CrossFit WOD Tuesday Nov 21st, 2017



1 – Pre order winter gear ends Tuesday at 9pm
2 – Please view wodify class schedule for Thanksgiving Break (Wednesday – Sunday); ALL programs are encouraged to attend the Community WOD Fri & Sat and the workouts are scalable for all levels of fitness.
3 – Turkey Trots are going on all over on Thursday. If you are interested please jump on our private Facebook group and let the crew know.
4 – Have a safe and wonderful Thanksgiving and travel safely for those already in motion!

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

Getting excited for the upcoming season and new team format! REIGNITED made it to regionals last year and have eyes on MADISON going forward! #2pood #crossfitreignited #easyday #worm @cfreignited Use code “MAZEJKA” 10% off online at

WU: Reignited Warm Up (No Measure)

A. General Warm Up (Bike, Ski Erg, Row, Run)

B. Dynamic Joint (Movement Prep)

C. Energy System Warm Up (Aerobic/Anaerobic)

D. Specific Movement Warm Up

A: Front Squat

A. Front Squat;


1 set on the 2:30 min for 6 sets

* Coaches lead athletes to a tough single for the day

B: Metcon (Time)

B. 2 rounds for time


400m Run (outside)

25 Chin Over Bar Pull Ups

50 Wall Balls (20/14#; 10′ all)


20/15 Cal Assault Bike

10 Banded Strict CTB Pull Up

25 Wall Balls (14/10#; 10′ all)

10 Banded Strict CTB Pull Up

25 Wall Balls (14/10#; 10′ all)

Time Cap 18 min

* challenge is to go UNBROKEN on the PU & WB

Post Workout Cool down & Mobility 20 min

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