W.O.D. and Endurance Tuesday 2/23/21


W.O.D. and Endurance Tuesday 2/23/21

“Trade your expectation for appreciation, and the world changes around you” – Tony Robbins

Routines and habits become part of the norm. Morning coffee, listening to the radio, the drive to the field taking the kids to practice. We appreciate healthy habits, and let’s continue to reinforce them. There is however much to be said about taking a pause to our routine, to appreciate the fortune in our lives. The absolute abundance we are so lucky to have.

In a world where comforts are the “norm”, we want to consciously remind ourselves how good our lives are.
The thought of losing those precious parts of our day is a sobering one. But despite it being a morbid thought, we will. There will be a final cup of morning coffee for us. There will be the last chance for us to listen to the radio. And if we are lucky enough to have kids, there will be a last time we get to wait in traffic as we drive them to soccer practice.

As Tony Robbins quotes, if we can remove expectations from the norm, and replace them with a sense of gratitude, our entire world changes.

Burpee Cycling
*Starting at 0:00

For Time:
50 Burpee Box Overs (24″/20″)

At the 7:00:

As many rounds + reps as possible in 13 minutes of…
400m Run, 500/400m Row, 400/300m Ski, OR 28/20 Cal Bike
10 Deadlifts (275/185)
12 Single Dumbbell Burpee Box Step-Overs (24″/20″) (50/35)

WORKOUT BRIEF [0:00 – 5:00]

  • Today’s two part workout starts with 50 burpee box overs for time
  • You do not have to stand to full extension on top of the box
  • Let’s cap this piece at 7 minutes (if you do not finish all 50 within time cap, your score will be one second for every rep not completed over the time cap (ex – 7:08 = 8 unfinished burpees)
  • We’ll score rounds and reps for this AMRAP 13
  • Expect to complete about 3 rounds of work during this time period


  • Choose a heavier weight that can be completed in at least sets of 3


  • Click Here to check out a demo video
  • Face the box during the burpee portion of the movement
  • Ensure the chest hits the floor on each rep
  • Like the box over, you do not have to stand to full extension
  • You can switch arms and legs as needed on this movement, as long as 12 reps are completed

GENERAL WARM-UP [5:00-12:00]
Machine Warmup
2 Minutes Easy

30 Seconds Each
Box Step-ups Video
Active Samson Video
Alternating Bird Dogs Video
Shoulder Taps Video
Active Spidermans Video
Inchworm to Push-up Video

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

DEMO VIDEO: Click Here

MOBILITY [12:00-15:00]
Pigeon Pose on Box: 45 Seconds Each Side

Dumbbell Assisted Straddle Stretch: 45 Seconds

TEACHING [15:00-25:00]
Hips and Shoulders

  • The big theme across all movements today will be the hips and the shoulders
  • In both of these burpee movements, hitting the hips and shoulders at about the same time on the ground can lead to better efficiency and less strain on the upper body
  • When the hips make contact first, we can “worm” down and tax the chest a ton
  • Click Here to see more on these two movements in the Daily Video

Movement Prep

  • 3 Burpees
  • 3 Burpee Box Jump Overs
  • 3 Single Dumbbell Burpee Box Step-Overs (Lighter Weight)

Hips and Shoulders

  • The same idea, if rowing applies to the deadlifts
  • The hips and the shoulders should move at the same time until the bar passes the knee
  • To feel this out, we’ll complete a segmented deadlift where we pause in several spots
  • This gives athletes a better chance to feel out their body in space and coaches to see potential faults
  • The pauses with a light weight will take place on the way up and down at:
  • One inch off the floor
  • Below the knees
  • At the finish position

Movement Prep

  • 5 Segmented Deadlift (one inch, below the knee, finish)
  • 5 Regular Deadlfits
  • Build to Workout Weight

PRACTICE ROUND [25:00-30:00]
1 Round
With Workout Weight:
3 Burpee Box Overs
100 Meter Machine/Run (3 Cal Bike)
3 Deadlifts
3 Single Dumbbell Burpee Box Step-Overs

STRATEGY + WOD [35:00-60:00]

  • The 50 burpee box overs are all about finding a pace that you won’t slow down from
  • With this being such a rhythm movement, hold a rep number ‘on the minute’ that you are confident of holding from start to finish
  • For Example: You might try to hold 10-12 reps ‘on the minute’ to finish somewhere between 4-5 minutes
  • Think of this more like 40 reps, as the last 10 reps can be the sprint to this finish


  • The second part is all about managing the weighted movements
  • Use the machine or run at a pace that allows you to thrive on the barbell and dumbbell
  • Pace out these two challenging station as needed, as all the movements in this triplet directly interfere with each other
  • You might aim for 2-3 sets on the barbell and one steady pace on the dumbbell
  • Imagine a speed and break-up strategy that you’d hold if you were completing 3 rounds for time



  • 75 Burpees


  • Single Dumbbell Burpees


  • Double Dumbbell Deadlift
  • Single Dumbbell Deadlifts

Reminder – An endurance workout is offered every Tue and Thur alongside our regular workout. These endurance workouts typically include a longer time duration, lighter weights combined with extra running, rowing, skiing, or air biking. If you do not finish them or feel they are too challenging due to total time of work, feel free to scale or adjust the time occasionally.

CFR Endurance WOD – 35 min cap

*You cannot cut distances out on the running route, you must always come back to the bay door each longer run as you sum up the total of a longer run. This way there is consistency where everyone is doing the same run throughout all classes, and you’re not leaving out more gainzzz from doing the ramp more than once. You know who I’m talking to! 🙂

For time…
1000m Run or 1000m Machine or 60/45 Cal Bike
10 Burpee Box Overs 24/20
10 Deadlifts 155/105
10 Single DB Box Step Overs 35/20
*Repeat with 800m Run (48/36 Bike), 600m Run (36/27 Bike), 400m run (24/18), 200m Run (12/9)