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WODS 1/1/2018-1/7/2018

MONDAY 1/1/2018

Happy New Years! 


TUESDAY 1/2/2017












Front Rack Stretch – 1 Minute

Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.

Squat Hold – 1 Minute

Using a post for support, assume the bottom of the squat. The goal here is to get the butt as close to the heels as possible and drives the knees out while keeping the heels on the ground. Fight for position over the course of 1 minute.



“Dirty 30”

For Time:

30 Box Jumps (24/20)

30 Chest to Bar Pull-ups

30 Kettlebell Swings (53/35)

30 Front Squats (115/80)

30 Toes to Bar 

30 Push Press (115/80)

30 Deadlifts (115/80)

30 Wall Balls (20/14)

30 Burpees

30 Double Unders


Movement Substitutions

Reduce Reps 


Jumping Chest to Bar Pull-ups 

Jumping Pull-ups 

Banded Chest to Bar Pull-ups 

Banded Pull-ups 

Ring Rows


WEDNESDAY 1/3/2018


:30 Seconds 

Easy Bike
Active Spidermans
Medium Bike 

Active Samson
Faster Bike
Push-up to Down Dog 

Modified Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press 

5 Overhead Squats 

5 Snatch Grip Stiff-Legged Deadlifts

5 Front Squats


2 Rounds:

PVC Pass Throughs – :30 Seconds

With hands wide and arms long, raise arms up and over the head until PVC touches behind you.


Movement Prep

PVC Drill

Pair athletes up with a buddy. One partner will be performing the drill while the other holds a PVC pipe straight up and down in front of the others body. The goal here is for the athlete doing snatch work to not make contact with the pipe in front of them. To do that, they have to keep the weight close and get the elbows high and outside. Each athlete will perform the following with their PVC pipe from the first position:

5 Down and Ups 

5 High Pulls 

5 Muscle Snatches

Then, with an empty barbell…

1st Position: Pocket

3 High Pulls 

3 Power Snatches

2nd Position: 1 Inch above the knee

3 High Pulls 

3 Power Snatches

3rd Position: From the ground

3 High Pulls 

3 Power Snatches


3-Position Power Snatch

Build to a Heavy Complex


Teaming athletes up into groups of 2-3 for this portion. Starting light, athletes will have 12 minutes to build to a heavy complex. Extra barbells will go off the floor. At the end of the 12 minutes, athletes will load up their first weight for the metcon on their barbells for a practice round.

Position 1: Pockets

Position 2: 1 inch above the Knee

Position 3: From the ground


“Power Wheels”


15/12 Calorie Assault Bike/Row

12 Power Snatches (95/65)

Rest 3:00


15/12 Calorie Assault Bike/Row

8 Power Snatches (115/80)

Rest 3:00


15/12 Calorie Assault Bike/Row

4 Power Snatches (135/95)


THURSDAY 1/4/2018





Jumping Jacks 

Active Spidermans 

Active Samson

Push-up to Down Dog 

Air Squats 

Bear Crawl

Crab Walk

Running in place (High Knees)


Wrist Stretch – 1 Minute

From hands and knees position, place palms on the ground with fingertips facing towards you. With elbows locked, actively rock back and forth through range of motion to feel the stretch in the wrist. Face fingertips away from body at the 30 second mark.

Squat Hold – 1 Minute

Using a post for support, assume the bottom of the squat. The goal here is to get the butt as close to the heels as possible and drives the knees out while keeping the heels on the ground. Fight for position over the course of 1 minute.


Strict Handstand Push-ups

5 Rounds, Not for Score:

1:30 Light Row

:30 Seconds Max Reps Strict Handstand Push-ups


“Curve Ball”

For Time: 

100 Double Unders 

50 Abmat Sit-ups 

25 Med-ball Squat Cleans (30/20)

80 Double Unders 

40 Abmat Sit-ups 

20 Med-ball Squat Cleans (30/20)

60 Double Unders 

30 Abmat Sit-ups 

15 Med-ball Squat Cleans (30/20)

40 Double Unders 

20 Abmat Sit-ups 

10 Med-ball Squat Cleans (30/20)

20 Double Unders 

10 Abmat Sit-ups 

5 Med-ball Squat Cleans (30/20)

The med-ball clean is a great way to refine common faults see in the olympic lifts and is incredibly metabolic when performed with high repetitions like today. Great opportunity as coaches in this workout to see and correct athletes on things that likely show up when the have a barbell in their hands. The weight on the med-ball should be something that athletes couple complete the round of 25 unbroken if they needed to.


Movement Substitutions

Reduce Reps 

2x Single Unders


FRIDAY 12/5/2017





 Front Squat

3 Reps @ 80%

1 Rep @ 85%

3 Reps @ 80%

1 Rep @ 88%

3 Reps @ 80%

1 Rep @ 91% 


Row Conditioning

EMOM x 12 (3 Rounds)

Minute 1 – 21/16 Calorie Row

Minute 2 – 18/14 Calorie Row

Minute 3 – 15/12 Calorie Row

Minute 4 – Rest



AMRAP 2:30: Burpee Box Jump Overs

 – Rest 1:00 – 

AMRAP 1:30: Burpee Box Jump Overs

 – Rest 1:00 –  

AMRAP :30: Burpee Box Jump Overs

Rx Box is 24″/20″, and these are open-standards (box facing). Step-Overs would not be considered Rx.

This will be a repeatable benchmark in our training cycle. Good to set the baseline today with a pace that we are confident we could not only hold throughout, but speed towards the end. Using the video as reference (HERE), it is our aim to minimize all extra steps in this range of motion.


SATURDAY 1/6/2018

“Hard Pass”

Teams of 3


100/70 Calorie Row

100 Deadlifts (135/95)

80/60 Calorie Row

80 Hang Power Cleans (135/95)

60/45 Calorie Row

60 Front Squats (135/95)

40/30 Calorie Row

40 Push Jerks (135/95)

20/15 Calorie Row

20 Clusters (135/95)

Another team workout for today where athletes are looking to get as far as possible over the 25 minutes, breaking up repetitions as desired. One weight for all movements, using the push jerk to help athletes decide their loading. It should be a weight that they are confident they could push jerk for 15+ reps if they needed to when fresh. Again, ideally finding partners who are using the same weights, but having multiple barbells to accommodate different athletes is totally ok.


SUNDAY: 1/7/2018

“Sneak Attack”

6 Rounds:

21 AbMat Sit-Ups

15 Calorie Row

9 Strict Handstand Pushups




Not for Time. Choose an option below:

Option A – 5 Sets of 50 Unbroken Repetitions

Option B – 5 Sets of 40 Unbroken Repetitions

Option C – 6 Sets of 30 Unbroken Repetitions

Option D – 6 Sets of 20 Unbroken Repetitions

Option E – 7 Sets of 10 Unbroken Repetitions

Option F – 8 Sets of :30s on, :30s off practice.

Aim in the task-oriented sets (all but the last practice option) is to rest as little as possible, but ensuring you have enough rest to make the next set unbroken. To be very clear as well, only choose a single option.

Earlier Event: December 25
WODS 12/25-12/31
Later Event: January 7
WODS 1/8-1/1/14