W.O.D. and Endurance Tuesday 3/20/18


W.O.D. and Endurance Tuesday 3/20/18

Only halfway through the month and we’ve already helped provide over 161,000 lifesaving vitamins to mothers and children under five at risk of malnutrition — reducing preventable illness, blindness, and death.  Continue to check-in for FREE to CFR as we make the donation per check-in, and let’s make a difference!  Every month we have a different cause, using our great resources to help those in need.

#GiveBack #CheckInDoGood #TakeAction #Vitamins4Kids

*Coaches – aim to explain workout quickly, then take athletes through short but intense warmup and spend 5 -7 minutes on overhead movements/stretches and then release for strength for approx 40 minutes of overall work below

Strength – 16 minutes

From the rack find a heavy 3 rep “shoulder to overhead” for the day

*Shoulder to overhead means you may use your choice of a strict press, push press, push jerk, or split jerk (coaches will quickly demo each)

*Coaches – make sure legs are locked out on these lifts to count as a rep

*Athletes – Typically the better you are at “dropping under the bar” such as a push jerk or split jerk, the more efficient you can be and therefore put up larger numbers, as something like the strict press and push press can rely more on straight shoulder strength, and therefore can fatigue much quicker.  All have their place in different workouts, it’s your job to better yourself, and figure out which ones work best for you. 🙂   Use this time to work on these movements accordingly!

Conditioning WOD – 18 min cap

3 Rounds for time of…

20 Shoulder to overhead 135/95

100 Double Unders

*Starting at 0:00, every minute on the minute complete 3 bar over burpees on the spot before resuming

*If not RX, the overhead should be a weight you could do 7-10 times unbroken when fresh

*Scaling – consider scaling number of burpees on the minute if minute starts lapping you without much work put in

*Scale Double Unders with 1:1 bar hops, PVC jumps, line jumps or 2:1 singles

Post best 3 rep overhead and time of WOD!  For every rep not completed under the time cap, just add one second per rep to the time cap (ex – 20 reps left, time is 18:20)


*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 strength

*Athletes – post score with an “E” for endurance by your name on the whiteboard

3 Rounds for time of…

*Please place rowers across front of gym lined up with backs to whiteboard, to open up floor space, and attempt to keep class on one side together

30 Shoulder to Overhead 85/55

30 Bar hops

25 Calorie Row

25 Bar over burpees

200m Med ball run 20/14

*Do not let med balls touch concrete, set on rubber only