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WODS 2/19-2/25

MONDAY 2..20.2018



:30 Seconds

Easy Row

Active Spidermans


Medium Row 

Active Samson


Faster Row 

Air Squats


Line Drills 50’ LENGHT OF THE RIG

Quad Stretch 

Straight Leg Kicks 

Toe Walks 

Toe Walks with Arms Overhead 

Heel Walks 

Heel Walks with Arms Overhead 


Duck Walk

On Toe and Heel walks, emphasize staying as tight and hollow as possible. Goal here is to build awareness for gymnastics movements.



“Iron Lung”


27/20 Calorie Row

27 Wallballs (20/14) 

27 Chest to Bar Pull-ups

rest 4 minutes


21/15 Calorie Row

21 Wallballs (20/14) 

21 Toes to Bar

rest 4 minutes


15/10 Calorie Row

15 Wallballs (20/14) 

15 Pull-ups

In today’s interval based workouts, athletes will work for four minutes before resting for four minutes. If athletes finish the gymnastic movements, they will start back from the beginning until time is up. In order to hit the intended stimulus, athletes should keep the gymnastics repetitions prescribed only if they are capable of getting at least 15 repetitions unbroken when fresh. Repetitions can be reduced to an appropriate level on an individual basis. Each round is score separately as rounds + reps. Stagger groups on opposite four minute intervals if short on rowers.

Movement Substitutions

Reduce Reps 

Banded Pull-ups 

Ring Rows

Jumping Pull-ups 

Toes to Space 

Knees to Chest


TUESDAY 2/21/2018


500 Meter Row or 400 Meter Run

3 Rounds of:

10 Sloppy Pushups

10 Iron Crosses

10 Scorpions

10 Sot Press w/PVC

5 Slow Burpees


Power Snatch

Build to Heavy Set of 2

Breaking athletes out into groups based on similar weight selections. Athletes will share a bar and put the extra barbells away. Following the 12 minutes, empty barbells will come back to the floor and athletes will build up to their workout weights for a short practice round.



“Fast Lane”

For Time: 

20 Burpee Box Jump Overs (24/20)

30 Power Snatches (75/55)

40 Overhead Squats (75/55)

35/25 Calorie Bike or Row


On the days we go heavy, that movement is almost always seen in the metcon “cashout”. The reason behind that is to get some exposure to heavier loads, but also to be able to apply teaching points and make corrections that are relevant in both sections. Today we have the opportunity to really coach athletes up on the power snatch. In the first section, groups will build to a heavy set of 2. These are to be performed as touch and go repetitions with no reset at the bottom. Within the workout, the weight on the barbell should be on the lighter side. This is a load that athletes feel confident that they could perform 25+ repetitions unbroken when fresh for both the power snatch and overhead squat.


On the 2:00 x 5: 

300m Run


Rest 2:00


On the 2:00 x 5:

250m Run


WEDNESDAY 2/22/2018



Rowing Biathlon

Athletes will start by rowing 5 calories. When they get off the rower, they will throw a light ball at a wall ball target from about 10 feet away. If you don’t dodgeball or targets, athletes can roll a wall ball to hit a foam roller. If they miss the target, they have to complete a 100 meter run penalty lap or 5 burpees before getting back on the rower. If they hit the target, they can hop right back on the rower for 5 calories. Play for anywhere between 6-8 minutes. Whoever has the most calories at the end is the winner.

:20 Seconds 

Jumping Jacks

Knuckle Drags


Active Samson

Active Spidermans

Air Squats



3 Rounds:

500 Meter Row

12 Power Cleans (155/105)

50 Double Unders

Double Under Movement Substitutions

Reduce Reps 

1 Minute Double Under Attempts 

100 Single Unders


In this triplet workout, athletes should choose a weight on the barbell that they are capable of performing at least 10 repetitions unbroken when fresh. Within the workout, these will likely be performed in singles or small sets. If short on equipment, stagger athletes by 2-3 minutes on the rower.


 Recovery Bike

15:00 Recovery Bike or Row


THURSADAY 2/23/2018



Partner Rowling

2000 meters for time split between two partners. 10 rounds each on the rower, looking to land exactly on 100 meter intervals until the screen says 2000 meters. There will be a penalty for the partner who gets off the rower for every meter they are under or over the 100 meter interval. For example, if they land at 97 or 103, penalty is 3 burpees. Partner getting on the rower must wait until their partner completing the penalty is finished before they begin rowing. They can sit ready on the erg as they wait. Line people up from tallest to shortest and partner up athletes on the end first, working your way in. This ensures that the bigger and stronger athletes do not finish far ahead of the others. Also a great opportunity to chat with the athletes off the rower about structure of their Goat Movements.

:30 Seconds

Active Spidermans 

Active Samson 

Push-up to Down Dog 

Air Squats


“Goat Day”

EMOM x 20

Odd Minutes: Movement 1

Even Minutes: Movement 2


“Goat” is CrossFit slang for a movement that challenges us. Examples: Double-Unders, Pull-ups, Overhead Squats, Handstand Push-ups. These are the best days to turn perceived weaknesses into strengths. No better way to do that than today. We don’t improve our technique with a high heart rate – that’s what we refer to as “training”. Today is geared towards “practice,” dialing in our mechanics with a controlled heart rate. As an example, to improve the technique of double-unders, we want to practice at a low-intensity where we can really focus on the mechanics of the hands and the timing of the jump. When we couple “training” with “practice” throughout the week in the right doses, we set ourselves on the fast track to results. Choose two “Goats” to work on, and we’ll alternate between them on each minute. Choose an appropriate rep scheme for each movement that keeps things in the practice intensity range.

For the next five Thursdays during the Open, we will run these Goat Days. Since we do not know what movements will come out for Friday’s workout, this is an opportunity for athletes to choose what they would like to do as opposed to programming movements that may or may not show up tomorrow. Sticking to the same movements over the five weeks that have the biggest potential of moving the needle for athletes is better than picking different movements from week to week. With these being movements that athletes are not proficient at, there is the possibility for some to feel dejected when they leave. Addressing this from the beginning eases many of those feelings. If athletes remain diligent and consistent across these five weeks with their practice, they will leave better than they started.


SUNDAY 2/25/2018



:30 Seconds

Easy Bike 

Active Spidermans

Medium Bike 

Active Samson

Faster Bike 

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


“Dead Center”

For Time:

50-40-30-20-10: AbMat Sit-Ups

25-20-15-10-5: Deadlifts (155/105)

15/12 Calorie Bike or Row after each round


Earlier Event: February 11
WODS 2/12-2/18
Later Event: February 21