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WODS 2/12-2/18

MONDAY 2/12/2018




:30 Seconds

Knuckle Drags 


Active Samson 

Active Spidermans 

Air Squats 

Push-up to Down Dog


Pigeon Pose – 1 Minute Each Side

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.



Build to a Heavy Set of 3


Dividing group into teams of 2-3 based on similar estimated weights. Athletes will have 15 minutes to build to a heavy triple. A good stopping point for individuals is when form is compromised because of the load on the barbell. Following this time period, athletes will bring their barbells back out to the floor, load up workout weight, and run through a practice round.


“Optimus Prime”


Wallballs (20/14)

On the Minute – 5 Deadlifts (225/155)


Big deadlift focus today with a CFT repeat workout to finish things out. Athletes will begin by building to a heavy triple on deadlift before moving onto “Optimus Prime”. In the metcon, athletes will complete as many wallballs as possible in seven minutes. The workout begins with wallballs and on the top of the minute, starting on the 1:00 mark, athletes will perform 5 deadlifts at a moderate weight before beginning their wallballs again. This should be a weight that athletes are able to undoubtedly complete unbroken every single round. Score is total wallballs.


TUESDAY 1-13-2018



:30 Seconds

Assault Bike 

Active Spidermans


Push-up to Down Dog

Assault Bike

Active Samson




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.

Childs Pose – 1 Minute

With arms together and straight out front, have athletes sit back onto their legs while dropping the chest and head towards the ground. Relaxing as much as possible and focusing on breathing will deepen the stretch.


“Bar Hopping”


15 Hang Power Cleans (135/95)

21/15 Calorie Bike, or Row

15 Chest to Bar Pull-ups

60 Double Unders

Although these will likely be partitioned during the workout, the weight on the barbell for the hang power cleans should be something that athletes are capable of completing unbroken when fresh. The double unders and pull-ups should be performed at a variation that allow athletes to complete the movements in no more than 3 planned sets.




Extra Credit: Gymnastic Conditioning


3 Calorie Row + 3 Kipping Handstand Push-ups

6 Calorie Row + 6 Kipping Handstand Push-ups

9 Calorie Row + 9 Kipping Handstand Push-ups

Continue to add (3) repetitions per round until cap.


WEDESDAY 1/14/2018




“Hot Sauce”


21/15 Calorie Row 

21 Lateral Erg Burpees 

Max Overhead Squats (75/55)

rest 3 minutes


18/13 Calorie Row 

18 Lateral Erg Burpees

Max Overhead Squats (95/65)

rest 3 minutes


15/11 Calorie Row 

15 Lateral Erg Burpees

Max Overhead Squats (115/80)

rest 3 minutes


12/9 Calorie Row 

12 Lateral Erg Burpees

Max Overhead Squats (135/95)


In this interval-style workout, the weights on the overhead squats increase with each round as the calories on the rower and burpees decrease. Burpees are lateral over the erg, with no need for athletes to stand to full extension when jumping over. Athletes should be capable of performing at least 25, 20, 15, and 10 repetitions unbroken respectively at each barbell in order to hit the correct stimulus. We want athletes to reach the barbell on each round. One option is to bring down the repetition number is order to achieve this. We can also have athletes move to the barbell with :45 seconds remaining with each round no matter where they are on the burpees. Four scores today, which are the total overhead squats from each round. If short on equipment, stagger athletes on opposite 3 minute windows. Partners will help change out weights in this scenario if also sharing barbells.


THURSDAY 1/15/2018



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.


:20 Seconds

Easy Shuttle Sprints 

Quad Stretch 

Knee to Chest 

Solider Kicks


Medium Shuttle Sprints 

Walking Samson 

Walking Spiderman 

Side Lunge


Faster Shuttle Sprints 

Air Squats 

High Knees 

Butt Kickers



Russian Kettlebell Swings (70/53)

AbMat Sit-ups

10 Meter Shuttle Sprints

In this triplet, looking for athletes to step one weight higher than they are accustomed to on full kettlebell swings to perform these Russian Kettlebell Swings. For this variation, we are only looking for the arms to be parallel to the ground at the apex of the swing. For the shuttle sprints, set cones 10 meters apart. Count a repetition every time one point of contact passes the cones.

FRIDAY 2/15/2018



1 Minute

Easy Row 

Banded Air Squats

:45 Seconds

Medium Row 

Active Spidermans

:30 Seconds

Faster Row 

Push-up to Down Dog

Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats



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.

Childs Pose on Box – 1 Minute

With arms together and straight out front on a box, have athletes sit back onto their legs while dropping the chest and head towards the ground. Relaxing as much as possible and focusing on breathing will deepen the stretch.

Box Supported Ankle Stretch – :30 Seconds

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



“Mighty Mouse”


30 Thrusters (95/65)

30 Box Jumps (24/20)

30/21 Calorie Row

30 Toes to Bar

In this chipper workout, athletes should choose a weight on the bar that they are capable of completing in no more than two sets when fresh. On the box jumps, athletes must stand to full extension on each rep as these are traditional box jumps. With the high number of toes to bar, choosing a variation that allows athletes to maintain a steady rhythm will help them progress to more efficient toes to bar quicker than constantly double kipping. If short on rowers, stagger athletes by 3 minutes.

Movement Substitutions

Reduce Reps 

Toes to Space 

Knees to Chest


Saturday 2/17/2018



250 Meter Row 

Quad Stretch 

Knee to Chest 

Solider Kicks


250 Meter Row

Side Lunge 

Walking Samson 

Walking Spidermans


250 Meter Row

Push-up to Down Dog 

Air Squats 

Slow Burpees


“Go Time”

Teams of 3


12/9 Calorie Bike, or Row

8 Burpees

4 Clean and Jerks (115/85)*


In today’s team workout, athletes will complete full rounds before switching out to their next teammate. After six total rounds, or two rounds each, athletes will add weight to their barbells. Men will increase by 20# total and women by 10# total. The weights go as followed: (115/85, 135/95, 155/105, 175/115, 195/125). In order to hit the correct stimulus, athletes should choose weights that, if fresh, they are capable of completing 15-12-9-6-3 repetitions without dropping respectively. Teams will use one barbell and add weight, but if there are athletes who plan on using different weights, having multiple barbells is appropriate. Ensure that the room is set up in a manner where athletes doing burpees are not in harms way of dropping barbells.


SUNDAY 2/18/2018

“Strict Lynne”

5 Rounds: 

Max Bodyweight Bench Press

Max Strict Pull-Ups

Rest 3:00

In a strict variation of the CrossFit benchmark workout “Lynne”, we are looking to focus on pure upper body pressing and pulling strength. While the workout calls for bodyweight bench press and strict pull-ups, picking movements athletes could do 12-15 repetitions when fresh will allow them to get the most out of this workout. After they complete as many bench press reps as they can, they will immediately move to the pull-up bar for max repetitions before resting three minutes. The rest is just as important as the work, as it gives athletes time to recover so they can maximize their scores each round. Score at the end of the five rounds is total repetitions combined.

Earlier Event: February 4
WODS 2/5-2/11
Later Event: February 18
WODS 2/19-2/25