grade, 2 minute recoveries between sprints
C2: 10 x :30 sec all out efforts. Damper setting is personal preference... 2 minute recoveries between sprints.

Notes: Come into each effort at pace to maximize distance covered on each interval.

Post distances to comments.

''Heavy Deadlift Triples'' (03.11.2010)

Warm-up Drills (03.11.2010)
800m Run

2 Rounds of
8 x Dead-hang Pull-ups
8 x Push-ups
8 x GHD Sit-ups
12 x Walking Lunges
12 x Lateral Lunges (alt legs)
Shoulder Dislocates (PVC)

''Heavy Deadlift Triples'' (03.11.2010)
Within a 10 minute window work up to a heavy deadlift triple.
You may only use up to 5 total working sets.

Post loads per set to comments.

Skill Development (03.11.2010)
Complete the following for time
15 x Pull-ups
30 Double-Unders
15 x Medicine Ball Cleans
12 x Pull-ups
30 Double-Unders
12 x Medicine Ball Cleans
9 x Pull-ups
30 Double-Unders
9 x Medicine Ball Cleans
6 x Pull-ups
30 Double-Unders
6 x Medicine Ball Cleans
3 x Pull-ups
30 Double-Unders
3 x Medicine Ball Cleans

Post times to comments.

CrossFit Endurance WOD (03.11.2010)
Swim, Bike, Run, or Row (C2)
20 minute Time Trial.

Cover as much distance as possible in the allotted time.

Post distances to comments.

''Marauder Jackie'' (03.10.2010)

Warm-up Drills (03.10.2010)
Row 500m
''Burgener Drill'' (PVC)
2 Rounds of
i. Down and Up x 3
ii. Elbows High and Outside x 3
iii. Muscle Snatch x 3
iv. Lands x 3
v. Drops x 3
vi. Hang Snatch x 3

''Marauder Jackie'' (03.10.2010)
1 mile Run
50 x Thrusters (95/65lbs)
30 x Power Snatch (95/65lbs)

Post times to comments.

Notes: Here is our 1 mile Run Route for today.

Skill Development (03.10.2010)
3 Rounds at your own pace of
:15 x L-sit/V-sit
15 x Knees-2-Elbows
:15 x Handstand Wall Hold
or
Freestanding Handstand
or
Walk 15ft on Hands

CrossFit Endurance WOD (03.10.2010)
Swim, Bike, Run, or Row (C2)
5 min on x 2:30 min off,
6 min on x 3:00 min off,
7 min on... Done.

Post distances to comments.

''AMRAP is an Acronym'' (03.09.2010)

Warm-up Drills (03.09.2010)
Row 750m
2 Rounds of
12 x KB Swings (24/16kg)
12 x Push-ups
Samson Stretch

''AMRAP is an Acronym'' (03.09.2010)
Complete as many rounds as possible in 20:00 of
15 x Pull-ups
15 x Ring Push-ups
15 x Back Extensions/SLDL (45lbs)
15 x GHD Sit-ups/Abmat Sit-ups

Post rounds completed to comments.

Skill Development (03.09.2010)
3 Rounds at your own pace of
12 x Overhead Squats (45lbs)
12 x Pistols (Alternating Legs)

Notes: Focus on smooth, controlled repetitions executed through a complete range of motion.

CrossFit Endurance Rest Day (03.09.2010)

''Heavy Push Press'' (03.08.2010)

Warm-up Drills (03.08.2010)
Run 400m
9 Fundamentals x 7 reps each (PVC)
Shoulder Opening Drill

''Heavy Push Press'' (03.08.2010)
Push Press 5-5-5

Post loads to comments.

''Transferring Strength'' (03.08.2010)
Complete 4 Rounds for time of
300m Row
5 x Anyway Ground-2-Overhead
10 x Burpees

Post times to comments.

Notes: Use 90-100% of your heaviest successful 5 rep attempt from the Heavy Push Press part of today's WOD.

CrossFit Endurance WOD (03.08.2010)
10 rounds of (:30 on x :30 rest)
Swim: Use pool or open water
Bike: Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts
Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace.
C2: Damper Setting on 8-10.

Post distances to comments.

''Last Stand'' (03.05.2010)

Warm-up Drills (03.05.2010)
Row 500m
15 x Overhead Squats (45lbs)
15 x Hang Power Snatch (45lbs)
Hip Mobility Complex

''Last Stand'' (03.05.2010)
Complete the following for time
400 m Run
21 x Ring Dips
21 x Double Unders
21 x Pull-ups
400 m Run
15 x Ring Dips
15 x Double Unders
15 x Pull-ups
400 m Run
9 x Ring Dips
9 x Double Unders
9 x Pull-ups

Post times to comments.

Skill Development (03.05.2010)
5 Rounds at your own pace of
15 x Abmat Sit-ups
15 x Hip and Back Extensions

CrossFit Endurance WOD (03.05.2010)
''80/90% Splits''
80% for the first half, 90% for the last half.
Swim: SC: 400m , LC: 600m , U: 800m
Bike: SC: 10 mile , LC: 18 mile , U: 25 mile
Run: SC: 1.5 mile , LC: 5miles , U: 10miles
C2: SC: 2k , LC: 5k , U: 8k

Post times to comments.

''Fight Gone Bad!" (03.04.2010)

Warm-up Drills (03.04.2010)
Run 400m
2 Rounds of
10 x Pull-ups
10 x Push-ups
10 x Abmat Sit-ups
10 x Air Squats
Samson Stretch

''Fight Gone Bad!" (03.04.2010)
Three rounds for total points of
Wall-ball (20lbs)
Sumo Deadlift High-Pull (75lbs)
Box Jump (20")
Push Press (75lbs)
Row (Calories)

In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On the call of "rotate" the athletes must move to next station immediately. One point is given for each rep, except on the rower where each calorie is one point.

Post total points to comments.

CrossFit Endurance WOD (03.04.2010)
''2-4x Repeats''
Swim: SC:2x6 min, LC:3x6min, U:4x6min, Rest 2 min Between intervals
Bike: SC:2x12 min LC:3x12min, U:4x12min, Rest 2 min Between intervals
Run: SC:2x10min, LC:3x10min, U:4x10min, Rest 2 min Between intervals
C2: SC:2x7min, LC:3x7min, U:4x7min, Rest 2 min Between intervals

Post distances to comments.

''Nicole'' (03.03.2010)

Warm-up Drills (03.03.2010)
2:00 x Single-unders
15 x KB Swings (24/16kg)
15 x Burpees
2:00 x Single-unders
Shoulder Opening Drill

''Nicole'' (03.03.2010)
Complete as many rounds as possible in 20 minutes of
400m Run
Max Pull-ups

Post reps completed per round to comments.

Skill Development (03.03.2010)
4 Rounds at your own pace of
5 x Handstand Push-ups
15 x GHD Sit-ups

CrossFit Endurance Rest Day (03.03.2010)

''Boston Tea Party'' (03.02.2010)

Warm-up Drills (03.02.2010)
Run 800m
9 Fundamentals x 10 reps each (PVC)
Samson Stretch
Shoulder Dislocates (PVC)

''Boston Tea Party'' (03.02.2010)
Complete the following for time
1000m Row
25 x Wallball (20lbs)
750m Row
50 x Wallball
500m Row
75 x Wallball

Post times to comments.

Skill Development (03.02.2010)
4 Rounds at your own pace of
:30 x Ring Support
7 x Deadhang Pull-ups

CrossFit Endurance WOD (03.02.2010)
Swim, Bike, Run, or Row (C2)
2 Rounds of
1 min on x 3 min off,
1 min on x 3 min off,
1 min on x 3 min off

Post distances to comments.