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WODS 3/12-3/18

MONDAY 3/12/2018




:30 Seconds

Easy Bike 

Push-up to Down Dog

Medium Bike 

Active Spidermans

Faster Bike 

Air Squats

“18.3 Re-do”

2 Rounds For Time Of:

100 Double-Unders

20 Overhead Squats (115/80)

100 Double-Unders

12 Ring Muscle-Ups

100 Double-Unders

20 Dumbbell Snatches (50/35)

100 Double-Unders

12 Bar Muscle-Ups

Time Cap: 14 Minutes



“Opposite Day”


40 AbMat Sit-Ups

20/15 Calorie Bike, or Row

20 Burpees

Similar to the last few Mondays, athletes will have the choice between retesting 18.3 or completing an alternate workout. If there is about an even mix of athletes doing both, you can run heat 1 as a full alternate workout heat. This gives athletes doing the open workout significant time to warmup for heat 2. Once heat 1 is finished, those athletes can judge/cheer on the athletes who are retesting. However, if there is a big imbalance in athletes performing 18.3 or the alternate workout, it may be best to partner athletes up from the beginning and balance the open athletes between the two heats.


Tuesday 3/13/2018





Pause Front Squat

Build to a Heavy Single


“Engine Room”

5 Rounds, Every 3 Minutes: 

300/250 Meter Row

9 Thrusters (95/65)


We will begin the day by building to a heavy single pause front squat. Athletes will pause for a three count in the bottom before standing the weight up. The weightlifting piece complements the conditioning piece nicely as it helps build positioning for the thrusters. In “Engine Room”, athletes will complete the row and thrusters within a three minute window. For example, if they finish the work in two minutes, they will have one minute to rest before beginning the next interval. Athletes will take their slowest time across the five rounds as their score. The weight on the barbell should be something that athletes are positive they will complete unbroken every round.


Wednesday 3/14/2018



:30 Seconds

Easy Bike

Knucle Drags


Medium Bike



Faster Bike

Active Spidermans


Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Overhead Squats

5 Stiff-Legged Deadlifts

5 Front Squats


Pigeon Pose – 1 Minute Each Leg

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.

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.


“Humble Pi”

Every Minute on the Minute x 16 (4 Rounds):

1st: 12/9 Calorie Assault Bike

2nd: 7 Deadlifts (225/155) + 7 Handstand Push-ups 

3rd: 12/9 Assault Bike

4th: 10 Chest to Bar Pull-Ups


Movement Substitutions

Reduce Reps
Ring Rows
Jumping Chest to Bar Pull-ups
Jumping Pull-ups


Similar format to last Wednesday, but with different movements. The weight on the deadlift and handstand push-ups should be something that athletes know for a fact they will get unbroken every time. The pull-ups are meant to be completed in no more than 2 sets. The number, weight, and variation of all these movements can be adjusted in order to hit the correct stimulus.


THURSDAY 3/14/2018



Line Drills

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.


Saturday 3/16/2018



“Toe Drag”

Teams of 3


3,000/2,400 Meter Row

Directly into…

50 Toes to Bar

50 Bar-Facing Burpees

50 Thrusters (95/65)

50 Toes to Bar

50 Bar-Facing Burpees

50 Thrusters (115/80)

50 Toes to Bar

50 Bar-Facing Burpees

50 Thrusters (135/95)

Teams will breakup work as they see fit, completing all of one station before moving to the next. Athletes will start by completing the row buy-in. This only happens once today, with the rest of the time spent completing the triplet. The thruster weight increases each round. These should be weights that athletes are capable of completing 21+, 15+, and 9+ repetitions unbroken respectively. It is ok if teams have multiple barbells if athletes are using different weights to ensure everyone hits the correct stimulus. If athletes happen to get past the final barbell, they will repeat the toes to bar, burpees, and then add 20/10 to the barbell. Teams of 1 man and 2 women will complete 2,600 Meters, while teams of 2 men and 1 woman will complete 2,800 Meters.

Earlier Event: March 4
WODS 3/5-3/11
Later Event: March 18
WODS 3/19-3/25