W.O.D. and Endurance Thursday 11/15/18


W.O.D. and Endurance Thursday 11/15/18

This coming Saturday is BRING A FRIEND FREE Saturday to our 9am class!  That also means our next LEARN TO CROSSFIT CYCLE is starting over on Monday the 19th at 6:30PM!  Both are  a great way to get any family or friends starting their fitness journey at CFR!  Let them know about both of these opportunities and how we do things at CFR!

#Fitness4Everyone #BestOf417 #LifeTogether

Conditioning WOD – 35 minute running clock

*Coaches – although this workout is 27 minutes, if you have over 10 people in the class you will need to release a heat every 3 minutes, making sure each heat starts with the bike.  Put a 35 minute running clock up for ease, and start the endurance class and daily WOD at the same time.  You should be able to put up to 30 athletes through this daily WOD if needed.  At any given time, after releasing the possible 3 heats, one heat will be on the bikes, one will be on snatch and burpees, and the other on the rest… and will rotate accordingly, without running into each other.

3 Rounds for one score- total max reps/cals:

*Athletes- rotate quickly as there is no rest between movements!

As many cals as possible in 3 min: Calorie Bike
As many reps as possible in 2 min: Power Snatch 95/65
As many reps as possible in 1 min: Bar Over Burpees
Rest 3:00

Post total cals/reps achieved!

*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.


*Coaches- stagger the endurance crew at different movements, if there are more athletes than rowers.

For time…

3 Rounds of…

25 Plate overhead stationary lunge steps 45/25 R/L=2

20 Power Snatch 75/55

15 Bar Over Burpees

Then immediately into…

2 rounds of…

20 Calorie Row

40 Abmat Situps