W.O.D. Saturday 5/30/15

Conditioning WOD – Partner Workout

“My Pet Rock”

***One partner must always be holding the kettlebell 55/35 the entire workout.  If it touches the ground, both partners perform 5 burpees on the spot.  You can hand it back and forth while the other does work.  Split reps as you need to AND do these movements below in any order you want as long as they are all completed!  If odd number of athletes, complete the workout as written without involving a kettlebell.

For time.

  • 2000m row
  • 100m Sled push  Men – 180lbs on sled  Women – 130lbs on sled
  • 20 tire flips (if you can’t flip a tire, you must climb/step in the middle of the tire and to the other side for 1 rep)
  • 10 bear crawls length of gym (pullup rig upright to CFR wall)
  • 200 Situps 
  • 10 Rope Climbs (scale with 20 rope pulls or 50 ...
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W.O.D. Friday 5/29/15

Strength – 15 min

5 sets of the 3 – Position Clean and Jerk (high hang, hang, full)

*Clean can be power or squat.  Increase weight as you go.

Conditioning WOD – 15 min cap

***This is a sprint!  Go hard, heavy, and challenge yourself!

For time.

15 Muscle Ups (scale with both 30 Ring Rows AND 30 Ring Dips)

10 Clean and Jerks 185/125  Comp RX  225/155

5 Burpees

Post highest weight achieved on 3 pos c&j and time on conditioning!

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W.O.D. Thursday 5/28/15

 20 cases of FitAid in your face.  These are selling like candy at the gym for a recovery drink.  Beyond taking post workout protein, FitAid and Kill Cliff will help out with your recovery.  We sell these drinks at discount if you want to buy a case of 24 at a time.  



Conditioning WOD – 40 MIN TIME CAP

Two rounds for time of:
50 Double Unders (scale with 50 bar hopsNor 100 singles )
25 Wall Balls 20/14   Comp RX  30/20
50 Sumo Deadlift High Pulls 75/55
25 Wall Balls 
50 Double Unders 

Buy Out:  100 Walking Lunge steps  Comp RX – hold a 45/25lb plate Overhead (complete outside or walk around in the gym)

Post total times!  (add one sec per rep not finished beyond the time cap)

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W.O.D. Wednesday 5/27/15

 Memorial Day “Murph” was a huge day for the CrossFit Community!  Reconginzing our fallen heroes as a CFR family with other gyms became pretty emotional.  Here are some pics of Monday’s event!



Strength – 12 minute running clock

Back Squat – At every 2 minutes for 8 minutes complete a set 5 Back squats.  Increase weight as you go to find a 5 rep max.  Rest and then on Minute 12 complete set 5 for MAX REPS back squat at 90% of your 5 rep max you just hit.   (4 sets of 5 back squats then set 5 is a max effort at 90%)

Interval Conditioning – 20 min

***Start at different stations to accommodate rowers

Every Minute on the minute for 20 min (5 rounds) complete…

Min 1: Max Calorie Row in 40 sec

Min 2: Max Squat Snatches in 40 sec  135/95

Min 3: Max Burpe...

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W.O.D. Tuesday 5/26/15

Hey crew! Tune in to ABCs Extreme Weight Loss tonight, Tuesday Evening May 26th at 8PM to see Raymond and Robert Delgado’s journey on season 5! These two guys spent several weeks of their 1 year journey training at CFR by doing the daily WODs and then our man Coach Joe Williams took them through some extra credit training to maximize their results. So proud of these guys!



Conditioning WOD – 34 min running clock

Teams of 3 (1 athlete works at a time and splits reps as needed):

With a running clock…
A. In 10 mins complete:
50 Power Cleans 135/95
50 Power Cleans 185/135
AMRAP Power Cleans 225/155 in remaining time.

Rest 2 minutes

B. In 10 mins complete:  
50 Push Press/jerk 115/85
50 Push Press/jerk 135/95
AMRAP Push Press/jerk 155/105 in remaining time.

Rest 2 minutes


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CFR Closed and attending Community Hero WOD

In observance of Memorial Day, CFR will be closed but many CFR members as well as 4 local gyms in the area will be attending a Hero Workout called “Murph” at 10AM located at the Kickapoo football field.  Come and join us where you can split the workout with a partner if needed!  Don’t let this day pass by without acknowledging your heroes properly.   Details below.

murph  memorial pic


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W.O.D. Saturday 5/23/15

We will be closed on Monday for Memorial Day.  However we will have the chance to attend a community HERO workout called “Murph” at 10AM located at the Kickapoo football field.  It’s open to everyone!  Details below!


Conditioning WOD

For time:

Buy In: 5 Rope Climbs (scale with 10 rope pulls or 20 ring rows)

50 KB Swings 70/55
500m Row
15 Clean and Jerk 135/95
400m Run (500m row)
15 Clean and Jerk
500m Row
50 KB Swings 

Buy Out: 5 Rope Climbs

Post total time!

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W.O.D. Friday 5/22/15

Gymnastics Conditioning – 15 min cap

For time:

Sets of 1-2-3-4-5-6-7-8-9-10 unbroken pullups.  *Comp RX Chest to Bar Pullups

*** If you break a set you must redo that set before moving on.

***Scale with unbroken ring rows of 2-4-6-8-10-12-14-16-18-20 for time.

Conditioning WOD – 13 min running clock- stagger start at 4 min if needed for box overs

4 min AMRAP of:
6 Front Squats 155/105
6 Burpees over Bar

Rest 1:00

3 min AMRAP of Box Overs 24/20  *Comp RX 30/24

Rest 1:00

4 min AMRAP of:
6 Front Squats 135/95
6 Burpees over Bar

Post 4 scores. Time of pullups and rounds/reps of each AMRAP.  Jot down your AMRAP scores on the closest board during rest times.

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W.O.D. Thursday 5/21/15

Reminder below about what we’re doing on Memorial Day as a community with other area CrossFit gyms.  Refer to the picture below for the details!


Join the facebook page at

Strength – 12 min

Find your 10 rep max touch n go Squat Clean

Conditioning WOD – 25 min time cap

For time:

80 Double unders (scale only with 160 singles)
40 Power Cleans 135/95
80 Double unders
40 Handstand Pushups  
80 Double unders

*scale HSPUs accordingly with abmats, a box or with push press 135/95

Post your 10 rep squat clean and time of WOD!

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W.O.D. Wednesday 5/20/15

Conditioning WOD – 30min

Teams of 3:
With a 30 min running clock…

Buy In: 3000m Row – split up as desired

In the remaining time complete an AMRAP of:
60 Hang Power Snatch 75/55
60 Thrusters 75/55
60 Sumo Deadlift High Pulls 75/55
***1 athlete works at a time, split up reps as desired.

***One bar is possible per team

***If you have an uneven amount of athletes to form teams of 3, cut the workout down by a third and shorten the AMRAP accordingly.  

Example – 1 person team = 1 k row, then 20 min AMRAP of  20, 20, 20      2 Person team = 2k row, then 25min AMRAP of 40, 40, 40

Two scores.  Post the time of your buy in row and how many rounds + reps completed by your team!

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