W.O.D. and Endurance Tuesday 2/20/18


W.O.D. and Endurance Tuesday 2/20/18

Only half way through February and we’ve already helped raise 17,600 days of education for children in Haiti!
Keep checking-in to CFR and tagging friends and CFR will make the donations per check in!
Let’s give it all we got for the last part of February before another cause begins next month!

#TakeAction #GiveBack #HopeForHaiti

Give these guys a fist bump if you see them!  They all competed in a couples competition in Springfield and did amazing.  Of course represented CFR with strength and grace….

You have Hannah and her brother Justice and then Pete and Amber Ottoman.  Take a quick look at their facebook pages for more pics of them in action!  Great job guys  🙂

Conditioning WOD – 40 minutes

On a 40 minute running clock, complete…

Starting at 0:00 – Every :90 Seconds x 7 Sets:
7 Toes to Bar
7 Burpee Box Overs 24/20

* if the 90 seconds laps you at any point, immediately scale and adjust the reps so you still get work in but it is still a challenge, example 5 toes to bar + burpees box overs

Rest… then from 15:00 to completion…

5 rounds for time of…

12 Chest to Bar Pullups

12 Hand Release Pushups

12 Calorie Bike

12 Wall Balls 30/20

*Scaling Chest to Bar Pullups – 1:1 with pullups or 1:1 jumping Chest to bar or 1:1 jumping pullups or 1:1 banded pullups (band connected by 2 j-hooks and then stand on – watch quick vid below)

Post 2 scores.  Whether you RXd or scaled the first portion and then time of second portion!


*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, rowing or air biking.

*Coaches – start endurance WOD athletes when clock begins with the daily WOD

*Post 1 score with an “E” for endurance by your name on the whiteboard

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

25 Calorie Bike

15 Pullups

10 Burpee Box Overs 20″

15 Toes to Bar

25 Wall Balls 20/14