TEAM W.O.D. and Endurance Thursday 1/18/18


TEAM W.O.D. and Endurance Thursday 1/18/18

Hey CFR, the CrossFit Open is getting close and registration is open!  For those of you unaware of what the “Open” is, read and then watch the video below.

The Open is the first stage of the CrossFit Games season and the largest community event of the year. Every year, hundreds of thousands of athletes come together to compete in the worldwide, online competition.

Anyone aged 14 or older can compete. All you have to do is sign up at and log your score each week. Workouts are released on Thursdays at 5 p.m. PT, and athletes have four days to complete the workout for the week and submit their score. Scores are due before 5 p.m. PT the following Monday. Complete the workouts at a CrossFit affiliate with a judge, or film your effort from anywhere in the world and submit a link as proof.

The Open offers two versions of each workout, scaled and Rx’d. The scaled option makes the event all-inclusive. All athletes can compare their results to others worldwide, regionally, by age or within their own gyms. An official CrossFit Games app will be available in late January, which will focus on your own personal performance in the Open.

At the end of five weeks, the fittest move on to the next stages of competition: the Regionals and the Online Qualifier.

At CFR we will have a 5 week, “Friday Night Lights” event at the gym starting Feb 22nd, where whoever would like to participate will have the chance to complete the Open workouts with others who are either competing or just enjoy the “hyped up” atmosphere!  Although we will be doing these workouts for our daily classes all day on Fridays, the event will be open to everyone, just depends if you want to attend or if your schedule allows!

More details to follow soon!  Click on the link below and also watch the video for more info on the CrossFit Games website.

Team Conditioning EMOM – 30 minutes

Teams of 3 for a running total of max calories/reps…


0:00 – 18:00…

Athletes will complete 2 minutes at a time, one min on the rower immediately into one min on the back squats, on the minute, for max calories/reps… then switch to next teammate…

Back squats are taken from the ground  155/105  CompRX 185/125

Ex – Athlete 1: 1 min max calorie row

Athlete 1: 1 min max back squats

Athlete 2:  1 min max calorie row

Athlete 2: 1 min max back squats…

…and so on… athlete 3 completes both minutes as well… then repeat the sequence 2 more times …each athlete rotating through for 9 rounds total as a team in the 18 minutes


18:00 – 30:00…

Max slam balls slams 30/20 as a team, one at a time, on the minute…

Ex – Athlete 1: 1 min max ball slams

Athlete 2: 1 min max ball slams

Athlete 3:  1 min max ball slams

Repeat 3 more times… like above.. for 12 total rounds as a team

*Keep a running total of reps as you go!


Post 1 score – total cals/reps achieved by entire team for entire 30 minutes!


*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 with the daily WOD, with a cushion of a few minutes before end of class


Buy In: 50 Calorie Bike

3 Rounds of…

30 Back Squats 95/65

30 Bumper Plate ground to overhead 45/25

30 AbMat Situps

Buy Out: 30 Calorie Row

*On the “Plate ground to overhead”, similar to a ball slam, grab the plate with 2 hands, touch the edge to the ground then fully extend with it above your head, then back down to touch the ground.