BENCHMARK W.O.D. AND ENDURANCE TUESDAY 7/10/18

9
Jul

BENCHMARK W.O.D. AND ENDURANCE TUESDAY 7/10/18

Just FYI, another month of making a difference!
45,000 bricks provided to build schools in developing countries through BuildOn this past month, just by checking-in to CFR!

Proud of our CFR community!

Now here’s to this month of CFR donating to our next partner by providing clean drinking water to those in need! Keep checking in!  #GiveWater

Reminder that we are in the middle of completing several “Benchmark” workouts.

These workouts are programmed every 4-6 months to help give you a standard of where your fitness starts and where you’ve came from, helping you track your results. Rarely will you see other workouts that we do daily, replicated throughout the year.

Many of these workouts have been around and have stood the test of time to help assess a standard for your fitness, with the addition of a few that have evolved with the growth of Crossfit in general.

Please write these scores down, the weights associated, and how you scaled or completed the workout, only to compare those times and movements for the next time you complete them!

Let’s have some fun and set some tough marks! 3…2…1…GO!

STRENGTH – 15 MINUTES

From the rack…

Find a 1 rep max Thruster

BENCHMARK WOD – 2 choices

*Based on your ability level and experience you may choose one of the versions below as the benchmark you’d like to test or retest in the future.

“FRAN”

21 – 15 – 9 reps of…

Thrusters 95/65

Pullups

*Scale pullups as needed with jumping, banded or barbell, but keep intensity high!

OR

“Heavy Fran”

21 – 15 – 9 reps of…

Thursters 115/85

Chest to Bar Pullups

Post 1 rep max thruster and time of Fran!

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 the strength begins with the the daily WOD

*This gives athletes a chance to find your benchmark Fran time, while still completing your endurance workout

“FRAN”

21 – 15 – 9 reps of…

Thrusters 95/65

Pullups

Rest a mandatory 5 minutes then…

Climb the ladder as high as possible in the remaining time of…

5 – 10 – 15 – 20 reps and so on climbing 5 reps/calories each round until time expires of…

Calorie Bike

Calorie Row

Ring Rows

Wall Balls 14/10

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