W.O.D. and Endurance Thursday 9/13/18


W.O.D. and Endurance Thursday 9/13/18

Reminder of yoga at 10:15am on Thursdays at CFR (also Monday nights at 7:30PM) – Childcare available!

Conditioning/Core – 35 minute running clock

*Coaches allow the daily WOD athletes to warmup on their own a little longer as you send off the endurance crew for their “buy in” run and their 40 min time cap

For time…

21-18-15-12-9-6-3 reps of…

Box Jumps 24/20

KB Swings 70/55

Core work – not for time

On your own with any time remaining in class.

2 rounds not for time of…

20 Hollow Rocks
60 Second Plank
20 Ceiling Reach Crunches (video)

Post time of workout and checkmark you completed the corework!

*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.


For time…

Buy in: 400m Run

21-18-15-12-9-6-3 reps of…

Box Jumps 20″

KB Swings 55/35

Calorie Bike

Hollow Rocks

Buy Out: 400m run