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CrossFit Week of WODs 3.20.17

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“Your potential, the absolute best you’re capable of—that’s the metric to measure yourself against. Your standards are. Winning is not enough. People can get lucky and win. People can be assholes and win. Anyone can win. But not everyone is the best possible version of themselves.” ― Ryan HolidayEgo Is the Enemy

Monday 3/20/17

Strength/Skill Work: Thrusters – Every 90 Seconds for 5 Rounds Complete 5 Unbroken Reps (From the Ground. Build in Weight)


12 Min AMRAP Ladder: (3, 6, 9, 12, 15, 18…)
Kettlebell Swings S(44/26) RX(53/35)

Goblet Squats S(44/26) RX(53/35)


WOD Tips:

-The strength/skill work today is meant to help you build some confidence with the thruster since we will likely see them in Friday’s final Open workout.  Try to challenge yourself a little with the weight but this definitely does not need to be a max.  You should be able to start each set with a squat clean and go right into 5 perfect thrusters.  Try to add a little weight for every set.

-Today’s AMRAP looks light and simple on paper but will get tough.  You will use the same weight for the swings and goblet squats and this weight should be LIGHT today.  You should be able to stay unbroken through the round of 15 for these 2 movements.  The burpees are your only “ rest” from the kettlebell so it’s important to pace this one out from the beginning. 

Tuesday 3/21/17

Strength/Skill Work: Ring Muscle Ups – Every 90 Seconds for 5 Rounds Complete 1 Unbroken Set (About 30-40% of Max Set) S(Ring Dips/Push Ups + Transitions)


“Double Strike”
3 Rounds For Time: (18 Min Cap)
60 Double Unders S(30 Dubs/150 Singles)
20/15 Calorie Assault Bike S(Airdyne)

20 GHD Sit Ups S(Butterfly Sit Ups)
15 Pull Ups S(Ring Rows) RTG(Chest to Bar)

WOD Tips:

-There still is a chance we could see ring muscle ups on Friday, so this is one last opportunity to practice them before then.  The goal with this is to keep the volume low.  We are working primarily on refining technique and moving as perfectly as possible.  If you can do at least 10 reps unbroken when fresh, you will be doing sets of 3-4 at a time.  If you don’t have muscle ups, you will be doing dips or push ups as well as muscle up transitions every set.  For the dips or push ups, you can challenge yourself a little more and do more like 50% of your max set every time.

-Double Strike will be primarily a cardio workout with some core and gymnastics mixed in.  One goal for this workout is to stay as close to unbroken as you can for the double unders, the sit ups, and the pull ups.  Today is a great day to practice dubs before Friday’s Open workout where we will likely see them. 

Wednesday 3/22/17

Strength/Skill Work:  Power Clean + Push Jerk – 10 Minutes to Work Up to a Moderate Single


15 Min AMRAP:

5 Power Cleans S(115/75) RX(155/105) RTG(185/125)
10 DB Push Press S(30/25) RX(40/30) RTG(50/35)

15 Wall Balls S(14/10) RX(20/14) RTG(30/20)

200 M Run

WOD Tips

-Today’s strength/skill work is similar to Monday and Tuesday in that we are mainly working on technique and feeling confident with the movement.  Try to work slightly above the weight you plan to do in the workout for the cleans.  This is definitely not a max day or even really a heavy day.  The weight should feel smooth and fast even at the heaviest set.

-For “Bullseye”, pick a weight for the power cleans that you could do unbroken when fresh.  It is only 5 reps at a time, so this means you can go pretty heavy with it.  During the workout, your best pacing strategy will be to do singles.  For the db push press, choose a weight that you can do unbroken for multiple rounds.  Same with the wall balls.  Challenge yourself with the weight, but choose a ball that you can do unbroken every round.   The run will provide the shoulders with a nice rest so you can come right in and attack the next round. 

Thursday 3/23/17

“Tune Up V3”

20 Min EMOM: (30 On/30 Off)

Min 1) Rowing for Calories

Min 2) Double Unders

Min 3) Walking Lunges

Min 4) Rope Climbs

Min 5) Alternating DB Snatch S(40/25) RX(50/35)


WOD Tips:

-Similar to the prior 2 weeks, today’s workout is a nice variety of movements that will help you to feel good going into tomorrow’s Open workout.  You will only be working 30 seconds out of each minute, but we still want you to maintain a nice sustainable pace throughout, rather than sprinting during the 30 seconds of work.  Everyone should be working on double unders today unless you still need work on your singles.  For rope climbs, aim to get 1-2 reps per 30 seconds.  The db snatch should be nice and light so you can move it for all 30 seconds. 

Friday 3/24/17 – No 5 PM CrossFit Class Today!  Join us for the 5th and FINAL Friday Night Bar Fights starting at 6 PM!

Open WOD 17.5 – Will Be Announced on Games.CrossFit.Com at 8 PM on Thursday Night and Performed in Friday’s Classes

Saturday 3/25/17  

“Metal Medley”
Teams of 3:
For time:
600 M Run Together
80 Power Cleans S(95/65) RX(135/95)
60 Burpees Over the Bar
600 M Run Together
80 Front Squats S(95/65) RX(135/95)
60 Burpees Over the Bar
600 M Run Together

80 Push Jerks S(95/65) RX(135/95)
60 Burpees Over the Bar

WOD Tips:

-Today’s workout is a team workout where all teammates will be running at the same time, but will be taking turns on the barbell movements and the burpees over the bar.  The first teammate back from the runs can start right away on the barbell, so one teammate should always try to push the run a little faster to get started sooner.  Pick a weight for the power cleans, front squats, and push jerks, that you could do 10+ unbroken reps with when fresh.  During the workout you may opt for small sets at a time or even singles for the power cleans.  On the burpees over the bar, try to move fast since you will have some rest when your teammates go.