W.O.D. and Endurance Thursday 10/11/18


W.O.D. and Endurance Thursday 10/11/18

Reminder that one of our on-site Physical Therapists, Katie Cook, will be set up from 6-8pm (like every Tue/Thur night), to work with you and apply Rock Tape or conduct Rock Blading to those as needed, as she is RockTape certified!  This is a huge service to our Crossfit gym, and only one of the things our onsite DPTs do on a weekly basis!

RockTape works to decrease pain, decompress tissues, and increase muscle representation in the brain for improved performance. All of these results are achieved through skin receptors closely related to the brain that controls motor output! Please take advantage if you can!

*Reminder – Although that today the Daily and Endurance workouts will be the same, 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.

Conditioning AND Endurance WOD – 35 min time cap

*Coaches – please move rowers out of the way to open the gym floor up.  If class is larger and equipment seems like an issue at any time, please have everyone complete the buy in like shown, but then start part or half the group at the second 400m Med ball run to work through the workout accordingly.  If needed a third group, please start at the first 400m med ball run, with everyone starting and ending with ring pushups.

For time…

Buy In: 25 Ring Pushups

800m Run (deadend and back)
25 Overhead Squats 135/95
400m Med ball Run 30/20
25 Single KB Box Step Ups 70/55 24/20  R/L=2
200m Overhead Med Ball Run
1 50m Sled Push 270/180 (added on sled)
400m Med Ball Run
25 DB Squat Cleans 50/35
800m Run

Buy Out: 25 Ring Pushups

*For the 800m run, please run to the deadend and back opposed to completing 2- 400m runs

*Notice how the runs change from no med ball, to eventually going overhead.  If the ball comes down to your head or below, you must stop and only resume once the ball is back overhead

*If you need to scale the runs, with grab a lighter med ball and scale accordingly, whether it means not going overhead or cutting the run slightly to meet your abilities.

*On Box step ups, you may hold the single Kettlebell however is best for you.

*Try to keep all 3 sleds with different weight.  Mes RX – 270 on sled, Womens RX – 180 on sled, Scaled sled – 90  (coaches leave a few 10s out near the sleds in case some want to add or takeaway

*Ring Pushups – RX- body must be parallel to ground, with rings as close to ground as possible.  Use a box under feet if necessary to do this. Please touch rings to chest or shoulders at bottom pf pushup and then full extension at top

*Scaling Ring Pushups – Either walk them up with body as incline OR complete hand release pushups

Post total times!