W.O.D. Friday 5/4/18


W.O.D. Friday 5/4/18

Just FYI, another month of making a difference!
Almost 152,000 minutes of therapy raised for autistic children and their family for #AutismAwareness this past month, just by checking in to CFR!

Proud of our CFR community!

Now here’s to this month of more generous giving to our next partner by providing food to seeing eye dogs to help those visually impaired.#GuidingEyes


Back Squat Maintenance

*This should feel light and smooth, even after a big week of training.  If it doesn’t, go a little lighter, as this is a maintenance day for our back squats.

Every 2 minutes on the minute for 12 minutes, (6 sets) complete…

2 back squats – at 80% of your 1 rep max

*If you don’t know your 1 rep max back squat, work up to a challenging weight and stay there all 6 sets for 2 reps

*Coaches- please allow 5-10 minutes for athletes to work up to their starting weight and keep it all sets

Conditioning WOD – 16 minutes

*Coaches please line up rowers at very front of class facing the rig to see the clock.

*Athletes – you will have to make very quick transitions, as there may be a little walking between stations.  Get those runnin shoes on! 😉

Every minute on the minute for 16 minutes (4 rds) complete…

Min 1: 15/12 Calorie Row (Male/Female)

Min 2: 15 Ring Pushups (RX-parallel with box under feet)

Min 3: 15 Front Rack Lunges 135/95 R/L = 2

Min 4:  2 Rope Climbs (to white tape)

*If you want to make this workout any tougher, consider a weight vest and post on whiteboard and Sugar WOD app

*Scaling – if the minute laps you on any movement, next time around complete only 50 seconds of that movement, getting as many reps as possible in that time frame before transitioning

*Scaling Ring Pushups, you may walk it up to an easier incline OR go to hand release pushups

*Scaling Rope Climbs, either complete 2 rope pulls + 2 knees to elbow per rope climb OR 5 ring rows + 5 knees high on rig per rope climb

Post what you did on back squats for you 80% weight and whether you RX or Scaled the WOD!