W.O.D. and Endurance Thursday 5/24/18


W.O.D. and Endurance Thursday 5/24/18


It’s time to honor our fallen heroes with our crossfit community and complete the workout or a variation of the workout “Murph”,  held at Kickapoo High School Track at 9am Memorial Day Monday!

This will be with other crossfit gyms in the area, benefiting 2 local charities!

Considering this is a Hero workout, the amount of work or difficulty of the movement can be more than a typical workout.  If you are uncomfortable attempting this workout due to the exercises or volume, please grab a partner and share the reps or just scale the reps however needed, and honor the sacrifice of our heroes!

“Murph” – Run 1 mile, 100 Pullups, 200 Pushups, 300 Air Squats, Run 1 mile.

Wear a CFR shirt or purchase one of these below which will have our logo on them!  Pick these up at the event!

Help us to honor our fallen heroes and also raise money for two great local charities. All profits from the sale of these shirts will be donated to Pieces of Home and Honor Flight here in the 417. Pieces of Home is a Non Profit organization that sends care packages to our deployed troops and sponsors combat disabled Veterans gym memberships. Honor Flight of the Ozarks gives our veterans a memorable trip of a lifetime to visit their Memorial in Washington D.C. in a VIP manner that befits the heroic status they occupy in the hearts of all Americans. Please help us support these great causes through the money raised for these t shirts.


*There will be NO ENDURANCE today due the length of the regular WOD and the lightweight movements accordingly.  They will be the same for today. 

Conditioning AND Endurance WOD – 35 min cap

*For newer athletes, you’ll notice a CompRX in orange next to certain movements.  This is an option for those looking to aim for more difficult movement or weight compared to RX (prescribed as written), a tougher option for those possibly looking into competing in an RX event or even CF Regional or CF Games efforts.  You won’t see CompRX often due to the difficulty of the programming already for the gym daily, but nonetheless is just another way to challenge some of our athletes.

*For newbies – although the class will all do the same workout today, an endurance class is offered every Tue and Thur alongside our regular workout. These endurance workouts typically include a longer time duration, lighter weights combined with extra running, rowing or air biking.

4 Rounds for time of…

400m Run

10 Power Snatches 95/65 CompRX- Squat Snatch

1200m Air Bike

30 Hand Release Pushups CompRX- Clapping PUs

*If raining, sub the run for a 500m row

*Coaches- please line bikes up front facing the class with backs to the clock, and stagger start athletes on different movements if a larger class.  If raining, keep rowers mid gym for athletes to have instant access if needed.

Post total times!