Team W.O.D. and Endurance Tuesday 10/8/19


Team W.O.D. and Endurance Tuesday 10/8/19


Sorry for the delay in informing you all. Many might be scratching your heads on what the CrossFit Open is!

The new CrossFit Open and Registration is here and starts this week! Please read below then go to the link to see more info.

The Open Is for Anyone

Every year the CrossFit Open takes place and as some things have changed within CrossFit HQ, they have changed the official Open from the winter months to the fall months. While in times past and earlier this year for the original CrossFit Open, we have had over 70 members sign up and attend our “Friday Night Lights” event for the 5 weeks of the Open, however we will not be doing this again this year, and will wait until next to make an “event” out of it again. I will however be programming the Open workout for the gym to complete each Friday.

People of all ages and ability levels can play, Rx’d or Scaled, sign up online and all do the same workout!WHERE
At CFR every Friday for the daily workout or if you are registered and can’t be at the gym, athletes can participate at any of the 15,000+ CrossFit® affiliates worldwide or in any gym, garage, park or flat space where you can bring your gear and a camera.

October 10 kicks off five weeks of Open workouts. Workouts are released Thursday nights at 7pm, typically with a fun announcement on the Crossfit Games website and beyond showing participants competing against each other.Click here to register, for videos, and more info explaining it all more in depth! Ask a coach as well for more info if needed.


“People are not lazy. They simply have goals that do not inspire them.” – Tony Robbins

Something we can all agree on – anything in life worth achieving, is going to be very, very hard. There’s no two ways about it. So we make goals.

But goals sometimes default to the “whats” in life. A “what” can be a certain amount of pounds on the barbell or an amount of pull-ups. Those are goals, but they are not “reasons”.

Reasons are what gets us out of bed in the morning. What we think about in the shower. What we see in the mirror when we look into it. Goals don’t move us forward – reasons do. Goals can be the waypoints or checkpoints along the way, but our reasons are the true North Star.

What are your goals? Can we refine them? Can we tie them to our reasons?

Team Conditioning WOD

Teams of 3 – 30 min cap
For Time:
60 Clean and Jerks (135/95)
400 Meter Team Run
10 Rope Climbs
400 Meter Team Run
100 Lateral Barbell Burpees
400 Meter Team Run
10 Rope Climbs
400 Meter Team Run
60 Clean and Jerks (135/95)


  • Teams of 3 will break up the indoor movement reps as they see fit, with 1 partner working at a time
  • This workout is to be completed for time, with a 30 minute cap
  • If you are timed capped on the workout, put 30:00 as your score and note total completed reps in the notes


  • Choose a barbell weight that you can cycle for sets of 3-5 at a time during the workout
  • Use on barbell unless there are athletes performing the workout with different weights


  • For the outside movement, the 400 meter runs, teammates will run together
  • All athletes must return from the runs before the team can start the inside movements
  • If unable to run, complete one of the following:
  • 500 Meter Row
  • 28/20 Calorie Bike


  • There is no need to stand to full extension when jumping over the bar

The Feet
Getting the feet high is something that is talked about a lot with rope climbing. However, there is a middle ground to how high we want to get them. If they don’t come high enough, you have to take way too many pulls to get to the top. If they go way too high, athletes cannot physically press into the rope with their feet, making it mostly an arm driven movement. Not until athletes pull themselves high enough with the arms are they able to press. Let’s find a middle ground that allows athletes to successfully push the feet away from them and make this a lower body movement.

Movement Prep
3 Foot Locks
2 Lock & Stands
1 Rope Climbs

Movement Subs
Reduce Reps
2:1 Seated Rope Pulls
3:1 Strict Pull-up + Knees to Elbow
5:1 Pull-ups or Ring Rows

The Feet
We can also find a middle ground with the feet in the clean and jerk. Since we’re going to be cycling sets of 3-5 within the workout today, we can set the feet in the receiving position to minimize the amount of “dancing” that happens. Having to jump the feet in and out can be tiring and inefficient. The less moving parts the better. If the feet are set around shoulder width for the clean and the jerk, the only things that have to move are the bar and the hips.


  • With athletes resting twice as long as they work today, let’s look to cycle the barbell for sets on the clean and jerks
  • Holding between 3-5 reps will be a good, sustainable range
  • Below is the total number of sets each athlete will complete based on the rep scheme they choose:
  • Sets of 5: 4 Sets Per Person
  • Sets of 4: 5 Sets Per Person
  • Sets of 3: ~6 Sets Per Person


  • This is the only station where all athletes are moving together
  • Base your runs off your slowest athlete, since you can’t begin the inside work until all teammates are back
  • Hold a moderate pace knowing that you’re heading back inside to more of the work/rest format


  • This is the easiest station to strategize, as switching partner every 1 rep is the best option


  • In order to keep these fast, let’s keep the sets small
  • Just like the Clean and Jerks, think sets of 3-5
  • Below is the total number of sets each athlete will complete based on the rep scheme they choose:
  • Sets of 5: ~6 Sets Per Person
  • Sets of 4: ~8 Sets Per Person
  • Sets of 3: ~11 Sets Per Person

*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 min cap

For time:
40/30 Calorie Row
40 Clean and Jerks 95/65
40 Ring Rows
800m Run
40 Ring Rows
40 Clean and Jerks
40/30 Calorie Row


*Extra Work workouts are for those athletes in the gym who want a little bit more outside of class to help them be more competitive in the Open or other competitions. These pieces are typically higher skill and are intended to be completed before or after class.

Handstand Walk Conditioning
Alternating On the Minute x 12 (6 Rounds):
1st Minute:
1 Power Clean
1 Push Jerk
1 Power Clean
1 Split Jerk

Sets 1-2: 70% of 1RM Clean & Jerk
Sets 3-4: 75% of 1RM Clean & Jerk
Sets 5-6: 80% of 1RM Clean & Jerk

2nd Minute:
25-50′ Handstand Walk