W.O.D. and Endurance Tuesday 11/6/18


W.O.D. and Endurance Tuesday 11/6/18

Be on the lookout for the new CFR apparel merchandise and the announcement of the FeastMode 5k on Nov 22nd!  Coming soon!

Strength – 16 minutes

Find a heavy or max set of 5 on the bench press

*Bench press technique that is expected – feet stay solid on the floor, no tap dancing, butt never lifts off of the bench, bar is lowered and touches chest, then arms press up to full extension with no bend in the arms at the top = 1 rep

*Partner up with 1 or 2 other people and switch out weights as needed and work up in weight

Conditioning WOD – 16 min cap

3 rounds for time of…

20 Pullups

15 Hand Release Pushups

10 Box Step Overs with DBs 24/20 50/35

*Scale pullups 1:1 with jumping, banded or barbell

*Scale Hand Release Pushups either on a box at an incline or incline ring pushups

*Box Step Overs – grab a DB in each hand, set up on the box with both feet and then onto the other side.  This is harder than it sounds with weights.

*If low on DBs please use KBs of similar weight to hold onto

*If needing to scale the step overs, use a smaller box or no weight in your hands OR just complete step ups on one side only as you step up then back down

Post greatest 5 rep bench press 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.


As many rounds + reps as possible in 35 minutes of…

30 Calorie Row
25 Hand Release Pushups
200m Run (~20 reps)
15 Pullups
10 Box Step Overs 20″ 45/35 Plate in hand