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WODS 2/5-2/11

MONDAY: 2.5.18



Cone Game

Place cones in the center of the room with athletes paired up across from each other. Athletes will assume the bottom of a squat to begin. The coach will call out cues such as “knees, head, feet, shoulders, etc.” and athletes will touch both hands to that body part. When the coach says “cone!” both athletes will attempt to grab the cone. The coach chooses a penalty for the losing athletes. Partners can shift down one cone following each round to face a new opponent. You can also play elimination after a few rounds and determine a winner.


:30 Seconds

Push-up to Down Dog 

Air Squats 

Active Spidermans 

Banded Air Squats 

Active Samson



Chest Stretch – 1 Minute

Athletes will lay on their chest with arms out in a “T”. Bring the left arm next to the left shoulder and swing the left leg over the right leg, feeling a stretch in the right pec. Actively move back and forth between sides for a minute.

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.

Warrior Squats – 1 Minute

With the barbell on the ground directly in front of you, squat down and place one hand on. Keeping that elbow locked out and your chest tall, reach with the opposite hand overhead, focusing on rotating the shoulders and upper back (thoracic). Look towards the fingertips, pause for a moment, and then change arms.




10 Second Ring Support Hold 

:5 Second Ring Negative 

3 Ring Dips



3 High Pulls 

3 High Hang Muscle Cleans 

3 Front Squats


2 High Hang Power Cleans 

2 Hang Power Cleans 

2 Power Cleans


1 High Hang Squat Clean 

1 Hang Squat Clean 

1 Squat Clean


Build to Workout Weight




Squat Cleans (135/95)

Ring Dips

Movement Substitutions

Reduce Reps 

Banded Ring Dips 

Stationary Dips 

Banded Stationary Dips 

Jump to Support on Rings (control down) 



In this CrossFit benchmark workout, looking for athletes to choose a weight on the bar that they are capable of completing 10+ repetitions unbroken when fresh. On the ring dips, athletes should choose a variation that they are capable of completing 7-10 repetitions if they had to. Reducing the reps, adding a band, or putting dumbbells on boxes are just a few of the options provided in movement substitutions.

TUESDAY 2.6.18


500 Meter Row


Tabata Style: 20/10

Air Squats

Jumping Squats

Jumping Jacks


Toy Soliders

Knees to Chest

Quad Stretch

Broad Jumps

Push Press

5 Sets of 3

(From The Rack)




For Time:

50/35 Calorie Row

40 Kettlebell Swings (53/35)

30 Push Press (115/80)

40 Kettlebell Swings (53/35)

50/35 Calorie Row

In this two part workout, athletes will start out with 5 sets of 3 on Push Press. They have the choice here whether they would like to stay at the same weight across al sets or build in weight as they go. Finding a balance on this strength piece between challenging weights and proper movement. Within the workout, the push press and kettlebell weights should be something that athletes are capable of performing at least 15+ repetitions if they needed to. Push presses will come from the rack in part one and the ground during the workout. If short on rowers, stagger athletes by 3-4 minutes.


WEDNESDAY 2.7.2018



“Eighteen Wheeler”


18/12 Calorie Row, or 12/9 Calorie Assault Bike

15 Wallballs (20/14)

12 Alternating Dumbbell Snatches (50/35)

9 Toes to Bar

Movement Substitutions

Reduce Reps 

Feet as High as Possible 

Knees to Chest  

GHD Sit-ups 

Abmat Sit-ups


Longer AMRAP chipper today. In order to hit the desired stimulus of constant movement for 18 minutes, weight on the wallball and dumbbell should be something that athletes are capable of completing in 1-2 sets each round. Also looking to pick a variation for toes to bar that athletes can find a consistent rhythm with, again completing in a maximum of 2 rounds.


Thursday 2.8.2018



:30 Seconds

Easy Row 

Active Spidermans


Medium Row 

Active Samson


Faster Row 

Air Squats


Pizza Tag

Every athlete in class gets an abmat. The abmat is to be held overhead, similar to a pizza or tray of food. Athletes run around the gym trying to knock over other athletes pizzas while attempting to keep their pizza safe. Every time an athlete has their abmat hit the ground, they must perform 5 air squats before getting back in the game. Play one or two rounds with a time cap and/or play elimination, where last person standing is deemed the winner. You can put a twist on the game where athletes must switch the hand they hold the abmat in every time it hits the ground



Dumbbell Ankle Stretch – :30 Seconds Each Side

Stepping out into a lunge, place dumbbell on top of front knee. Keeping the heel on the ground, drive knee forward over the toe.


Pigeon Pose – :30 Seconds 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.


.“Buckle Up”


50′ Walking Lunge (No Weight) 

35 AbMat Sit-ups

Max Calorie Row

rest 3 minutes


50′ Walking Lunge (30’s/25’s) 

35 AbMat Sit-ups

Max Calorie Row

rest 3 minutes


50′ Walking Lunge (40’s/30’s) 

35 AbMat Sit-ups

Max Calorie Row

rest 3 minutes


50′ Walking Lunge (50’s/35’s) 

35 AbMat Sit-ups

Max Calorie Row

For this interval workout, cones can be setup 50 feet apart for the walking lunges. The first round is performed with bodyweight, with the following three involving increasing dumbbell (or kettlebell) weights. In order to hit the desired stimulus within these quick rounds, athletes should be able to complete the whole length of the lunge without putting the dumbbells down. With 3 minutes of rest between each effort, looking to push the pace during work intervals. Score today is total calories on the rower after the four rounds. If short on machines, stagger athletes on opposite 3 minute windows.

FRIDAY 2-9-2018


Jumping Jacks 

Active Spidermans

Single Unders

Push-up to Down Dog

Double Unders 

Air Squats

Jumping Squats

Boot Strappers 


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.

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.


Clean and Jerk

Build to a Heavy Single


For athletes with aspirations of competing in the open or local competitions, the squat clean and split jerk will likely be the best choice here. For athletes whose goals do not lie in competing in the sport, we will likely be competing a power clean and push jerk.


“Double Time”


50 Lateral Barbell Burpees

100 Double Unders

30 Clusters (115/80)

Movement Substitutions

Reduce Reps 

200 Single Unders


Saturday 2-10-2018

“Hot Seat”

3 Rounds:

AMRAP 3: Calorie Bike

AMRAP 2: Power Snatch (95/65)

AMRAP 1: Pull-ups

Rest 2:00

Athletes will work for six minutes straight in “Hot Seat” before resting for two. Each round is scored separately as total reps. To make it simple, athletes can keep a running count from movement to movement. The weight on the barbell should be something that athletes are capable of competing 15+ repetitions when fresh. If unable to bike, complete the first three minute station as a row.


Sunday 2/11/2018


21/15 Calorie Row

18 Jumping Lunges

15 AbMat Sit-ups

12 Hand Release Push-ups


Earlier Event: January 28
WODS 1/29-2/4
Later Event: February 11
WODS 2/12-2/18