W.O.D. and Endurance Thursday 7/26/18


W.O.D. and Endurance Thursday 7/26/18

CFR Apparel signups are available for only 1 week and are located upfront on the front desk! These picks are based on the top 2-3 you voted to make a comeback after our intial order about a month ago.

Just turn the pages in the binder and sign up for what you want!

*Reminder – The 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.adjust the time occasionally.

Strength – 18 minutes

Deadlift – Build to a Heavy Set of 5 touch n go

Conditioning WOD -12 minutes

*Coaches – look at having athletes place their deadift bars perpendicular to the rigs, as well as close to the rigs, all around the outside of the gym, allowing maximum capacity of people to deadlift, instant access to toes to bar, and freeing up the whole center floor for cone touches.

*For cone touches, set up several lanes with the cones, and also use small boxes in place of cones, if not enough cones for lanes.

Every minute on the minute for 12 minutes complete…
Min 1: 15 Deadlifts 225/155
Min 2: 15 Toes to Bar
Min 3: Max Cone touches (Cones set 24 ft apart)

Score of workout is TOTAL cone touches achieved over the 12 minutes.

*Mats are 4×6 to help assess distance for cones

*Scaling – If you get lapped by the minute on the deads or toes to bar, the next time you come back around to that movement, only get as much work done within 50 seconds as possible, and stop for transition.

Post greatest 5 rep deadlift weight achieved, and total cone touches achieved!


*Coaches- please start endurance the same time as the daily strength with a running 35 minute clock

For time complete…

10, 9, 8, 7… and down to 1, then back up the ladder, 1,2,3,4… and so on back up to 10…

Deadlifts 135/95

Toes to Bar

Cone Touches holding med ball 20/14 (24 ft apart)