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CrossFit Week of WODs 4.17.17

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“Once you have mastered time, you will understand how true it is that most people overestimate what they can accomplish in a year–and underestimate what they can achieve in a decade.” – Tony Robbins


Monday 4/17/17

Strength/Skill Work: 

Pause Front Squats

Every 2:15 for 6 Sets Perform 5 Front Squats with 2 Second Pause at the Bottom (Build in weight)


“Sweet and Sour”

For Time:


Toes to Bar S(15-10-5 T2B or Knees to Chest)

DB Thrusters S(25/15) RX(30/20) RTG(35/25)


WOD Tips:

-Keeping with the theme from the last 2 Mondays, we are working again on pause squats for our strength piece today.  Today we will be working on front squats, which will get us more comfortable for so many different squatting movements like thrusters, wall balls, and squat cleans.  This should be heavier than last week where we worked on overhead squats.  Focus more on keeping the pause throughout rather than going to failure with the weight.

-Sweet and sour will be a short and fast workout.  This is similar to a workout that was recently posted on recently.  The goal with this workout is to be done in under 8 minutes.  In order to go for the full toes-to-bar, you should be able to do at least 8+ reps unbroken when fresh.  Most likely you will want to break this into sets of 5 or even sets of 3 so you don’t burn out in the first round.  The thrusters should be on the lighter side and you should have no problem getting big sets on these.  Aim to do sets of 10+ reps throughout with short rest between sets. 

Tuesday 4/18/17

Strength/Skill Work:


 12 Minutes to work up to a Heavy Set of 5 Unbroken Deadlifts

                           “Dead Man Walking”                           

3 Minute AMRAP:

400 M Run

21 Deadlifts S(135/95) RX(155/105)

Max Burpees Over the Bar in Remaining Time

3 Minute AMRAP:

400 M Run

15 Deadlifts S(165/115) RX(225/155)

Max Burpees Over the Bar in Remaining Time

3 Minute AMRAP:

400 M Run

9 Deadlifts S(185/135) RX(275/185)

Max Burpees Over the Bar in Remaining Time

*Rest 3 Minutes Between AMRAPs

WOD Tips:

-Today’s focus is the deadlifts.  The strength/skill work is mainly there to help us prep for the loads that are to come in the workout.  12 minutes isn’t a ton of time for the strength piece, so the goal is not to get to a 5 rep max, but a challenging set of 5 with perfect form.  If you were here a couple weeks back when we did banded deadlifts, then you can try to work to a weight at or above your last set of deadlifts that day.

-“Dead Man Walking” is an interval workout of running, deadlifts, and burpees.  It is only 3 minutes of work per set, so you should be going hard each round, about 80-90% intensity.  The goal with this workout is to have at least 30 seconds for the burpees over the bar in every round, which means you will have to go hard on the runs.  For the deadlifts, the weight will be increasing each round, but the reps will be decreasing.  You will have 3 minutes rest between rounds which should allow you just enough time to mostly recover and hit it hard again in rounds 2 and 3. 


Wednesday 4/19/17

Strength/Skill Work:

Power Snatch Complex

Every 2 Minutes for 6 Sets Perform 1 Hang Power Snatch + 1 Power Snatch (Build in weight)


“Gone in 60 Seconds”

2 Rounds of:

1 Minute Max Distance D-Ball Carry S(50/40) RX(80/50) RTG(100+/80+)

1 Minute Rest

1 Minute Max Distance Sled Push S(90/45) RX/RTG(135/90)

1 Minute Rest

1 Minute Max Calorie Assault Bike S(Airdyne)

1 Minute Rest

WOD Tips:

-The snatch complex today is the same as last week’s clean complex but now with snatches.  Just as we practiced last week, foot work is the key to being successful with this lift.  As the weights get heavier, you want to get closer to going into a squat, without going all the way below parallel.  Try to build with weight over each set, but prioritize your form and footwork.

-“Gone in 60 seconds” is another sprint workout, but with even shorter working intervals than yesterday’s workout.  The goal with this workout is to go heavy with the D-Ball carry, and to go hard on the sled push and assault bike.  It is only 6 minutes of work for the entire workout, so push yourself hard on this one. 

Thursday 4/20/17

“Upper Hand”
20 Min AMRAP:
2 Rope Climbs S(1 Rope Climb)

15/12 Calorie Row

50′ Walking Lunges

WOD Tips:

-Today’s workout will be the longest workout of the week, and should be paced a lot slower than the last 2 days of workouts.  This is all about achieving an intensity that you can sustain, not about going hard for the first few minutes and then trying to hold on.  Use the rower to manage your intensity throughout this one.  If you can do 2 rope climbs in about 45 seconds or less, than you can stick with the 2 climbs.  If not, consider scaling to 1 climb so you don’t lose the intensity and stimulus of this workout. 

Friday 4/21/17

Strength/Skill Work:

Every 90 Seconds for 10 Sets: (5 Rounds)

Set 1: 6-8 DB Bent Over Row 21X1 Tempo (Per Arm – Build in Weight)

Set 2: 6-8 Push Press with 2 Second Pause Overhead (From the rack)


“Double or Nothing”

10 Min AMRAP:

60 Double Unders S(30 Dubs/150 Singles)

30 Russian KB Swings S(53/44) RX(70/53)

15 Ring Push Ups S(10 Ring Push Ups)


WOD Tips:

-Keeping up with the theme from the last couple Fridays, today’s focus is on building upper body pulling and pushing strength.  We are keeping the same format for the strength/skill work, but adding an additional round into the mix.  For both the rows and the push press, the tempo is the most important part of this.  Challenge yourself on the weight, but don’t allow yourself to short the tempo.  Start a lighter with 8 reps per set and add a little weight each set as long as you can still perform at least 6 quality reps each time.

-“Double or Nothing” will be a short conditioning finisher to the strength work.  This should be a lighter workout where you can do big sets throughout.  Choose weights and reps that you believe you can do unbroken for a couple rounds.  The goal is to get at least 3 rounds in 10 minutes. 

Saturday 4/22/17

“PB & J”

6 Rounds For Time:

(In teams of 2)

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

15 Burpee Box Jump Overs S(20/16) RX/RTG(24/20)

9 Power Cleans S(135/95) RX(165/115) RTG(185/125)

Core WOD


WOD Tips:

-“PB and J” is a partner workout where you and your partner can break up the reps however you like.  The reps on the wall balls are lower compared to the difficulty of the burpee box jump overs and the heavier weight on the cleans, so today may be a good day to try a heavier ball to challenge yourself.  The burpee box jump overs will be facing the box just as we did in this year’s Open.  The power cleans should be heavy enough that you will want to alternate singles with your partner.  Challenge yourself on these.