Team W.O.D. Friday 12/1/17


Team W.O.D. Friday 12/1/17

At CFR, every month we have a different cause we donate to, and for this December, for the holiday season, we are happy to partner with Toys for Tots to provide age appropriate books to kids!

Every 30 check-ins and/or friend tags will provide the gift of a book for a child!

The hashtag this month is #Books4Kids.

Toys for Tots helps less fortunate children experience the joy of the holiday season. Last year, they collected and distributed over 18 million toys and books to 7 million less fortunate children.

If you want to learn more about Toys for Tots, you can check them out at

Thanks for checking in this holiday season!

Team Strength/Conditioning WOD – 35 minutes

***Coaches please allow time to warm up properly for the heavy squat and have all equipment set up for entire workout

In teams of 3, on a running clock, complete…

0 – 16:00 – Sharing the same rack, all 3 members must quickly find a 3 rep max Back Squat for the day.  Your score is the combined total of each athlete’s best weight added altogether.

16:00 – 18:00 Fast transition and change weight for workout

18:00 – 35:00 Splitting reps however desired (except row) complete as many rounds + reps as possible in 17 minutes of…

30 Bar over Burpees

300m Row (1 athlete only)

30 Ball slams 30/20 -scale with 10 (video below) 

30 Stationary Front rack lunges R/L=2 135/95

30 Chest to Bar Pullups

300m Overhead Med ball run 20/14 (300mark at water retention in curb)


*Scale CTB pullups with 1:1 pullups and jumping pullups

*OH Med ball run, ball MUST STAY OVERHEAD ENTIRE TIME.  Switch off if needed.

Ball Slam Demo Video here – (You don’t have to catch it on first bounce)


Post combined total weight achieved on back squat and rounds + reps achieved in AMRAP!