W.O.D. Wednesday 5/9/18

8
May

W.O.D. Wednesday 5/9/18

As of this week, we will be highlighting one or two programs ongoing each week, that we offer at CrossFit Republic!

What’s even more exciting is that we are about to release 3-4 more programs over the next few months, above and beyond what we already offer, and that’s with by far the lowest pricing in the area!

Remember, if you’re part of something that is constantly evolving and bettering itself, then chances are, you are too.

Check out our “What We Offer” page on our website!

https://www.crossfitrepublic.com/specialty-classes-crossfit-republic-crossfit-springfield/

Conditioning WOD

21 – 30 minute running clock based size of group

*Coaches – you can send up to 40 people through this workout before running into an issue.  Send heat 1 through with 10 athletes, and have heat 2 ready for the 3 minutes to be up, then send them.  Heat 3 can then go after the next 3 minutes because Heat 1 will be going to the bike, heat 2 will be resting.  Lastly a 4th heat works, because Heat 1 will be on a resting period and all others will be on other equipment or resting as well.

*Coaches – line up and spread out boxes all around outer edge near each rig for fast transition, then place bikes on one side of gym and rowers in the middle of the floor

*Athletes – notice that everything stays the same each 3 minute interval EXCEPT the bike and the row in the remaining time.

*Athletes – the focus here is moving quickly enough to get on the rower or the bike before time expires.  This is not a workout you can “pace”.

3 minutes – As many calories rowed as possible in remaining time.
15 Toes to Bar
15 Burpee Box overs 24/20
Max Calorie Row in remaining time

rest 3 minutes

3 minutes – As many calories biked as possible in remaining time.
15 Toes to bar
15 Burpee Box Overs 24/20
Max Calorie bike in remaining time

rest 3 minutes

3 minutes – As many calories rowed as possible in remaining time.
15 Toes to bar
15 Burpee Box Overs 24/20
Max Calorie Row in remaining time

rest 3 minutes

3 minutes – As many calories biked as possible in remaining time.
15 Toes to bar
15 Burpee Box Overs 24/20
Max Calorie bike in remaining time

***Scaling – There is a number of ways you can scale this workout and each should be considered based on the individual athlete’s abilities. 

1. You can keep all rep counts the same, but scale with knees high, and burpees over a lower box or a line jump

2.  You could scale the rep number down to 10 on each item

3.  You could scale by combining both options above to make sure you have a chance to get on the rower or bike

Post 1 score! Total calories rowed/biked!

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