W.O.D. and Endurance Thursday 9/20/18


W.O.D. and Endurance Thursday 9/20/18

A few pictures from Mondays Hero Workout “Aaron 1255”.  To see any videos, you can also take a look at the CFR Facebook page, my page (Macy) and other athletes on Facebook that may have captured the emotional day.  Well done CFR!

*Reminder –  Although today the daily workout and endurance will be combined, 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.

Conditioning WOD– 30 MIN

*Coaches, start athletes on 2-3 different movements, so bikes and tires do not clutter up.  If you find you are waiting on a piece of equipment, just move to the next movement and then immediately come back after complete.

*Coaches- please cone off an area for tires.

As many rounds and reps in 30 minutes of…

12 UNBROKEN* Deadlifts 245/165

24 Double Unders

12 Toes to Bar

24 Ball Slams 30/20

12 Burpees

24 Calorie Bike

12 Tire Flips

24 Wall Balls 20/14

*UNBROKEN deadlifts, means if you do not do them all touch n go, and you rest with the weight on the ground, you have a 5 burpee penalty on the spot… then resume’ where you left off.

*Tire Flips will occur directly in front of the building.  Beware parking your car along the front and athletes beware of any incoming cars.

Post total rounds + reps achieved!