W.O.D. and Endurance Tuesday 11/28/17


W.O.D. and Endurance Tuesday 11/28/17

CFR Apparel is HERE and ready to PICKUP!

For those who either signed up for apparel OR purchased online, your orders are in!  For those who did not have a chance to purchase what they wanted, we will have several of the garments up front on the racks at limited quantities to purchase!  Let’s represent CFR!

Strength/Conditioning WOD – 35 minutes

On a 35 minute running clock…

Every minute on the minute for 20 minutes…

Odd:  7 Front Squats
Even:  7 Jerks
One barbell, from the ground, and the same weight throughout the entire 20 minutes, for both movements.  Good place to start is 50% of 1 rep max Front Squat or Jerk, which ever is lighter.   If you do not know your max, aim for a weight that is challenging to do all 7 reps each minute, but sustainable. If you must add or takeaway in the first couple minutes, that’s fine, just try to stay consistent with one weight throughout

*Coaches please give them a few minutes to work up in weight to determine what to use for the WOD

20:00 – 25:00 – Rest 5 minutes…

25:00 – 35:00- Gymnastics

A.  For 4 minutes, every :30 complete a set of max rep ring rows
rest 1 minute
B.  For 4 Minutes, every :30 complete a set of max rep Ring Dips

*If all rings are taken, partner up and one athlete can work the first 30 sec of the minute and the other can work the last 30 sec of the minute, rotating back and forth

Post 2 scores –  1 weight used for all or the majority of the 20 min EMOM and total score of ring rows + ring dips throughout the 10 minutes!


*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 or rowing

Coaches- start the endurance WOD when the daily WOD starts.

For time…

800m Med Ball Run 20/14

40 Ring Rows

40 Ring Dips

400m Run

40 Front Squats 95/65

40 Calorie Row

200m Plate Hold overhead 45/35

40 Jerks 95/65

40 Calorie Bike