W.O.D. and Endurance Thursday 1/11/18


W.O.D. and Endurance Thursday 1/11/18

Woah!  Competitor class havin some fun and getting cray cray…

Reminders –

  • Free Mobility class with our onsite Physical Therapist Mon/Thur at 8:30AM and 5:45PM every week
  • Yoga class on Thursdays at 10:15AM, as well as Tuesdays at 7:30PM
  • Learn To Crossfit sessions are Mon, Tue and Thur at 6:30PM for anyone looking to get into crossfit!  Remember we are giving a month for FREE for new members who want a 6/12 month agreement!

Conditioning WOD EMOM – 30 minutes

*Coaches please make athletes aware that fast transitions are very important, and that also these are challenging numbers and how to scale if the minute laps you (below)

*Coaches- for larger classes then 10, to accommodate the rowers please start athletes at different stations for minutes 1-4, but yet end up on minute 5 and 6 altogether again (rope climbs and rest)

Every minute on the minute for 30 minutes (5 rds) perform…

Min 1: 15/12 Calorie Row (male/female)

Min 2: 15 Lateral Barbell Burpees

Min 3: 15 Ball Slams 30/20

Min 4: 15 Thrusters 115/85

Min 5:  Max Reps rope climbs (your score)

Min 6:  Rest

*RX score for this workout is total rope climbs achieved OR scaled score is total max ring rows achieved. The minute movements are only there to fatigue you to fight for those rope climbs/ring rows

*Scale rope climbs today ONLY with max reps ring rows (no rope pulls or any other variation) 

*Scale all movement reps to working for only 50 seconds of the minute WHEN AND ONLY WHEN the minute laps you. Then will you qualify to scale those movements reps.


*For newbies – the endurance class is offered every Tue and Thur alongside our regular workout.  These endurance workouts typically include a longer time duration, lighter weights combined with extra running, rowing or air biking.

*Coaches – start endurance WOD athletes with the Daily workout

*Endurance WOD will complete a very similar workout as the daily, only will have no rest minute and with these weight/movement changes…

Min 1: 12/9 Calorie Air Bike (male/female)

Min 2: 12 Lateral Barbell Burpees

Min 3: 12 Ball Slams 20/10

Min 4: 12 Thrusters 95/65

Min 5:  12/9 Calorie Row (Male/female)

Min 6:  Max Reps ring rows