W.O.D. Friday 8/3/18


W.O.D. Friday 8/3/18

Yoga is coming back soon!  We already have our evening class time locked in, just need to solidify a morning class time!  PLEASE go to the CFR Family page on Facebook and cast your vote if yoga is something you would be interested in!  We need to lock in the morning class to give us 2 times a week!  Thank you!


Team Conditioning – 33 minute running clock

*Bar can be taken from the rack on squats and shoulder to overhead.  It may be dropped at any time, but must be placed back on the rack before resuming the workout

*Try to join people of similar abilities and strength where one bar is possible BUT if strengths are completely different on your team that is completely fine!  You may have separate bars, but only one bar may be on the rack per team, and the bar(s) on the ground must of course be power cleaned up before doing work on back squats or shoulder to overhead.  Be careful placing weight on your back for back squats.  Your team can help.

Teams of 3, splitting reps however desired, for one score of total reps…

As many reps as possible in 9 minutes of…
50 Back Squats 135/95
50 Back Squats 185/135
Score is max Back Squats in remaining time 225/155

Rest 3:00

As many reps as possible in 9 minutes of…
50 Shoulder to Overhead 135/95
50 Shoulder to Overhead 155/105
Score is max Shoulder to Overhead in remaining time 185/125

Rest 3:00

As many reps as possible in 9 minutes of…
50 Snatch (off the ground) 95/65
50 Snatch 135/95
Score is max snatches in remaining time 155/105

During each rest period you must pick one person on your team to complete rope climbs (or a scaled variation below) for the entire 3 minutes. Does not have to be the same person for both rest periods.  Each rope climb they complete will be an extra 10 reps added to your teams over all total!

*Scale rope climbs with either 5 rope pulls = 1 climb OR 5 Ring Rows + 5 knees to elbows = 1 climb (each of these = 10 reps each time the full progression is completed!)

*If uneven number of athletes and a team a 3 cannot be made, teams of 2 need to cut the reps to 30 and use the same time clock, with one still completing rope climbs during the rest period. Teams of 1 need to complete 15 reps of each and if they break at any time they must rest at 1 minute before resuming.

Post total reps achieved by your team!