Team W.O.D. Friday 6/8/18


Team W.O.D. Friday 6/8/18

Reminder!  Open to all, CFR and non-CFR members to try this Saturday’s Strongman/Crossfit play time! Here is the official announcement!

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!

*Don’t hesitate with the word “TEAM”…  these workouts are typically some of the best workouts as well as the most fun, when done with the right mindset!  Grab 2 other people, scale accordingly like usual, cheer each other on, and complete the workout together!  Be here!  CFR is such a great atmosphere with such great people… You won’t regret it!

Team Conditioning WOD – 35 minutes

*Coaches feel free to line bikes, rowers, and boxes up however you see fit, tight up against each rig to allow as much main gym floor space!

Teams of 3, splitting reps however desired…

As many rounds + reps as possible in 35 minutes of…
100/70 Calorie Bike
100 KB Swings 70/55
80/60 Calorie Row
80 Box Jumps 24/20
60/45 Calorie Bike
60 Slam Balls 30/20
40/30 Calorie Row
40 DB Squat Clean Thrusters 50/35
20/15 Calorie Bike
20 Burpees
10/7 Calorie Row
10 Rope Climbs (touch tape – 15′)

*One person may never do more than 20 calories on the bike or row at one time before switching. Notice how the bike and row alternate throughout.

*The second number is for ladies RX, but only if a team is all ladies can you use this conversion. If co-ed team, must use first number (men’s RX)

*Ideally find partners who are using the same/similar weights, but having multiple weights to accommodate different athletes is totally ok.

*If teams of 3 aren’t all possible due to odd number of athletes, teams of 2 complete only 30 minutes of this same workout, without cutting the reps short.  If team of 1, have that single athlete join a team and “shadow”one of the athletes, by going when they go, and resting while they rest.

*Scale box jumps with smaller boxes or stacked plates.  If you want to get better at jumping, you gotta practice jumping!  Only step ups if undergoing a certain injury.

*Scale rope climbs with 3:1 rope pulls only (coaches demo)

Post team name and total rounds + reps achieved!