Back to All Events

WODS 9/18-9/23

MONDAY 9/18/2017



100 Meter Row

10 Boot Strappers

100 Meter Row

10 Iron Crosses&Scorpions 

100 Meter Row

10 Samson Stretch 

100 Meter Row

10 Toy Soldiers 



STRENGTH: 15 Minutes to build to a heavy Bear Complex 

Bear Complex

1 Bear Complex:

Power Clean

Front Squat

Push Press

Back Squat

Push Press



“Kettlebells 4 Kids”


9 Kettlebell Swings (53/35)

9 Burpees

9 Kettlebell Swings (53/35)

9 Box Jumps (24/20)


Kettlebells4Kids hits home for us. In our nation, the average age for the homeless U.S. citizen is nine years old. This includes adults. Just as stunning is that 2.5 million kids in the U.S. are homeless – 1 in every 30. KB4Kids is a non-profit organization built to educate the public about the growing issue, and to work towards a solution.


Pacing is the single most important factor in today’s workout. Have athletes envision going on a 9 minute run. They most likely wouldn’t come out blazing here and would understand that holding a singular pace throughout is key. Want to apply the same thought process to this workout. The question for the group is: what pace can you hold for the whole workout without slowing down? Breathing at the top of the box jump, kettlebell swings, and burpees will keep athletes composed an moving through. Taking that extra half a second at the top of each repetitions allows for consistency across the 9 minutes.



TUESDAY 9/19/2017



200 Meter Run
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
Toe Walk
Heel Walk
3 Air Squats + Broad Jump
High Knees
Butt Kickers
Skip for Height
Skip for Distance




1 Round for Time:

80 Double-Unders

80 Air Squats

800 Meter Run

400 Meter Wreckbag Run (50/35)

40 Kettlebell Swings (70/53)

25/18 Calorie Assault Bike

– If we do not have a Wreckbag (or sandbag), complete the run with a single 45/25# plate.

– If we are using a Schwinn Bike, complete 40/30 calories. If we are using a rower, complete 35/25 calories.

Post times to SUGAR WOD


WEDNESDAY 9/20/2017



30 Second Rotations x 2

Active Spidermans 

Active Samson 


Air Squats 

Knuckle Drags




“Weightlifting Wednesday”

EMOM 10 

0:00 – 5:00: 3 Pausing Snatch Deadlifts

5:00 – 10:00: 3 Snatch High Pulls


rest 5 minutes


10 Minutes to: 

Build to a Heavy Power Snatch

followed by…


“Head to Toe” 


10 Toes to Bar 

10 Burpees

Starting out with some skill work and strength on this “Weightlifting Wednesday”, followed by a short bodyweight AMRAP. The purpose of the EMOM 10 of skill work is to reinforce good positions and awareness. These two movement are to be performed at very light weight to allow for this. After the 10 minutes is up, athletes will have 5 minutes to regroup before taking another 10 minutes to build to a “heavy” Power Snatch. Heavy is different from a 1RM in that we are looking to move exceptionally well while still challenging ourselves. If we reach a certain load and things start to break down, that is a great time to shut things down or drop weight.

Following the heavy Power Snatch, the group will put barbells away and transition to our short metcon of toes to bar and burpees. If athletes are unable to find a rhythm with toes to bar they can drop reps, perform knees to chest, or complete ambit sit-ups instead.



THURSDAY 9/21/2017


200 Meter Run 

:30 Seconds Walkouts 

:30 Seconds Air Squats 

:30 Seconds Active Spidermans 

:30 Seconds Active Samson

:30 Seconds Down Dog with Foot Pedal




“Pump House”



Strict Ring Dips

Strict Pull-Ups

200 Meter Run Following Each Round


Working the combination of strict gymnastics and mono-structural cardio in “Pump House.” Want athletes completing a challenging, yet appropriate stimulus for them on the gymnastics. Should be a movement that they could get at least 9+ repetitions of each unbroken when fresh. While going strict on the ring dips is still a much more controlled movement than kipping, having athletes with no goals of competing in the sport of CrossFit perform a stationary dip on a bar or dumbbells on a box will still get them a great workout while minimizing some risk. If not running, perform a 250 Meter Row, 20/15 Calorie Schwinn, or 15/10 Calorie Assault Bike.



FRIDAY 9/22/2017





Today’s group warmup is a great opportunity to have some fun and evaluate the group and individuals on the rower. Partner up athletes on an erg and have them complete 5 rounds each of “Rowling”. Goal here is to land exactly on 100 Meters without going over or under. If an athlete lands on 97 or 103 meters, their score is 3. If someone gets a “strike” by landing exactly on 100, they get to choose the groups penalty, typically a simple bodyweight movement (air squats, burpees, push-ups, etc.)


Barbell Warmup + Active Stretching

:30 Seconds Active Spidermans 

5 Good Mornings 

5 Back Squats 

5 Elbow Rotrations

:30 Seconds Push-up to Down Dog 

5 Press & Stretch 

5 Stiff Legged Deadlifts 

5 Front Squats




One Complex = 1 Pausing Front Squat (2 second Pause) + 1 Front Squat (no pause)

EMOM x 7

Set #1 – 1 Complex @ 50% of 1RM Front Squat

Set #2 – 1 Complex @ 55% of 1RM Front Squat

Set #3 – 1 Complex @ 60% of 1RM Front Squat

Sets #4-7 (4 Sets)

Build to a heavy complex – but not a max. Do keep in mind that this is a deload week, and our goal today is to feel a heavy load with great positioning. Focus on an upright torso(not just elbows), and positioning of the weight back over the heel during the pause of the first squat. The first repetition sets the tone for the second.

Being a deload week, there will not be a leaderboard for this portion as we want to keep the loading on the sub-maximal side.



5 Rounds:

20/15 Calorie Row

10 Thrusters (115/80)

Picking a weight on the barbell that athletes could complete 20+ repetitions unbroken when completely fresh. If unable to row, complete one of the following: 200 Meter Run, 28/20 Calorie Schwinn Bike, 20/15 Calorie Assault Bike.



SATURDAY 9/23/2017





Foam Rolling: Thoracic (Upper Back) – 2:00 (Video)

With the foam roller on the ground, wrap your arms as far around yourself as you can, as if you are hugging yourself. This will open up portions of the back that you can isolate pressure on with the foam roller. After 1:00 with arms across your body, complete the second minute with both arms extended above your head, elbows locked out and hands together. Move about through the 2:00 seeking out tight areas.

Medball Thoracic Opener – 2 Sets of 1:00 (Video)

With a medicine ball or d-ball behind, lay with your upper back on the ball. With a dowel at jerk-width grip, reach back behind allowing the upper thoracic, chest, and shoulders to open. Keep your rib cage down and abdominals on to ensure we aren’t stealing range of motion from our midline, defeating the stretch. If a dowel feels comfortable, placing a light weight in the center to further weigh this stretch down can create additional range of motion.

Banded Shoulder Distraction – 1:00 Each Side (Video)

Lace a stretching band onto a pull-up bar, and with one hand wrapped inside, face the band and step away to create tension. Allow your torso to pitch forward and allow the arm to relax into the stretch. If your right hand is inside the band, take a small step back with your right foot, and slowly rotate your torso to the right. This will further open and stretch your lat.


Couch Stretch – 2:00 Each Leg (Video)

Facing away from a wall in a kneeling position with hands on the floor for support, place one leg so that the shin bone is as close to the wall as possible (the respective foot will be in the air). Slowly bring the opposite foot up in front of you, and keep the heel down for a base of stability. Slowly bring your chest up as you imagine driving your waist forward, and hold at a position that provides a deep, but overwhelming stretch. Focus on your breathing.

Pigeon Pose – 2:00 each side (Video)

From a pushup position, sweep one leg beneath your body. Let’s use the right as an example. With your right leg beneath your body, aim to adjust your shin so that it is perpendicular to your torso – in other words, horizontal in relation to where your torso is facing. Slowly imagine sinking your waist back and down to the floor as you feel the stretch in the outside of your hip. _____________________________________________________________________________


2 Rounds:

200 Meter Light Jog

200 Meter Light Row




7 Power Cleans (115/80)

7 Burpees

200 Meter Run

Post total rounds + repetitions to the leaderboard below.

The run must be completed in full to count towards the score (if we finish 150m meters into the run, our partial repetition score would be 14). To match the stimulus, we are looking to a power clean weight that we could complete for 15+ repetitions unbroken. Seeking the moderate load that we could hang on for each round. The burpees are “regular”, or maybe better said, not burpees over the bar. Looking for extension and the clap overhead.



Inside this triplet, we have two relatively simple movements combined with a run. In other words, this is a workout based on building raw work capacity. Pacing here through the rounds is a very important factor to enter this workout with to optimize our score. In a 20 minute effort, we are looking for our first and second rounds to be some of the slowest – not the fastest.

We want to view the run in this workout as our chance to recover from the power cleans and burpees. But today let’s focus not just on “pacing” these runs, but also focus on what we are actually doing with our breathing during the 200 meters.

To start, and if there’s only once piece we leave this workout with, it’s belly breathing.

As we inhale, it is our goal to expand the lungs to their capacity, maximizing the amount of air we can take in. We do this through diaphragmatic breathing, or “belly breathing”. As we inhale, we are looking to contract our diaphragm fully to maximize this intake of air.

To trigger the diaphragm, we want to actively think about breathing deep through our belly. Try it out now as we read this – take a long, and deep breath, through your belly. Now, to find the opposite, try to breath into the upper lungs… you’ll likely notice that it’s a shorter breath, and you can feel your shoulders rise and drop during these breaths. If we don’t breath through the belly (diaphragm), we are using these higher lung muscles, called intercostals, which simply fatigue faster. Here’s where the short choppy breaths come during the workout, where we feel like we simply just can’t get enough air in.

To practice belly breathing, try laying on your back on the floor, with one hand on your chest, one on your belly. Find the differences between the two breathing patterns, and focus in on practicing the belly breathing method.

As we move into our 200 meter runs, let it be our focus to find our belly breathing. Focus on these deep inhales, fueling the body, as opposed to the short and choppy breaths that don’t help us recover. Recover in this workout is king – those who recover best on these runs will find their best score. It takes effort – to be diligent with the breathing – and use today to practice so.

In a following running workout, we will get into breathing cadence. That is, timing our breaths to foot strikes. Today however, let’s focus first on the act of breathing through the belly throughout on the runs, and we’ll build upon that foundation next time.


Earlier Event: September 9
WODS: 9/11-9/16
Later Event: September 24
WODS 9/25-9/30