CrossFit WOD Wednesday October 11th, 2017


CFR Cape Fear, CFR Hampstead, CFR Leland, CFR Wilmington – CrossFit

Don’t miss out NEXT Thursday at 6pm Hanah will be going over MACRO 101 at CFR HAM! You may also tune in on our FB group for FB LIVE!


10 min continous warm up effort

15/12 Calorie Row

10 sec Side Plank (on elbow; per side)

15 Push Ups

15 Shoulder Rolls (PVC)

4 Turkish Get Ups (PVC; alternating)

15/12 Calorie Bike

15 Push Ups

10 Suit Case Deadlifts (PVC; per side)

15 Shoulder Rolls (PVC)

Coaches Notes

Coaches explain to the class this is a longer workout so WOD review and warm up needs to be prompt today!

A: Metcon (2 Rounds for time)

A. 4 rounds, Each Round for time


500m Row

25 Bench Press (135/95#)

25/20 Cal Assault Bike or Run


500m Row

25 Bench Press (95/65#)

25/20 Cal Assault Bike or Run

* start a new round every 9 minutes (0:00/9:00/18:00/27:00)

* If there are not enough bikes/runners athletes may sub with 400m run outdoors

* if 2 people per rower stagger the you groups around 4:30 min to ensure that bottle necking at the bench press does not happen.

* if 3 stagger 3 minutes apart

* bench load should be scaled to complete in no more than 2 sets

* record the FASTEST and the SLOWEST set

B1: Suitcase Deadlift

B1. Suitecase Deadlift; 10-12 reps per side

rest 30 sec

B2: Metcon (No Measure)

B2. Side Plank (on elbow); 30 sec per side

rest 30 sec

B3: Turkish Get Up

B3. 6 Alternating Turkish Get Ups (for quality of movement)

rest 30 sec


* Coaches fit in what you can and allow members to start B1-3 once they finish part A independently

Post Workout Cool down & Mobility 20 min

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