W.O.D. Wednesday 7/25/18

24
Jul

W.O.D. Wednesday 7/25/18

This Saturday is Bring(s) A Friend FREE at the 9am class, which also means the Learn To CrossFit cycle starts over as well!

The “Learn To” Crossfit starts next week on Tuesday the 31st at 6:30pm, to make it an easy transition for anyone! Newbies don’t have to be here on Saturday, but it’s just another opportunity for them to try us out!

Remember every 3 weeks the Learn To Crossfit Cycle restarts and so will Bring Friend Saturday to go with it!

Side note: I (Macy) have this picture framed at my bedside… 😉

*For those who shy away or struggle with overhead squats, you are not alone!  Remember you can always scale the movement with just a barbell, a lead pipe, a PVC, or placing plates under your feet (coaches will demo) and get plenty of good work in today!  This is great lift to focus on as it hits so many facets to make you better at everything.  Be at CFR and get better!

Conditioning WOD -28 minutes

*Coaches- use the time wisely to loosen up shoulders and hips to assist in overhead squat technique.  If class is larger, aim to to accommodate rowers and bikes, release in heats of 10 athletes at a time, every 4 minutes… this will allow for 40 people if the class is in fact that large.  You may have to start releasing heats at the 25 minute mark into class.  First heat goes at 0:00, second at 4:00, third at 8:00, and fourth heat at 12:00.

*Let’s line bikes and rowers up along two sides of the main gym area, tight up against the rigs with access to see the clock and leaving the floor open for bar work.

As many reps as possible in 4 minutes of…

21 Overhead Squats 95/65
21 Bar Facing Burpees
Max Calorie Row in remaining time

Rest 4:00

As many reps as possible in 4 minutes of…

18 Overhead Squats 115/85
18 Bar Facing Burpees
Max Calorie Bike in remaining time

Rest 4:00

As many reps as possible in 4 minutes of…

15 Overhead Squats 135/95
15 Bar Facing Burpees
Max Calorie Row in remaining time

Rest 4:00

As many reps as possible in 4 minutes of…

12 Overhead Squats 155/105
12 Bar Facing Burpees
Max Calorie Bike in remaining time

Post a single running total score of ALL CALORIES ACHIEVED IN THE WOD!

 

 

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