W.O.D. and Endurance Tuesday 8/7/18

6
Aug

W.O.D. and Endurance Tuesday 8/7/18

Yoga!

Formal announcement coming soon!

In the mean time, get it on your schedules but yoga is coming back every Monday at 7:30pm and Thursday morning at 10:15am, starting on August 20th, both with childcare!  This class will take the place of our Barbell class on Monday nights as barbell will be refreshing and rebranding with a new layout and time, details to come!

For yoga, this will either be $20 for unlimited use monthly added to your membership, giving you 8-10 times a month ($2.50 a session) of crossfit centered yoga from an instructor who understands the needs of a CrossFit athlete!   Otherwise it’s $10 drop in, for members and non-members.

Keep watching for details!

*Reminder – An endurance workout 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. If you do not finish them or feel they are too challenging due to total time of work, feel free to scale.adjust the time occasionally.

Conditioning WOD – Running clock 40 minutes

*Coaches – please draw up a concise warm up that will include big movements for a sweat, yet have some quick technique work for the snatch and any other movement.  For the workout, RX athletes must start from the top, but if scaling, make 4 groups and rotate to next workout every 10 minutes!

*Coaches – Keep an eye out for new members or those who need to watch their scaling.  The focus is to have lighter and fast workouts.  They may cut the calorie row and bike down if needed, or aim to just work slowly and keep moving.

*Post 4 scores

On the 0:00…

For time – 80/60 Calorie Row (M/F)

(Rest with the time remaining, as you will on the other segments as well)

On the 10:00…

3 Rounds for time of…
10 Power Snatch 135/95
10 Bar Muscle-Ups

On the 20:00…

For time – 80/60 Calorie Bike (M/F)

On the 30:00…

3 Rounds for time of…
10 Thrusters 155/105
10 Burpee Box Jump Overs 30/24

*If you don’t make the 10 min time cap on any of the above portions, just add 1 sec per rep not completed onto the 10 min cap as your score, and immediately move into the next workout to stay with the class.

*Scale Bar MUs 2:1 with Chest to bar pullups, pullups, jumping pullups, banded pullups and if signed off by a coach, you may do a 2:1 muscle up progression only if you can hit 10 consecutive chest to bar pullups would you qualify for this.  Otherwise work on this skill outside of the class setting, and focus on intensity during class

Post 4 scores!  Time of each workout based on the running clock.

CFR Endurance WOD – 40 min cap

*Reminder – An endurance workout 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. If you do not finish them or feel they are too challenging due to total time of work, feel free to scale.adjust the time occasionally.

*Coaches please start the endurance crew the same time as the daily!

7 rounds for time of…

10 Power Snatch 75/55

10 Pullups

10 Calorie Bike

10 Burpee Box Overs 24/20

10 Calorie Row

10 Thrusters 75/55

*Athletes- if a rower or bike is not available during certain times in the workout, based on size of the class, you have 4 options for substitutes.

  1. Wait for one of them to open up
  2. Go to the other machine (bike/rower) that may be available and then hit the other machine later in your round when it becomes available
  3. Complete a 200m run if not raining
  4. Complete 10 burpees

*Scale pullups as needed to jumping or banded

 

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