W.O.D. and Endurance Thursday 5/17/18


W.O.D. and Endurance Thursday 5/17/18

Memorial Day plans?!

It’s time to celebrate our fallen heroes with our crossfit community and complete the workout or a variation of the workout “Murph” held at Kickapoo High School Track at 9am Memorial Day Monday!

This will be with other crossfit gyms in the area, benefiting 2 local charities!

Considering this is a Hero workout, the amount of work or difficulty of the movement can be more than a typical workout.  If you are uncomfortable attempting this workout due to the exercises or volume, please grab a partner and share the reps or just scale the reps however needed, and honor the sacrifice of our heroes!

“Murph” – Run 1 mile, 100 Pullups, 200 Pushups, 300 Air Squats, Run 1 mile.

Wear a CFR shirt or purchase one of these below which will have our logo on them!  Pick these up at the event!

Help us to honor our fallen heroes and also raise money for two great local charities. All profits from the sale of these shirts will be donated to Pieces of Home and Honor Flight here in the 417. Pieces of Home is a Non Profit organization that sends care packages to our deployed troops and sponsors combat disabled Veterans gym memberships. Honor Flight of the Ozarks gives our veterans a memorable trip of a lifetime to visit their Memorial in Washington D.C. in a VIP manner that befits the heroic status they occupy in the hearts of all Americans. Please help us support these great causes through the money raised for these t shirts.


*There will be NO ENDURANCE today due the length of the regular WOD and the lightweight movements accordingly.  They will be the same for today. 

*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… but for today the entire class will do the same workout below

Conditioning WOD – 24 minutes

*Score – RX or scaled and post how you scaled movements

*Coaches – please line up rowers at front facing clock close to the front rig, set up cones in middle of gym, with cones 25 ft apart (mats are 4x6ft so you can estimate accordingly, and please make small lanes to fit as many athletes as needed.  Double Unders will take place on the outer edges of the cones and gym

Every minute on the minute for 24 minutes complete (4 rds)…

*This will be difficult to prescribe (RX).  The great thing is, you can scale any workout we do.  So challenge yourself, and scale reps or movements accordingly.  More details below!  Have fun! 😉

Min 1: 18/13 Calorie Row

Min 2: 50 Double Unders

Min 3: 15 Toes to bar

Min 4: 15 Ring Dips

Min 5: 15 Cone Touches (25ft apart)

Min 6: Rest

*Start 5 different groups, one for each minute to accommodate larger groups, all resting on minute 6 together

*Prescribed (RX) athletes or those attempting to go RX,  MUST start with the rower and work down

*SCALING – If you get lapped by the minute on any of these movement, no worries… for that movement next time around, work for 50 seconds of that minute giving you a few seconds to transition and rest for the next.

*Scaling double unders – complete 1:1 line jumps OR 75 singles

*Cone touches- this is like a shuttle run, touching the top of the cone each time

Post whether you RX’d or scaled the workout and how you scaled the movements!