W.O.D. and Endurance Thursday 11/16/17

15
Nov

W.O.D. and Endurance Thursday 11/16/17

Reminders –

  • Learn To Crossfit Class is Mon, Tue, and Thur nights at 6:30PM for anyone you know that could benefit from jumping in at CFR and covering the fundamentals and building a foundation
  • FREE mobility class 8:30AM and 5:45PM Mon and Thursdays with our onsite Physical Therapist. Go to HavenRX on Facebook for more info and education – Link on our website – https://www.crossfitrepublic.com/mobility-crossfit-republic-crossfit-springfield-mo/
  • Yoga at 10:15AM on Thursdays with our certified instructor

Speed – 25 minutes

Complete 3 max effort sled pushes – slowest time is your score for the day, so go as hard as you can each attempt. (Coaches please warm up legs properly)

*Rest as needed between attempts as long as they are all completed within the time cap

*Start push from the middle of the bay doors, go to the first yellow pole, and then turnaround and come back to the starting point for time.  The coach can either release athletes in heats or you can have a partner yell off your time.

*Use all 3 sleds (each are 80lbs) – Use one sled for men’s RX, one for women’s RX, and one for scaling as needed.  RX weight added to the sled will be 240/140 for male and female.

Conditioning WOD – 12 min cap

3 Rounds for time of…

15 Hang Cleans 95/65

15 Thrusters 95/65

Post slowest sled push time and time of WOD!

CFR ENDURANCE WOD – 40 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 or rowing

Coaches- start the endurance WOD when the daily WOD starts the sled push segment

For time…

Buy In: 800m Run

5 rounds of…

12 Hang Cleans 75/55

12 Thrusters 75/55

12 Calorie Row

100m Run

Buy Out: 200m Sled Push (No weight on sled)

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