W.O.D. and Endurance Thursday 10/12/17

7
Nov

W.O.D. and Endurance Thursday 10/12/17

We have another All Natural recovery drink for sale in the front freezer called Formula O2.  This one uses filtered water, combined with electrolytes and caffeine to help you recover faster.  It is priced the same as the other drinks for $3!

We aim to offer only top notch products for your health and recovery.

For those not familiar with our front fridge and the healthy products inside, here is a quick run down.

  • Kill Cliff – Carbonated, anti-inflammatory ingredients, lightly caffeinated (25mg)

  • Fit Aid- Carbonated, BCAA’s (liquid protein), electrolytes, lightly caffeinated (25mg)

  • Fish oil – like a natural ibuprofen used to keep inflammation down in the body and an emphasis on joints and recovery

  • Greens – a powder mix of greens such as spinach and kale, to keep inflammation down and help with daily veggie intake

  • Probiotics – a large dose of powder probiotics for gut health, which is the center of your immune system 

If you want a product and no one is up front, grab a coach to unlock the fridge, and then write your name and what you grabbed, on the small info sheets of paper on the plastic container beside the fridge and we can easily just charge your account!   

 

*Don’t WOD Shop!  Accept the challenge and take on the snatch!  It helps improve all that we do!  Be here!

Olympic Lifting –  24 minutes

*4 scores – one for each interval. Build in weight as you go through this 24 minute snatch progression…

*Snatch may be power or squat

Every 2 minutes, for 6 minutes (3 sets):
Muscle Snatch x 3 reps – light to moderate weight

followed by…

Every 2 minutes, for 6 minutes (3 sets):
Hang Snatch x 3 reps @ 65-75% of 1 rep max snatch or moderately heavy

followed by…

Every 2 minutes, for 6 minutes (3 sets):
Snatch x 3 reps @ 80+% or very heavy

followed by…

Every 2 minutes, for 6 minutes (3 sets):
Snatch x 1 rep @ 90% or close to max effort

Conditioning WOD – 6 minutes

For max reps in 6 minutes…

Odd Min: Max reps Hang Snatch 75/55

Even Min: Max reps KB Goblet Squat 70/55

Post 5 scores!  Each weight achieved in each snatch segment and TOTAL REPS in WOD!

CFR Endurance – 35 min time cap

For newbies -Endurance is offered every Tue/Thur during daily WOD!  Longer workouts, lighter weights, with added running or rowing

*Coaches start the Endurance crew when the Olympic lifting segment starts for the daily WOD

For time…

*If you do not complete this within the time cap, add one sec per rep not completed to the 35 min cap.  Estimate on the run.  Every 10m = 1 rep

800m Run

15 Hang Snatch 75/55

15 Goblet Squats 55/35

15 Calorie Row

400m Run

15 Hang Snatch

15 Goblet Squats

15 Calorie Row

200m Run

15 Hang Snatch 

15 Goblet Squats

15 Calorie Row

400m Run

15 Hang Snatch 

15 Goblet Squats

15 Calorie Row

800m Run

15 Hang Snatch 

15 Goblet Squats

15 Calorie Row

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