W.O.D. Wednesday 10/18/17


W.O.D. Wednesday 10/18/17

Reminders – 

  • NEW – Noon class available on Mon, Wed, and Fridays!  Trial basis, so with a good showing we will keep it!

  • Competitor class 7am Wed and Fri mornings for athletes who have 1 year of crossfit under their belt with a firm foundation and want to either get to the next level in their crossfit journey or compete occasionally – link to a quick description – https://www.crossfitrepublic.com/competitors-program

  • CFR Massage available by appointment with Sarah each Wednesday, at the gym.  Whether its 2 minutes or 20 minutes, whatever ailment you have, she can help.  Call 732-5433 to setup an appt.  $1 a minute charged to your account

  • LAST DAY TO VOTE for CFR as Best CrossFit Gym in 417 area! If you haven’t voted or have family and friends who you think would support us, just click or copy and paste this link and send to them!  http://www.417mag.com/Best-of-417-2018/#/gallery/?category=1196645


Conditioning WOD

On a 35 minute running clock…

0 – 8:00  – 100m Sprint every 30 seconds (16 total) – Read scaling options below

8:00 – 13:00 Rest

13:00 – 23:00 – As many rounds + reps as possible in 10 minutes of…

10 Burpee Pull-ups (RX- bar should be approx. 6″ above max reach)
10 Front Squats 155/105 – from the ground

23:00 – 27:00 Rest

27:00 – 35:00 – Every minute on the minute for 8 minutes complete…

Even: 50 Double Unders

Odd: 20 UNBROKEN KB Swings 55/35  Comp RX 70/55

*Each time you break the KBs, it’s a 10 burpee penalty to be completed after the workout is over

*Coaches please enforce the UNBROKEN policy 🙂

-Scaling Options for workout-

*Sprints- Starting at the blue dumpster, run to the 100m mark. Stop, rest, turnaround. When 30 seconds is up, you will run back from the 100m mark back to the blue dumpster. Stop and rest, turnaround and do this again, every 30 seconds hitting another sprint. Coaches will be timing and shouting the time.

If you cannot make it with in the 30 seconds or its gets to difficult to keep up, stop at one of the turnaround points, rest until the class comes back your way, and then rejoin them, doing the best you can, and getting as much work in as possible

*Scaling Burpee Pullups – find a bar no matter the height, grab a box or stacked plates to step up on if needed and complete jumping pullups after each burpee

*Scaling Double Unders 1:1 with singles or 1:1 line jumps

Post whether you RXd or scaled the sprints, rounds + reps achieved, and whether you were able to RX or scale the EMOM!