W.O.D. and Endurance Tuesday 12/4/18


W.O.D. and Endurance Tuesday 12/4/18

Don’t forget about our new Development Training!

Outside of the 10 minutes here and there you may get with a coach on a specific movement, these sessions are built for a minimum of 20 minutes for as long as you’d like. This one-on-one session is moldable to you and your goals! Outside of general personal training, our Development sessions are icing on the cake, as they are a great add-on to your Crossfit journey as you focus extra time on certain movements and lifts, to help you in your Crossfit workouts or achieve a personal goal you’ve been chasing! It can be tough find time or the knowledge to improve the “extras” during classes, and as we are focused on making better athletes at CFR, we offer Development Training!

For a coach you may be interested in or to learn more,  click on this link and scroll down to Personal/Development Training and click “Learn More” , or call the gym at 732-5433.  Sessions are $1 a minute.

What We Offer

Strength/Stamina – 10 minutes

Alternating On the Minute x 10 minutes (5 Rounds):
Odd Minutes: 1 Front Squat
Even Minutes: 3 Back Squats
Barbell Loaded at 80% of 1 rep max Front Squat used for Both Lifts

*If you do not know your front squat max, as you warm up, please find a weight that would be challenging in this rep scheme, and stick with it the entire time for this strength session

*If you do not have your own rack, please partner up with someone of similar strength so you can move quickly between sets to stay on time

Conditioning WOD – 12 min cap

For Time:
20 Squat Clean and Jerks 185/135
On the Minute every minute, starting at 0:00, complete 7 Toes to Bar

*You may thruster the weight if you desire, as long as you complete the rep with arms, hips and legs completely locked out at the top

*Use a weight that would require all singles.  If you can tap and go 2-3 reps, you are pushing it as far as going too light.  (70-75% of your 1 rep clean and jerk is a good place to start, give or take)

*Reminder that the time cap is to encompass everyone as needed based on different scale, but many know how to push yourself, coupled with great technique.  On that note, you should finish the within 8-9 minutes or less…

Post the one weight used for all sets of front/back squats and time of the conditioning!

*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.


*Athletes – you will need a separate clock and the ability to watch for the 2 minute mark throughout yourself- see below

2 rounds for time of…

10 Squat Clean and Jerks 95/65

20 Cal Row

10 Back Squats 95/65

20 Cal Ski Erg

10 Squat Clean and Jerks 95/65

20 Cal Bike

*No matter where you are, every 2 minutes on the minute, starting at 0:00, complete 7 Toes to Bar