W.O.D. and Endurance Tuesday 6/5/18


W.O.D. and Endurance Tuesday 6/5/18

Are you intrigued by “strongman”, but a little intimidated to give it a try? Don’t worry – everyone is at first.

Men and Women, come join us for Strongman class, SATURDAY, JUNE 9, 10AM-1PM, for free!

 A High Carb Snack (Candy!)
Your favorite kicks (shoes)

It’ll be just the basics in a “give it a try”, no pressure setting, mixed with some familiar crossfit movement as well, so you work on your overall fitness!

We’ll cover the four primary movement categories covered in Strongman: Push, Pull, Carry, Load. And we’ll give you a couple of implements in each to try. No matter how conservative or adventurous you’re feeling, we’ll have an option for you!  This may very well be a weekly class at CFR based on interest!

Hope to see you there!

*Coaches- for class, look at leaving rowers up front tight against the rig, facing the class.  You can leave bikes in originally spot, but aim to keep class as close to main gym area as possible, to free up space for the Learn To Crossfit at 6:30pm.

Gymnastics Conditioning – 12 minute cap

For time…

*RX- complete handstand pushups with a single abmat under head only.  No plates needed under hands.

*Scaling options below

21 Handstand Pushups
rest 1 min
rest :45
rest :30
rest :15

*Scale this movement with stacked abmats as a first option, shoulder to overhead double KB press or DB press as a second option OR barbell shoulder to overhead as a third option (you choose the weight, post what you used)

*Must use mandatory rest time.  It’s there for a reason and the stimulus of the workout for the greatest “conditioning”

*If you do not finish within time cap, add 1 second per rep not completed to time cap (12:08 = 8 reps left)

Conditioning WOD- 18 min cap

3 rounds for time of…

400m Run

20 Alt. Hang KB Snatches 70/55

*If out of kettlebells of the weight desired, use a dumbbell of similar weight, but won’t be considered RX if used.

*KB or DB must change hand each rep

Post time of gymnastics conditioning and time of WOD!


*Coaches – start this workout when you start gymnastics conditioning for the daily

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

*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.

4 Rounds for time of…

15 Shoulder to Overhead 95/65

400m Run

15 Alt DB Hang snatches 50/35

400m Row


Buy Out: 40 Calorie Bike

For every calorie, rep, or approx. 10 meters on run, not complete in the 35 minutes, add one second to the time cap for your score.