W.O.D. and Endurance Thursday 10/22/20


W.O.D. and Endurance Thursday 10/22/20

FEASTMODE 5K on Thanksgiving!!!

Before you go and sign up for something Thanksgiving Day, remember we are having our 4th annual FeastMode 5k on Thanksgiving morning!!! It may look a little different this year because of COVID, but nonetheless the show must go on!

This FREE CrossFit Style 5k event is for anyone and everyone. We will be using it as always to benefit a local non-profit as well. Stay tuned and keep Thanksgiving Morning open to share with your CFR family before you stuff your faces!

(FeastMode shirts will go on sale in about 10 days)

*The endurance and daily workout will be the same today. Get your cardio on!

“Integrity is not a noun. It’s a verb.”

Just about everyone “knows” right from wrong. And if one knows right from wrong, they could be said to “have integrity”, as they possess the requisite knowledge. Yet, we know that’s not what real integrity is – as not everyone acts with so.

The paradigm shift is as powerful as it is simple: every day, we wake to a chance to live a life of integrity. For some, this may be the sustainment and building upon yesterday. To others, it’s a new chance. A new chance to begin again, and to change the course of what “was”, to what “is”.

Integrity is an every-day-thing. It’s a lens we live our lives through. Yesterday matters, but not nearly as much as right now.

Conditioning WOD – 35 min cap

For Time:
800 Meter Run

3 Rounds:
50 Double Unders
15 Toes to Bar
15 Ring Dips

800 Meter Run

3 Rounds:
50 Double Unders
15 Toes to Bar
15 Ring Dips

800 Meter Run

***The run must include you coming back to the ramp of the bay door each distance. You can run any combination needed. 600m + 200m, 100m x 8, 200m x 4, 400m x 2, 300m + 500m. Your pick.

WORKOUT BRIEF [0:00 – 5:00]

  • Bodyweight movements dominate this longer conditioning piece
  • The constant rotation of movements should hopefully allow for steady forward progress here
  • After finishing the initial 800 meter run, you’ll complete all 3 rounds of 50-15-15 before running again
  • Follow this flow for the remainder of the workout
  • We expect this longer piece to take between 25-35 minutes to complete


  • See “modifications” for running alternatives


  • Choose a rep number or variation that allows you to clear each set in right around 1 minute
  • See “modifications” for more options


  • Choose a rep number or variation that ideally allows you to finish each round in 3-4 sets
  • Ensure the chest makes contact in the bottom to the rings and elbows are high and then elbows and arms reach full extension at the top

Warmup Run
200 Meters Easy

2 Rounds
30 Seconds Each
Shoulder Taps Video
Jumping Jacks
Push-up to Down Dog Video
Single Unders
Up Dog Video

MOBILITY [12:00-15:00]
Chest Stretch on Floor: 1 Minute (Actively Moving)

Calf Stretch on Post: 40 Seconds Each Side

The big focus across the two most technical movements today is the hips. On the double unders, we can think about having the handles right next to the hips bones throughout the movement. This ensures that the rope is an optimal length and that we are using the wrists to do most of the work. We can shorten the rope or disrupt our mechanics if the hands move too far out, forward, or back. Imagine there is a PVC pipe running parallel across the hips and into the handles. The second thing we can think of in terms of the hips is keeping them in line with the toes. This ensures a straight jump with efficient leg movement. If the feet move forward or backwards, we use a lot more energy and are more likely to trip. Hips on top of toes throughout.

Movement Prep
30 Seconds Double Taps Video
30 Seconds Double Under Practice


  • There is a decent amount of running today, so these 800’s definitely have a big impact on your score
  • Look to run at the fastest pace possible that still allows you to thrive on the 3 rounds of 50-15-15
  • With a ~25 minute workout, imagine a pace that you could hold for a 3-4 mile run
  • Try to make your final run of the day faster than your first run


  • Within the 50-15-15, look to use the toes to bar as your chance to recover for the movement thats we would break-up
  • Slowing the toes to bar can help you thrive through big sets of ring dips and double unders
  • Big sets of 50 and 15 doesn’t necessarily mean unbroken
  • If you see yourself breaking at some point, take some quick breaks from the beginning
  • Consider the following options:
  • Double Unders: 50, 25-25, 25-15-10
  • Ring Dips: 15, 8-7, 5-5-5, 4-4-3-3


  • 1,000 Meter Row 
  • 800 Meter Ski Erg
  • 2,400 Meter Bike


  • Reduce Reps
  • Single Unders
  • 1 Minute of Practice
  • 50 Double Taps Video
  • 75 Line Hops Video
  • 25 Over-and-Back Dumbbell Hops Video


  • Abmat Sit-ups


  • Reduce Reps
  • Hands Behind you using Box or Bench
  • Banded Ring Dips

Extra Work (before or after class)


Bench Press

Using this progression, your score will be your set of 3, and your last set of 1.

5 – 5 – 4 – *3 – 2 – 1 – *1