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WODS 2/26-3/4

MONDAY 2/26/2018


:30 Seconds

Easy Row 



Medium Row 

Active Spidermans


Faster Row 

Active Samson


Toes to Bar Tip

Look Straight

It is common to see athletes look up at the bar when they do toes to bar. However, doing so makes for a longer distance until contact because of the open body angle. Looking straight ahead throughout the kip brings the toes closer to the bar.


Dumbbell Hang Clean and Jerk Tip

Hook Grip

In a potentially grip intensive workout, utilizing the hook grip on the dumbbell can be beneficial for many athletes. Athletes are constantly holding onto something the whole time, so for those able to do so, this secure grip allows athletes to give their forearms a break.

“18.1 Re-Test”

AMRAP 20: 

8 Toes to Bar 

10 Dumbbell Hang Clean and Jerks (50/35) 

14/12 Calorie Row

For athletes who are retesting 18.1 and looking to improve their score, this will likely come down to adjusting pacing on the rower, either by slowing down or speeding up. Speeding up transitions will also get athletes back a significant amount of time. If athletes complete 10 rounds, there will be 30+ transitions. If athletes are taking just 3-5 extra seconds to get from movement to movement. that adds up to almost 2 minutes total.




3 Kettlebell Swings (53/35)

3 Hand-Release Pushups

3 Calorie Row

Add (3) Repetitions Each Round

Today, athletes have the option to re-test Open Workout 18.1 or complete an alternate workout. Just like Friday, we can partner up athletes who are doing the Open so they can judge each other. Athletes doing “Copycat” can choose to go start with heat one or two depending on if they would like extra time to warmup. Weight on the kettlebell for this group should be something they are capable of cycling for 25+ repetitions. Having already provided teaching points on Friday, we will touch on some additional cues that may help athletes improve their score.


Tuesday 2/27/2018


100 Meter Run

10 Air Squats

100 Meter Run

10 Samsons

100 Meter Run 

Push-Up to Down Dog

100 Meter Run

10 Active Spidermans


Couch Stretch – 1 Minute Each Leg 

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 not overwhelming stretch. Focus on your breathing.

Childs Pose on Medicine Ball – 1 Minute

With arms together and straight out front on a med-ball, 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.

Squat Hold – 1 Minute

Using the medicine ball to drive the athletes to the bottom of the squat, the goal here is to drive the knees out with the elbows while keeping the heels on the ground.



“Whip Lash”

5 Rounds:

1:00 Calorie Bike

1:00 Wallballs (20/14)

1:00 Double Unders 

1:00 Rest

Athletes will work for three minutes straight before resting a minute. During this rest after each of the five rounds, they can record their scores. Score today is total repetitions. Keeping a running count from movement to movement is one of the easiest options when counting reps. If unable to bike, complete a calorie row or abmat sit-ups. If short on equipment, start group 2 on the 2:00 mark so there is no rush to get on the bikes while athletes are getting off. 



WEDNESDAY 2/28/2018



400 Meter Run or 500 Meter Row


Tabata Style (20 seconds on 10 Seconds off).


Solider Kicks

Broad Jumps

Boot Strappers 

Spiderman (Left Side)

Spiderman (Right Side)

Iron Crosses



5-10 Minutes Shoulder Stretches (Bands,PVC, Crossover Symmetry, Wall, etc).


3-Position Squat Snatch

Build to Heavy


Postion 1- Pocket

Position 2- One inch above the knee

Position 3- From the floor



“Sunny Side”


Buy In: 30 x 10 Meter Shuttle Sprints

AMRAP in Time Remaining:

3 Squat Snatches (115/80)

6 Lateral Barbell Burpees

rest 5 Minutes


Buy In: 30 x 10 Meter Shuttle Sprints

AMRAP in Time Remaining:

3 Squat Snatches (115/80)

6 Lateral Barbell Burpees


In today’s edition of “Weightlifting Wednesday”, we’ll start by working on the three positions of the squat snatch. Athletes will build up a heavy complex of one squat snatch from the pocket, one inch above the knee, and floor. “Heavy” means that athletes only increase the weight to a load that they can still move well at. The metcon begins with 30 shuttle sprints back and forth between cones set 10 meters apart. Every time one point of contact passes the cone, that will count as one rep. Once all the runs are completed, athletes will complete as many round and reps possible of 3 squat snatches and 6 lateral barbell burpees. The weight on the barbell should be something that athletes could complete 10+ repetitions when fresh. These will likely be completed in small sets or quick singles, but a good looking single repetition should always be in the tank. For athletes with no aspirations of competing in the sport of CrossFit, we can make these squat snatches into power snatches.


THURSDAY  3/1/2018



Line Drills Length of the Rig

Quad Stretch 

Knee to Chest 

Solider Kicks 

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

“Goat Day”

On the Minute 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.

On every Thursday 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.


FRIDAY 3/2/2018




SATURDAY 3/3/2018




:60 Seconds

Easy Row 

Active Spidermans 

Childs Pose on Box

:40 Seconds

Medium Row 

Push-up to Down Dog 

Box Supported Ankle Stretch

:20 Seconds

Fastest Row 

Air Squats

Passive Bar Hang

Mobility Explanations

Childs Pose on Box

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

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

Passive Bar Hang

Hanging from a pull-up bar, relax the shoulders and allows the body to get as long as possible.


“Boat Crew”

Teams of 3


20/15 Calorie Row

7 Box Jumps (24/20)

7 Chest to Bar Pull-Ups


In this team of 3 workout, athletes will try to rack up as many calories on the rower as they can in 25 minutes. The score will be total calories, with the other two movement being prerequisites to getting back on the rower. The rower will always be going today. Once partner one clears the erg, they will move onto the box jumps and partner 2 will begin rowing, and so on. These are regular box jumps, meaning athletes will come to full extension at the top of each rep. The pull-up variation athletes choose should be something they can get done in 1-2 sets without a doubt.


SUNDAY 3/4/2018

“Peg Leg”

5 Rounds:

27 Air Squats

15/12 Calorie Bike or Row

15 Kettlebell Swings (53/35)

Earlier Event: February 21
Later Event: March 4
WODS 3/5-3/11