CrossFit WOD Friday October 13th, 2017


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

Join us Saturday


10 min continous effort

“Team USA Rowling”

Partner up and grab a rower. The object is to be the first team to row 1,000m. The catch is, you must stop the rower every 100m mark. (100, 200, 300 etc.). If partner 1 stops right on the 100m mark, the team with switch rowers and partner 2 will continue. If partner 1 stops the rower under or over the 100 mark, BOTH teammates have to do double the meters worth of air squats. For example, If one partner were to stop the rower at 503m, both partners need to complete 6 air squats before the other partner can continue rowing.

Have fun with this warm up ?

Skill Practice

*Before adding load for the Power Clean have athletes go through a barbell warm up:

10 Muscle Cleans

5 High Hang Power Cleans

5 Hang Power Cleans

5 Power Cleans

Instruct to pick their own weight. All 14 reps are to be done at the same weight. There aren’t too many reps, so if they want to push the weight a bit, they may. Possibly a weight around 80-90% of their 1RM power clean.

A: Power Clean

A. 1 Power Clean on the :30 sec marker for 7 min

(pick your own load but don’t change throughout)

B: Metcon (Time)

B. For time



DB Power Snatch (50/35#; alt reps)

Bar Muscle Ups


DB Power Snatch (35-50/20-35#; alt reps)

Chin Over Bar Pull Ups or HR Push Ups

Time Cap 10 min

* choose a appropriate skill level so that you may “sprint”

C1-3: Metcon (No Measure)

C1. Single Leg Back Extensions; 6-8 per leg

rest 60 sec

C2. DB Frog Pumps; 10 reps

rest 60 sec

C3. 10 side to side (90-90) Hip Swivels

rest 60 sec

x2-3 (dependent on time remaining in class; Coaches choice)

Post Workout Cool down & Mobility 20 min

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