CrossFit WOD Friday Jan 5th, 2018



Upcoming Events at CFR

Jan 6th Weightlifting Clinic with James Tatum
Jan 28th CrossFit Kettle-bell Speciality Course


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

TGIF …. NOW lets start your engines:)

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: Back Squat

A. Back Squat

Every 2:30 min for 5 sets

*Set 1 – 4 reps @ 71% 1rm

*Set 2 – 3 reps @ 78% 1rm

*Set 3 – 2 reps @ 85% 1rm

*Set 4 – 1 rep @ 90% 1rm

* Set 5 – 10-15 reps @ 74% 1rm

* record load for 10-15 reps

B: Metcon (3 Rounds for time)

B. 3 rounds each for time


1600m Assault Run or 2000m Row/Ski or 120/60 Cal Assault Bike

20 Overhead Squats (135/95#)

(RX OHS 95/65#; L1 Front Squat 95/65#)

When the running clock reaches 12:00…

For time:

800m Assault Run or 1000m Row/Ski or 60/30 Cal Assault Bike

15 Overhead Squats (185/135#) (RX OHS 135/95#; L1 Front Squat 135/95#)

When the running clock reaches 20:00…

For time:

400m Assault Run or 500m Row/Ski or 30/15 Cal Assault Bike

10 Overhead Squats (205/155#)

(RX OHS 135-185/95-135#; L1 Front Squat 135-185/95-135#)

* L1 may take barbell from rack but RX+ and RX must come from the floor

* One barbell per athlete (must change their own weights)

* Have athletes choose something they know they can finish within the time cap’s

Post Workout Cool down & Mobility 20 min

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