W.O.D. and Endurance Thursday 5/3/18


W.O.D. and Endurance Thursday 5/3/18

We had nine teams from CFR this past weekend and an amazing representation. Beyond donating to a great cause, had a podium finish in every division!  Congrats to ALL athletes for taking a step out there and pushing your limits and your abilities!  To find more pictures, you can find more on these athletes Facebook pages or the CFR Family page!

RX – 3rd Place Ladies – Hannah Laxton/Becky DeMaria 

RX – 3rd Place Men – Landon Sullins/Michael Knoll

Scaled – 3rd Place Ladies – Denise Vaughn/Kristen Steele

Scaled – 1st Place Men – Adam Chmielik/Tyler Hanewinkel


All CFR teams who represented –

  • A Beard & A Babyface- Landon Sullins/Michael Knoll
  • Car Ramrod- Tychus McCoy/Michael Battle
  • Dottirs R Us- Hannah Laxton/Becky DeMaria
  • Aggressively Average- Melissa Flokstra/Deziree Marsh
  • Team Strong Like Bull- Ashley Gilmore/Casey Pomery
  • Scorpion Death Squad- Chris Crosby/Kevin Inmon
  • Not Fast, But Furious- Matt Norman/Brian Brawley
  • 16 Bit Heroes- Adam Chmielik/Tyler Hanewinkel



Conditioning WOD – 30 min cap

10 Rounds for time of…

10 Alt. Single Arm DB Snatch 50/35 R/L=2

30 Double Unders

Starting at 0:00 – every 2 minutes on the minute, complete 5 single arm DB thrusters

*If low on Dumbbell sizes, grab a KB of similar weight

*DB or KB must touch ground at bottom each snatch to count as rep

*Scale double unders 1:1 with PVC jumps or 2:1 with singles

Core work – if time or on your own time

Complete below in order for a core finisher for the day (scale as needed)

30 Shoulder Touches in Plank

30 second side Plank on right side

30 second side Plank on left side

30 Single Arm Planks

-Shoulder touches -From a standard plank position on your hands, reach your right hand to touch your left shoulder. Put it back down and repeat with your left hand tapping your right shoulder. Even though you’re basically doing the Macarena, do not let your hips sway side to side as you move. If it helps, imagine a glass of water (or a protein shaker 😉 resting on your back. This will keep the focus on a tight and stable core.

-Single Arm – Start in standard plank position on your hands. Lift your right arm, extending it out in front of you. Alternate arms for 30 reps. Keep your back flat (resist the urge to tilt your hips to the left) and imagine you’re reaching for that one thing you’ve always wanted but could never quite get. Like that My Pretty Pony you asked for your birthday four years in a row. No? Just me?

Post total times for the workout and if you completed the corework!


*Coaches – start endurance WOD athletes with the daily WOD to keep the every minute on the minute thruster the same

*Athletes – post score with an “E” for endurance by your name on the whiteboard

*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.

For time…

Buy In: 2 minute Plank on hands (scale as needed)

Then 3 rounds of…

25 Power Snatch 75/55

25 Calorie Bike

50 Double Unders

Buy Out: 2 minute Plank on Elbows (scale as needed)

Similar to the daily WOD, only once you’ve bought in to the workout with the plank, and are into the 3 rounds of work, you must complete 5 barbell thrusters 75/55 on each 2 minute mark

*Scale double unders 1:1 with bar hops or 2:1 with singles

Post total time!