Team AND Endurance W.O.D. Tuesday 1/9/18


Team AND Endurance W.O.D. Tuesday 1/9/18

This past Saturday was amazing! With 5 CFR teams competing, 4 of them stood on the podium!
Please know we aren’t a gym focused on “winning” but focused on people being rewarded for their hard work and doing their best. If that means personally it’s about weight loss, gaining strength, stepping out of your comfort zone, conquering a fear or doing a movement you never thought you’d do… then that is what winning is about.
We want anyone and everyone to succeed, and the podium is just one of many avenues to show success… remember that.
Great representation CFR!

*Coaches – please allow the bikes to be rolled out onto the gym floor, allowing room for teams to work, but for convenience for the workout.  Please have rowers placed in the place of the bikes for the endurance WOD.

Team Strength/Conditioning WOD – 35 minutes

In teams of 3, relay style… 1 athlete completing 1 round at a time then switching to athlete 2…  (ex – athlete 1 completes 15, 12, 9 then tags athlete 2…)

***Strategy – consider your most conditioned athlete to go first, as they will most likely get in the most rounds as the rotation continues, and will then go into directly into team strength fatigued.

0:00 – 20:00 As many rounds + reps as possible in 20 minutes of…

15 Unbroken KB Swings 70/55
12 Unbroken Front Squats 135/95
9/6 Calorie Bike (male/female)

*If you must break in the middle of a set, it is an immediate 5 burpee penalty by the entire team on the spot… so don’t break… 🙂

20:00 – 35:00- Immediately into team strength complete…

Each person finds a 2 rep Front Squat from the rack- your score is a combined total of all 3 athlete’s 2 rep squat. (move quickly as you may only get 4-5 attempts based on time!)

*** if odd number of athletes and cannot form all teams of 3… teams of 2 complete the same team relay, resting 1 minute after both work each round to imitate a third teammate

Post 2 scores – total rounds + reps achieved by your team, and a 2 rep total front squat weight achieved by your team!


*For newbies – the 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.

*Coaches – start endurance WOD athletes when the daily WOD starts

With a 35 minute running clock perform…

*2 scores – time of WOD, and total calories on bike in any remaining time.  If you don’t make it to the bike, 0 would be your score… but who doesn’t like “bonus” points 😉   Go get it!

2 – 4 – 6 – 8 – 10 – 12 – 14 – 16 – 18 – 20 reps/cals of…

KB Swings 55/35

Front Squats 95/65

Calorie Row


With any time left, immediately into…

BONUS – Max calorie bike with remaining time…