Saturday WODness


Hello all,

Been a great week so far with quite a few challenging workouts.  This WOD will be a good way to top it all off and make you happy that Sunday is a rest day ;).  Enjoy.


Today’s Workout

Buy-in:  Get warm with the CFWU prior to the WOD, then make a team of 3 (mix up Zones!)

WOD: “Team Spirit 2”

This WOD has three parts, combine all for your team’s score.
Part 1 – 10 minutes to find an Overhead Squat 6RM for each member of your team.
  • Rules – only one rack and one bar per team, unlimited attempts but make sure people aren’t doing repeated attempts in a row! Score for this portion is the total poundage lifted by your gang.

Part 2 – Rowtations – each member gets 5 x 30s on the erg to help the team gain as many calories as possible.

  • Person 1 goes for 30s, person 2 goes for 30s, person 3 goes for 30s and then repeat another four times. The timing will be run by the coach! Record total calories achieved.

Part 3 – 10 minutes of max reps wallballs

  • split up the time as you please, accumulate as many wallballs as possible! Add all reps up for all team members.

Total up all your numbers for your team’s score!

Cash-Out:  Group stretch, enjoy the weekend!


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