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WODS 1/29-2/4

MONDAY 1/29/2018

WARMUP: 500 Meter Row


TABATA 20 Secs On/10 Secs Off


Quad Stretch 

Push-up to Down Dog 

Deep Side Lunges 

Slow Burpees 

Air Squats





Overhead Squat

Heavy Single


Giving athletes 15 minute to build to their heavy single on overhead squats. These will be out of the racks, grouping athletes up based on height and estimated weight selection. 


“Over and Over”


Chest to Bar Pull-ups


Overhead Squats (95/65)

Great day to work on and improve the overhead squat. Athletes will have the opportunity to build to a heavy single before performing lighter overhead squats in the metcon. Heavy is relative for the day, with mechanics taking priority over load. In the metcon, this should be a weight that athletes are capable of completing the 21+ repetitions unbroken without dropping. The burpees are traditional burpees, with no need to jump over the barbell.



TUESDAY 1/30/2018



1 Minute Bike or Row

15 Air Squats

15 Boot Strappers


1 Minute Bike or Row

15 Jumping Squats

10 Broad Jumps


1 Minute Bike or Row

15 Box Jumps

10 Barbell Good Mornings





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. After 30 seconds, reverse hands by facing fingertips away from the body and repeat active stretching for final 30 seconds.

Box Supported Ankle Stretch – 1 Minute

Putting the hands on the box for support, pedal the heels back and forth towards the ground to stretch up the calves.


“Come Clean”


24 Box Jump Overs (24/20) 

18/12 Calorie Assault Bike or Row

Max Power Cleans (115/80)

rest 3 minutes


21 Box Jump Overs (24/20) 

15/10 Calorie Assault Bike, or Row

Max Power Cleans (135/95)

rest 3 minutes


18 Box Jump Overs (24/20) 

12/9 Calorie Assault Bike, or Row

Max Power Cleans (155/105)

rest 3 minutes


15 Box Jump Overs (24/20) 

10/7 Calorie Assault Bike, or Row

Max Power Cleans (185/135)

Short and fast intervals today with equal rest between rounds. When athletes finish the bike, they will complete as many power cleans as possible, which is their score today. Each round is scored separately as total reps. As the repetitions drop with each round, the weight increases. These should all be weight that athletes are able to cycle when fresh. To get an idea of appropriate loading, athletes should be able to complete 20, 15, 10, and 5 repetitions unbroken respectively. The goal today is for every athletes to get to the barbell, so rep schemes can be adjusted as needed to make that happen. If short on equipment or space, stagger athletes on opposite three minute intervals. In this scenario, partners will have to assist is switching out weights after their round is finished.





WEDNESDAY 1/31/2018














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.


Then Bands and Rollers





Build to a Heavy Set of 3 from Rack



5 Rounds:

20/15 Calorie Row

10 Thrusters (115/80)


Looking for a slightly heavier load on the barbell today, but something that athletes could still complete for anywhere between 15-20 repetitions when fresh. During the workouts, this should be something athletes will complete in either 1 or 2 sets per round. Stagger athletes by 1:00 or 1:30 today based on equipment availability.


THURSDAY 2/1/2018


:30 Seconds

Easy Bike or Row 

Push-up to Down Dog

Medium Bike or Row 

Air Squats

Fast Bike or Row 

Active Spidermans

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

Gymnastics Warmup

:15 Second Hollow Hold 

:15 Second Arch Hold 

10 Scap Pull-ups 

5 Kip Swing 

1-3 Strict Pull-ups

5 Push-ups 

3 Pike Push-ups 

1 Strict Handstand Push-up or 3 Higher Pike Push-ups




Athletes Choose 1 From Each Section:


1RM Deadlift

1RM Bench Press

1RM Back Squat


Max Strict Pull-ups

Max Weighted Pull-ups

Max Muscle-ups

Max Strict Handstand Push-ups


1 Minute Bike Calories 

500 Meter Row



Today is all about energy. Blast music, celebrate new records, and have fun. The format is a little different than a typical day. We’ll open up with the WOD Brief and a big group warmup, making sure that athletes feel prepared to tackle to work in front of them. With the weightlifting portion having the potential for the heaviest load, we will allot the most time there, giving 20 minutes for athletes to slowly build their way up to a 1RM. The gymnastics portion will be 10 minutes as those movement are quicker to execute and quicker to fatigue. The final conditioning piece tends to be the most intense.15 minutes here in order to give time to run multiple heats, which helps with equipment shortage and increases the energy.


Friday 2.2.18

“Tread Water”

For Time:

2k Row

150 Double Unders 

10 Rounds of Cindy



Teams of 3


120/90 Calorie Assault Bike

75 Thrusters (95/65)

10 Rope Climbs

120/90 Calorie Assault Bike

75 Power Snatches (115/80)

10 Rope Climbs

120/90 Calorie Assault Bike

75 Clean and Jerks (135/95)

10 Rope Climbs

In this partner workout, athletes can break up movements as they see fit, finishing all of one before moving forward to the next. Weights on the barbell should be something that athletes are capable of performing at least 15 Thrusters and 10 Snatches/Clean and Jerks when fresh. Teams of 2 guys and 1 girl will complete (110 Assault) and teams of 1 guy and 2 girls will complete Calories (100 Assault).


Earlier Event: January 21
WODS 1/22-1/28
Later Event: February 4
WODS 2/5-2/11