W.O.D. and Skills Saturday 12/16/17


W.O.D. and Skills Saturday 12/16/17

Conditioning WOD – 40 minutes

*Coaches consider a quick general warmup and then time to practice snatch and the rope climb

*Coaches- please take half the class and start on WOD 1 and other half on WOD 2

*2 scores – Time of WOD 1 and WOD 2

*If you are unable to complete either WOD 1 or WOD 2 in the allotted 20 minutes each, your score will be rounds + reps achieved


WOD 1- 0:00 – 20:00

4 Rounds for time of…

21 KB Swings 70/55
21/15 Calorie Row (Male/Female)
3 Rope Climbs

If you finish before the 20 min mark, rest and then at 20:00 complete WOD 2…

WOD 2 – 20:00 – 40:00

4 Rounds for time of…

21 Snatch 95/65
21/15 Calorie Bike (Male/Female)
50 Double Unders

*If the rowers are all taken at one time, please sub with 21 KB Sumo Deadlift highpulls both male and female

*If bikes are all taken at one time, please sub 21 Bar over burpees- both male and female 

*Scale Rope Climbs with 3:1 Rope pulls OR 10:1 Ring Rows

*Scale Double Unders 2:1 with singles or 1:1 Bar hops

Post 2 scores!  WOD 1 and WOD 2!  (if you do not finish one or both workouts, please post rounds + reps achieved for either)

CFR Skills Class  10 – 10:30AM

*Each Saturday we offer a 30 minute skills class after the 9am group workout!  Each Saturday is different. It’s a chance to work on specific movements that you may not have time to trial during regular grouped workouts, while also getting one on one coaching

Rope Climbs

Much of the rope climb is focused on the “bite” of your feet.  Once you accomplish this, then you are able to stand with minimal grip or pulling strength.  The next key is to be able to complete a “knees to elbows” and re-bite the rope with your feet to climb the rope one bite at a time.

Focuses the coaches will discuss are…

  • Foot bite (sit on a box, rope between legs and work on comfort of wrapping and unwrapping the rope on your leg and biting and re-biting the rope through repetition
  • Grip Strength (holding body weight on the rope – rope pulls)
  • Pulling Strength (able to pull up while feet are secure- rope pulls/ring rows)
  • Core Strength (ability to bring your knees high while hanging, to rebite the rope and stand again – knees to elbow, toes to rope)

Exercises to work on

  • Ring Rows
  • Rope Pulls
  • Knees to Elbow
  • Toes to rope (while hanging)