W.O.D. and Endurance Tuesday 11/21/17


W.O.D. and Endurance Tuesday 11/21/17

Reminders –

  • Yoga 7:30PM Tuesday nights
  • 1st Annual CFR FeastMode 5k this coming Thursday, Thanksgiving at 8:30AM with a mix up of running, rowing, and biking, with several crossfit movements, to get your day started!

Conditioning WOD – 25 minutes

Every minute on the minute for 25 minutes (5 rounds) complete…

Min 1: 15/12 Calorie Air Bike (M/F)

Min 2: 15 Chest to Bar Pullups  CompRX – 5 Ring MUs

Min 3: 15 Box Jumps 24/20

Min 4: 15 Wall Balls 20/14  CompRX 30/20

Min 5: 15 Toes to Bar

*Scale CTB pullups 1:1 pullups OR jumping pullups (no ring rows today)

*Scaling the reps – If the minute laps you on a specific movement, the next time around, compete as many reps as possible under the 50 second mark of that minute and then rest until the next movement.

Post whether you scaled or RXd and variations of the movements you completed!


*For newbies – the endurance class 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 or rowing

Coaches- start the endurance WOD when the daily WOD is working on their movements and grabbing their equipment.

As many rounds + reps as possible in 40 minutes of…

15 Calorie Air Bike

15 Pullups

15 Box Jumps 20

15 Wall Balls 14/10

15 Toes to Bar

15 Calorie Row