W.O.D. and Endurance Thursday 9/6/18


W.O.D. and Endurance Thursday 9/6/18

ATTN for those interested in Yoga:

For THIS WEEK ONLY, the yoga session taking place Thursday(today) is being moved to the next day, FRIDAY, Sept 7th at 10:15.
Please tell all of our CFR family who may not see this! Thank you!

Conditioning WOD – 25 minutes

*Coaches – to avoid cluttering on the rowers please start athletes at different stations as needed

5 rounds for one running total of max cals/reps/distance of…

1 min: Max Distance Single Arm Farmer’s Carry 70/55
1 min: Max Hand Release Pushups
1 min: Max Calorie Row
1 min: Max Distance Single Arm Waiter walk 55/35

1 min: Rest

*Distance score on farmers carry and waiters walk will be counted each time you touch the line where the cones are set as you walk back and forth.  Cones should be set 30 ft apart in the middle of the gym floor and pushups completed on perimeter 

*Please share KB/DBs if needed.  If low on either, please grab a weight that is comparable.

*Please complete your pushups on the perimeter of the carries.  Remember if you are going RX on pushups, not to worm your body.  Your legs should be off the ground before starting your repetition.  Otherwise either scale on your knees or complete ring pushups or box pushups at an incline.

*Farmer’s carry – grab a single KB or DB and carry with whichever hand you’d like and switch as often as needed

*Waiter Walk – grab a single KB or DB and put overhead with locked out arm.  Switch as needed, but if the KB/DB touches head or comes down below head, you must stop and not resume until it’s placed back overhead

Post total reps/cals/distance covered!

*Reminder – An endurance workout 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. If you do not finish them or feel they are too challenging due to total time of work, feel free to scale or adjust the time occasionally.


Climb the ladder as high as possible in 30 minutes of…

2 – 4 – 6 – 8 – 10… and so on always increasing by 2 each round.

Single Arm Farmers Carry 55/35

Hand Release Pushups

Calorie Bike

Single Arm Waiter Walk 55/35

*reminder that a rep for the carry or waiter walk is each time to hit a 30ft cone line