Team W.O.D. Monday 10/29/18


Team W.O.D. Monday 10/29/18

Costume WOD this Wednesday the 31st on Halloween!

It’s that time of year again!

This Wednesday will be our annual costume WOD, and Supplement Superstore will be with us as well!  Here are some pics from years’ past at different classes.

Yes, it’s a Wednesday and a rest and recovery day for many of you, but you gotta change that this week… you can’t miss this!

I’ll (Macy) be writing a workout conducive for all to wear a costume and still make some gainzzz!  Have some fun with it, and start making your costumes!   If I can still fit into my shorts, you may see another appearance of the Brawny man!  (mostly because I’m cheap)

Let’s have a great week!

*If you just graduated from the Learn To Crossfit class, first of all CONGRATULATIONS!   Next, you have to be here at CFR for team workouts!  These are some of the most fun and also best workouts we have.  DO NOT be intimidated by a team workout… scale as needed, build camaraderie and work hard together sharing the reps as needed!

Team Conditioning WOD – 35 min cap

For time…

Teams of 3, splitting reps however desires:
100/70 Cal Row, 100 Deadlifts 155/105
80/60 Cal Row, 80 Hang Power Cleans 155/105
60/45 Cal Row, 60 Front Squats 155/105
40/30 Cal Row, 40 Push Jerks 155/105
20/15 Cal Row, 20 Clusters 155/105

*You may not row more than 20 cal without transitioning to your teammate

*If you do not finish under the time cap, just add 1 second per rep not completed to the time cap (ex – 35:08)

*Clusters are squat clean thrusters (coaches will demo)

*If uneven amount of people to form all teams of 3, teams of 2 may decrease rep count to 70/70,60/60,45/45,30/30, 15/15   – teams of 1 may join another team and shadow an athlete, working when they work and resting when they rest. 

*If a team of all females, you may use the male/female scale on the row, otherwise a coed team must stick to the full amount on the row

Post team names and total times!