W.O.D. and Endurance Thursday 2/15/18


W.O.D. and Endurance Thursday 2/15/18

With all this noise about the CrossFit Open, here’s a link and video showing you what it’s all about!  Feel free to sign up as we will be having a fun “Friday Night Lights” starting next week the 23rd, for 5 Fridays in a row!  This event will be 7:30PM to approx 9:30PM on these nights.  If you rather just do the workout without coming to Friday Night Lights, it will be programmed in the daily WOD on each Friday during that time, where you can still have a part in the fun as well as be judged if you’re registered!  This all starts next week so get signed up!

Go here!  https://games.crossfit.com/video/open-registration-live/open

*Coaches – consider a general but brief full body warmup , then spend some time with the barbell, talking Handstand pushup technique and double under technique, allowing the classes to complete these movements with you as you demo, to keep them warm and ready for the workout.

Strength/Conditioning WOD – 35 minute running clock

0:00 – 8:00 Strength

Every minute on the minute for 8 minutes, complete 2 Push Jerks from the rack, increasing weight as you go. (8 sets)

*Consider finding someone with similar strength as you and partnering up and switching quickly as needed each minute.  If you must change weights, have them ready to go and change quickly

8:00 – 12:00 Rest and deload racks for conditioning

12:00 – 35:00 Conditioning WOD

3 Rounds For Time:

100-75-50 Double Unders

30-25-20 Kipping Handstand Push-ups (RX – 25s & Abmat)

400-200-100m Run

Ex – 100, 30, 400m… 75, 25, 200m… and so on…

*Coaches, please set a cone in the parking spot outside the double doors to keep it open for athletes, and another cone out on the white line on the shoulder of the road to make cars aware of runners. The 100, 200, 300, 400, and 800m marks are in orange. The 800 m Mark is all the way to the deadend, as athletes continue to follow the road. In the future we may also make a running path through the grass for accessibility and safety.

*Scale Kipping handstand pushups with stacked abmats OR Dumbbell shoulder to overhead 50/35, scale as needed with DB weight

*Scale DUs with 1:1 PVC jumps OR 2:1 singles

*If running low on DBs, either share or use Kettlebells instead and post the weight you used

Post 2 scores.  Greatest Push jerk for 2 achieved and time on WOD!


*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 when clock begins with the daily WOD

*Post 1 score with an “E” for endurance by your name on the whiteboard

Buy In:  800m Run

then 3 rounds of…

30 DB Shoulder to Overhead 35/20

30 Cal Row

50 Double Unders (100 singles)

Buy Out: 400m Run

*If running low on DBs, either share or use Kettlebells instead and post the weight you used