Strength – 12 minutes
Every 90 seconds, complete 2 touch n go deadlifts, increasing in weight as you go, to find a heavy or max 2 rep dead for the day. (8 sets)
*Be prepared to move quickly, putting on or taking weights off.
*Due to the amount of weights available, please partner up with one or two others of similar strength and take turns quickly as you climb in weight. Be prepared to help each other adjust the weights as needed to maximize each person’s full potential
Conditioning WOD – 18 minutes
As many rounds + reps as possible in 18 minutes of…
10 Deadlifts 225/155
10 Toes to Bar
200m Med Ball run 30/20
20/14 Calorie Bike (male/female)
*Deadlifts should be a weight you can do 10-15 times unbroken if fresh (if you need a firm point of reference, aim for about 50-60% of your 2 rep dead from the strength portion)
*Toes to bar can be scaled with high knees (knees above the crease of your hip, or scale further) If you have a shoulder injury please complete toes to rig (laying on ground, reaching high with your toes on the upright)
Post your 2 rep deadlift and rounds + reps achieved in WOD!
*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.
CFR ENDURANCE WOD – 35 minute cap
*If you hit the time cap, add one second per rep not completed onto the cap (ex -35:26)
*400m med ball run ~40 reps, 1 rep = 10 meters, estimate accordingly if needed
Buy In: 50 Deadlifts 95/65
4 rounds of…
15 Toes to Bar
400m Med Ball Run 20/10 (~40 reps)
15/11 Calorie Bike
Buy Out: 50 Deadlifts 95/65