CrossFit WOD Wednesday Feb 21st, 2018



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March 3rd – CrossFit Aerobic Capacity Course with Chris Hinshaw
April 7th & 8th – CrossFit Level One Trainer Course

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

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Going up on a Wednesday! Chad showing great technique on the Snatch.

WU: Reignited Coach WOD Prep (No Measure)

A: Metcon (4 Rounds for calories)

36 minute Running Clock for A & B

A. Every 5 minutes for 20 minutes (4 sets):

60 seconds of Assault Bike

Rest 15 seconds

45 seconds of Reverse KB Drag (medium load)

* Drag should be one continuous effort with no stops.

* Change hands every 3 pulls.

Reverse KB Drag –

At 20 min immediately into a 21 min EMOM for part B

* Record calories per round and what load used for KB Drag

* Coaches may stagger groups every 60 sec to allow for all to utilize the Assault Bike

B: Metcon (AMRAP – Reps)

B. EMOM for 16 minutes (4 sets)


Minute 1 – 20/15 Calorie Row

Minute 2 – 12-15 Lateral Burpee Over Jump Rope

Minute 3 – 30 Double Unders + 4-8 Strict Handstand Push-Ups

Minute 4 – Rest


Min 1 – 10-15 Calorie Row

Min 2 – 10 Lateral Burpee Over Jump Rope

Min 3 – 30 sec DU Attempts + 4-8 Pike HS Push Ups

Min 4 – Rest

* Record total reps achieved

* Stagger the same groups from part A every 60 sec

* If athletes have not finished the required work by 45 sec then rest and move on to the next station

Post Workout Cool down & Mobility 20 min

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