W.O.D. and Endurance Tuesday 11/13/18


W.O.D. and Endurance Tuesday 11/13/18

CFR Apparel!

This is the last week to order NEW CFR APPAREL AND TUMBLERS!  Sigh up for what you want, or purchase for others at the front desk by end of day Friday!

For Double Under help!  Watch this short video that 1st Phorm had me instruct, as part of their CrossFit 101 series. More vids to come…

Skill Work – 8 minutes

*Score is how many strict handstand pushups achieved or how many strict shoulder press achieved (see below)

Alternating On the Minute for 8 minutes…
Odd Minutes – 50 Double Unders
Even Minutes – :30 Seconds Max Strict Handstand Push-ups (RX – 25s/abmat)

*Scale DUs with 1:1 singles OR line hops while tapping your hands on your thighs between jumps imitating the double under cycle

*Scale strict handstand pushups ONLY with strict barbell shoulder press of 115/75 OR DB strict press with 50/35 (your choice) – NO KIPPING OR INVERSION as a scale!  If you cannot do strict HSPUs this is your chance to develop foundational strength.  Challenge yourself and get better!

Conditioning WOD – 20 min cap

*Coaches, please release the daily WOD in heats, aiming to have at least 3-4 athletes start at a time as other get off the rowers.  Start anyone and everyone on a minute so it is easier to document total time!   All must start with the rower…

For Time:
50/35 Calorie Row (male/female)
40 KB Swings 70/55
30 Push Jerks 135/95
40 KB Swings
50 Double Unders

Post total strict handstand pushups achieved or how many strict shoulder press achieved and time of WOD!

*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.


Climb the ladder as high as possible in 30 minutes of…

2 – 4 – 6 – 8 – 10 reps… and so on always increasing by 2 reps/cals each round.

KB Swings 55/35

Push Jerks 95/65

Calorie Bike

*20 Double Unders after each round (2,2,2,20…4,4,4,20… and so forth…)