W.O.D. and Endurance Tuesday 5/8/18


W.O.D. and Endurance Tuesday 5/8/18

A couple serious and a couple not so serious pictures of our CFR Family 😛


*There will be NO ENDURANCE today due to the importance of this back squat cycle work today. 

*Coaches and Athletes – please keep an eye out for newbies, fresh out of the Learn to Crossfit.  These people will all have different abilities and some may work up to a heavier back squat based on veteran technique and others may just need to complete 4 perfect back squats every 2 minutes with just the barbell, to work on technique.  

*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… but for today the entire class will do the same workout below


Back Squat

4 sets of 4 at 90% of your 1 rep max (aim to hit a set every 4-5 minutes to give yourself proper recovery)

*If you don’t know your 1 rep max back squat, work up to a challenging weight and stay there all 4 sets for 4 reps

*Coaches- please allow approx 10 minutes for athletes to work up to their starting weight and keep it all sets

Partner Conditioning WOD – 8 minutes

*Athletes! Do not shy away from this due to comfort with a partner.  Get in there, build some camaraderie, encourage each other and have some fun on this simple, intense, but fun team workout.  You’ll find these are many times the best workouts!

Grab a partner, a slam ball 30/20 and a wall ball 30/20 and find max reps over 8 minutes. (read details below)

Partner 1 completes as many ball slams (or wall balls) as possible in 30 seconds, then switches for partner 2 to complete 30 seconds of work, back and forth until 4 minutes has expired, then they go immediately into the next movement for the next 4 minutes, 30 on, 30 off…  This will be added up for TOTAL reps (ball slams + wall balls) for your team score!

***While the other partner is resting, they must be IN THE PLANK POSITION THE ENTIRE TIME (on elbows)! If they come down from the plank, the other teammate must stop working, until the other is back up in the plank! (scale the plank if needed on knees or go up to hands if not RX)

*Coaches- if larger class, divide the class into two large groups after each has found their partners. This will accommodate equipment.  One large group will be on slam balls for 4 minutes and the other group wall balls for 4 minutes, and then they will all switch quickly at the 4 minute mark and resume workout. Place Slam balls throughout gym floor, spread out, and wall balls all around targets.  Equipment may need to be shared. 

Post your 4 x 4 – 90% back squat weight used for all sets and total reps with your partner’s name for the workout!