W.O.D. and Endurance Tuesday 2/27/18

Don’t forget about all the retail goodies up front!  If you need anything, and someone is not up front, no worries about having cash… make sure to write your name on the small piece of paper near the plastic jar, and it will be charged to you account.

For your health-

• Greens supplement
• Probiotic suppleemnt
• Fish Oil
• Magnesium
• Recovery drinks
• Award winning Bagged Coffee (proceeds go back to our veterans and first responders)

For your performance-

• Wrist wraps (protect wrists)
• Palm guards (protect your hands)
• Jump Ropes
• Athletic Tape

Skill/Conditioning WOD – 35 min cap

*2 scores – WOD 1 and Calorie Bike

For time…

Buy In: 100 Double Unders

then 21-15-9 reps of…

Overhead lunge steps 115/75 R/L=2

Bar Facing Burpees (RX-no step up, only pike up)

Buy Out: 100 Double Unders

Take exactly a mandatory 5 minute rest…

For time: Sprint 40 Calories on Bike

*Scale Double unders with 2:1 singles or 1:1 bar hops over barbell

 

Post time of WOD 1 and time of 40 cal bike!

CFR ENDURANCE WOD – 35 MIN CAP

*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 when clock begins with the daily WOD

*Post 1 score with an “E” for endurance by your name on the whiteboard

For time…

100 Double Unders

20 Plate Facing Burpees (must jump on plate and back off)

30 Overhead Plate Lunges 45/25  R/L=2

40 Calorie Bike

30 Overhead Plate Lunges 45/25  R/L=2

20 Plate Facing Burpees

100 Double Unders

then…

3 rounds of…

30 Calorie Row

30 Abmat Situps