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WODS 12/4-12/10

MONDAY 12/4/2017



500 Meter Row/or 400 meter Run

Then 2 Rounds of:

10 Bootstrappers

10 Toy Soliders

10 Walkouts

10 Air Squats

10 Iron Crosses and Scorpions

1 Minute Pigeon Pose ( Each Side )




With a 7:00 Running Clock:

Build to an 8RM Thruster (from the ground)

Following, between the minutes of 7:00-12:00, complete:

2 Sets of 5 Thrusters @ 85% of today’s 8RM

Recorded score will be the 8RM Thruster. Take all repetitions from the ground.


30 Pull-ups

50 Thrusters (45/35)

1,000 Meter Row


Starting today off by building to a heavy double front squat. “Heavy” means that we want athletes challenging themselves while still prioritizing sound movement.

 Following the weightlifting piece, we will be performing the benchmark workout “Jackie” backwards, hence the name “Eikcaj”. Although the barbells are empty, we want this to be a weight that athletes could complete in no more than 3 sets. Using a training bar or adding a little extra weight to a training bar could provide the right stimulus for some athletes.


TUESDAY 12/5/2017



500 Meter Row/or 400 meter Run

Then 2 Rounds of:

10 Bootstrappers

10 Toy Soliders

10 Walkouts

10 Air Squats

10 Iron Crosses and Scorpions

1 Minute Pigeon Pose ( Each Side )



Take 8:00 to build to a Heavy Single

With today’s weightlifting taking place after the conditioning, our purpose here is to feel a heavy loading when fatigued. This is not a max-effort attempt, but purely a chance to practice moving well shortly after a high-intensive conditioning set.

Dial in the footwork. Focus on our feet jumping to our squat stance, and no further (also known as the star fish). The stronger and far more efficient receiving position is a shallow squat, with the footwork matching what we would use in a squat clean.

The purpose today again is to feel a heavy loading. Not concerned with the number, but rather the technique.

This is not for score, and there will not be a leaderboard – purely practice, under fatigue. Put on the blinders, and focus on you.


“Black and Blue”

5 Rounds:

10 Power Cleans (135/95)

10 Burpees

we are looking for a weight that athletes could compete the power cleans in 1-2 sets each round. Burpees are traditional burpees, not over the bar, so standing to full extension at the top of every repetition.


Not for Time:

30 Strict Toes to Bar

40 GHD Sit-Ups

50 Abmat Sit-Ups


WEDNESDAY 12/6/2017


400 Meter Run/500 Meter Row

Then 2 Rounds of:


10 Quad Stretch 

10 Knee to Chest 

10 Soldier Kicks 

10 Walking Samson 

10 Walking Spidermans



2 Rounds:

Max Reps in :15 seconds @ 135/95

Rest :45s

Max Reps in :30 seconds @ 185/135

Rest 1:30

Max Reps in :45 seconds @ 225/155

Rest 3:15 between rounds.

An easy way to view this workout is:

First weight starts on the 0:00. You have :15s to work.

Second weight starts on the 1:00. You have :30s to work.

Third weight starts on the 3:00. You have :45s to work.

Rest 3:00 following, and complete once more for a total of 2 rounds.

Next *round* starts on the 7:00, which would be…

7:00 (15s)

8:00 (30s)

10:00 (45s)

Stimulus wise, we are looking for the following:

First weight – Light to moderate load. A weight we could cycle for 30+ repetitions unbroken, when fresh.

First weight – Moderate load. A weight we could cycle for 20+ repetitions unbroken, when fresh.

First weight – Moderately heavy load. A weight we could cycle for 10+ repetitions unbroken, when fresh.

Scoring total repetitions.  Type in your breakdown to the totals.





Teams of 2

For Time:

Buy-In: 600 Meter Run 

3 Rounds:

19 Calorie Row (each) 

87 Erg Jump Overs 

7 Rope Climbs

Cash-Out: 600 Meter Run & 1 RAK


CrossFit WODs often acknowledge amazing heroes that have selflessly given the ultimate sacrifice. This WOD is a bit different in that it celebrates the life of the son of one of our own CrossFit dads.  Johnny had a giving soul, where he showed little ego and lots of humility, caring, and kindness.  Life was not always easy, but that did not slow him down.  In fact, Johnny became an amazing athlete (state championship tennis team, expert skier and swimmer) and excelled in school (class valedictorian, class president, attended Harvard).  Sadly, Johnny died too early 10 years ago this coming November 29th.

This workout reflects many aspects of Johnny’s life.  He was born in 1987, which is why we have 87 Erg Jump Overs.  He then lived 19 years and passed away in 2007, which is represented by the 19 Calorie Row and the 07 Rope Climbs.  And together as partners you will be running a total of 2400M, where the total feet run represents the number of days in Johnny’s life.

The specific exercises are based on many aspects of Johnny’s sports life, as the run represents his training for the Boston Marathon in 2007, the rowing symbolizes the Charles River which flows next to Harvard where he was going to college and training for the marathon, the erg jumps represent bumps skiing which was one of Johnny’s favorite sports, and the rope climbs represent all the fun he had as a kid in the playground.

So, have fun, enjoy, and celebrate Johnny’s life!

1 RAK: One Random Act Of Kindness

1.     Someone/people you don’t know today

2.     No benefit to you (other than you feeling good for what you did)

3.     Makes at least one person’s life easier for a minute, an hour, a day, or more


Time Cap: 3 months (making this the longest CrossFit WOD)


Athletes will run 600 meters together to begin the workout. Both partners must return to the gym before beginning the next movement. Following the run, they will break up the 3 movements in the middle however they’d like, completing 3 rounds total. Athletes will complete 19 calorie each on the rower. This does not have to be all at one time. For example, athlete 1 can row 10 calories and then athlete 2 can row 10 calories, followed by 9 and 9 each. The erg jump overs will be split amongst the team. Looking for a two foot take off and landing, counting a repetition each time the feet hit the floor. Rope climbs are also split between the teammates, with variations listed below in teaching section. After the 3 rounds, athletes will finish with another 600 meter run and a Random Act of Kindness! If unable to run, complete one of the following:


Movement Substitutions

Reduce Repetitions 

Half Height Rope Climbs 

Bent Knee Seated Rope Pulls 

Straight Leg Seated Rope Pulls

600 Meter Row 

60/42 Calorie Schwinn 

42/30 Calorie Assault Bike


THURSDAY 12/7/2017



500 Meter Row/or 400 meter Run

Then 2 Rounds of:

10 Bootstrappers

10 Toy Soliders

10 Samsons

10 Walkouts

10 Air Squats

10 Iron Crosses and Scorpions





2 Bar Muscle-ups

4 Strict Hanstand Push-ups

8 Dumbbell Hang Squat Cleans (50’s/35’s)


Playing around with some higher skill movements in today’s workout. If performing this version of the workout, athletes should be able to perform each station in 1 set, or 2 sets maximum.


Option A:

AMRAP 20: 

7 Chest to Bar Pull-ups 

7 Dumbbell Push Press (50’s/35’s) 

7 Dumbbell Hang Squat Cleans (50’s/35’s)


Option B:

AMRAP 20: 

7 Pull-ups 

7 Dumbbell Push Press (35’s/25’s) 

7 Dumbbell Front Squats (35’s/25’s)



FRIDAY 12/8/2017



500 Meter Row/or 400 meter Run

Then 2 Rounds of:

10 Bootstrappers

10 Toy Soliders

10 Samsons

10 Walkouts

10 Air Squats

10 Iron Crosses and Scorpions



Accumulate 2:00 in an L-Sit

*Every break, complete 7 Kipping Handstand Pushups

Not for time or score, but for quality. Challenge ourselves on the L-Sit (ideally done on parallettes). If we can extend our legs fully and hold for over 20 seconds if we went for it, complete the entire 2:00 as so, potentially breaking every 15 seconds so as to not reach absolute movement failure. The more we bend our knees, bringing the feet closer to the body, the less challenging this movement becomes. The aim today is to choose that difficulty level that allows for 20+ seconds, when completely rested, and fresh.

Choose a handstand pushup volume that is unbroken, each round. It should be at the most, 50% of our max estimated HSPU (if our max is 10 repetitions, a good place to be today is 5 reps). If we do not yet have kipping handstand pushups, let’s build our strength either through partial ROM handstand pushups or through well-executed pushups.



On the 4:00 x 5 Rounds:

21/15 Calorie Row

12 Deadlifts (185/135)

9 Barbell-Facing Burpees

Score is our slowest time across all (5) rounds.


The row and the deadlift are meant to impact our burpees.

Burpees, especially when fatigued, slow dramatically. One of the movements where seconds seemingly disappear in workouts. Today, let’s train the speed of this movement, building confidence in our cycle time despite the fatigue. Knowing we have rest that follows, we can put the pedal down on this final nine repetitions and see how fast we can move.

On the row, it is an aggressive pace. Visualize that we are racing for 75 calories for time. It’s not a full sprint by any means, but an effort that is a good 2-3k cals higher for male athletes, or 1-2k cals higher for female athletes (in comparison to what would hold in an AMRAP 15 workout).

On the deadlift bar, we are looking for a loading that we are very, very confident we will complete unbroken each round. A loading that we could complete for 30+ repetitions unbroken, when fresh. The stimulus today calls for an immediate hustle to the bar, for an unbroken 12 repetitions each time. We want this to be metabolic, so that we can challenge our burpees that follow.

On the burpees, we can step-up or jump up from the ground. Athlete’s choice. But the aim is to move faster than we default to in conditioning workouts with bar-facing burpees.


SATURDAY 12/9/2017




Game: Farmers & Lumberjacks

Everyone needs a kettlebell. Divide up into 2 teams. Arrange the kettlebells out on the floor with half the kettlebells on their sides and half standing upright. The “Farmers” have the job of standing all the kettlebells up. The “Lumberjacks” have the job of knocking all the kettlebells down. Kettlebells can only be touched with your hands. A winner is declared when all kettlebells are either up or down. If a game lasts three minutes, time is called and the team with the majority of kettlebells wins. Play 1 to 3 rounds.




0:00 – 10:00 – 1 Mile Run, Max Clean and Jerks (135/95)

10:00 – 13:00 – Rest


13:00 – 20:00 – 800m Run, Max Power Snatch (115/80)

20:00 – 23:00 – Rest


23:00 – 27:00 – 400m Run, Max Thrusters (95/65)


 We’ll we working with several different windows of time. In the first 10 minute window, athletes will complete a 1 mile run. Following the mile run, they will complete as man clean and jerks as possible with the remaining time. If athletes best mile is above an 8:30, the mile run can be shortened to 1200 meters to allow for sufficient time on the barbell. Athletes will then rest for 3 minutes before completing the next 7 minute window. During this window, they will complete an 800 meter run and max power snatches in the remaining time. Following another 3 minute rest, they will have 4 minutes to complete a 400 meter run and max thrusters in remaining time. The three barbell movement are the scores today, all scored separately. Athletes will change out weight and write scores up during rest periods. Weight on the barbells should be something that athletes could complete at least 15+ reps unbroken when fresh. If unable to run, complete one of the following:

1 Mile: 

115/80 Calorie Assault 

2000/1600 Meter Row 

8:30 Cap on All Movements

800 Meter Run:

56/40 Calorie Assault 

1000/750 Meter Row 

5 Minute Cap on All Movements

400 Meter Run: 

28/20 Calorie Assault 

500/400 Meter Row 

2:30 Cap on All Movements



SUNDAY 12/10/2017





Cinder Block”

For Time:

10 Strict Pull-ups, 10/7 Calorie Assault Bike

10 Strict Pull-ups, 10/7 Calorie Assault Bike

10 Strict Pull-ups, 10/7 Calorie Assault Bike

20 Push-ups, 10/7 Calorie Assault Bike

20 Push-ups, 10/7 Calorie Assault Bike

20 Push-ups, 10/7 Calorie Assault Bike

30 Air Squats, 10/7 Calorie Assault Bike

30 Air Squats, 10/7 Calorie Assault Bike

30 Air Squats, 10/7 Calorie Assault Bike

Picking a variation on the strict pull-ups and push-ups that athletes can complete in 1-4 sets each round. If unable to bike, complete one of the following:


100 Meter Run

100 Meter Row

Earlier Event: November 26
WODS 11/27-12/3
Later Event: December 10
WODS 12/11-12/17