W.O.D. and Endurance Thursday 5/10/18

9
May

W.O.D. and Endurance Thursday 5/10/18

CFR Endurance Program

At CrossFit Republic we believe and focus on all facets of fitness. Endurance is one of those. Endurance workouts are ALL DAY Tuesday and Thursdays, and always have been.

It is a posted workout on the website that is alongside the daily class workout times. You have a choice on which you would rather do that day. These workouts offer a different spin on Crossfit with our “boot camp” style with lighter weights, running, rowing, and/or biking built into longer cardio sessions, building lean muscle and endurance without the detrimental effects of long distance training.

Just show up, warm up with the class, and then the coach will get you started!

#YouWantItWeGotit #CrossFitEndurance #Fitness4Everyone

Visit www.crossfitrepublic.com to see everything we offer!

Barbell Conditioning- 8 min

 Every minute on the minute for 8 minutes complete…
3 Power Cleans + 3 Front Squats + 3 Push Jerks 185/135

*If scaling, pick a weight you feel is challenging, and stick with it all 8 minutes.  Post that weight used if not RX

Conditioning WOD – 20 min time cap

*Coaches- if larger class, start 3 groups- one on running, one on cleans, and one on rope climbs

*Notice the slight decrease in weight from cleans to clean and jerk, the 800 to the 400m run, and the rope climb reps

For Time:
800m Run
15 Power Cleans 205/145
5 Rope Climbs (white tape-15′)
400m Run
10 Clean and Jerks 155/105
3 Rope Climbs

*On the 800m, run to the deadend using route 1, do not use route 2, as there is no 800m mark for that route OR you may break up the run into smaller increments to add up to an 800m

*Scale Rope Climbs only with 2:1 Rope Walks OR 7:1 Ring Rows

Post weight used on Barbell conditioning and time of WOD! (if you do not finish under the time cap, no worries… add one second per rep not completed, to the time cap (20:06 = 6 reps not completed)

CFR ENDURANCE WOD – 35 MIN

*Coaches – start endurance WOD athletes at the same time you start the daily barbell conditioning

*Athletes – post score with an “E” for endurance by your name on the whiteboard

*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.

For Time:

1200m Run
18 Clean and Jerks 115/75
36 Ring Rows
800m Run
12 Clean and Jerks
24 Ring Rows
400m Run
6 Clean and Jerks
12 Ring Rows
200m Run
3 Clean and Jerks
6 Ring Rows

*On the 800m, run to the deadend using route 1, do not use route 2, as there is no 800m mark for that route OR you may break up the run into smaller increments to add up to an 800m

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