Bring A Friend(s) FREE W.O.D. 2/16/19


Bring A Friend(s) FREE W.O.D. 2/16/19


  • Choose a load for the weighted movements that you could complete 25+ unbroken when fresh
  • Within the workout, looking to complete these in no more than 2-3 sets
  • Men shooting to 10ft. target, Women shooting to 9ft. target
  • For beginners or anyone new, look to scale according to your ability by completing less reps or less rounds of any movement as needed, lighter KB swings or sub with Russian KB Swings (to the eyes, not overhead), and complete wall balls without throwing the ball to the target (similar to a thruster) or air squats instead.
  • Coaches- if more people than number of machines to start with the buy-in, just stagger start 2-3 different groups, every 3 minutes to get the whole workout started

The heart and soul of CrossFit lies in couplets and triplets. Couplets are workouts that combine two movements and triplets are workouts that combine three movements. Some classic couplets like “Fran” combine opposing movement patterns. The thruster is a lower and upper body push where the pull-up is an upper body pull. The design of a workout like this allows one muscle group to “rest” as the other group works, increasingly athletes ability to maintain intensity. This is an example of this. Today we have a hinging movement, squatting movement, and core movement Triplet workouts like this provide a little more variety and a wider range of fitness than couplets. It is harder to divide the movements into offsetting movement pattern like in “Fran”, but the effectiveness is still there due to the additional movements. Within a typical week, the majority of our workouts will be couplets and triplets.

Conditioning WOD – 25 minute cap

Buy In: 30/20 Calories of the machine of your choice

4 Rounds for time of…
20 Kettlebell Swings 70/55
20 AbMat Sit-ups
20 Wallballs 20/14

Buy Out: 30/20 Calories of the machine of your choice

Something we can play around with today is using a counterbalance to help keep our positioning on point. As the bell is coming down from overhead, the weight is going to want to pull us forward. If we bring our shoulders forward with the weight, we are further encouraging ourselves to shift the weight towards the toes. We can negate this by leaning the shoulders back slightly as the weight is dropping in front of the body.

Quick Lockout
Similar to the dumbbell snatches on Monday, the goal is to get the weight locked out quickly overhead. Aggressively opening the hips can help lockout the weight sooner. If athletes do not open the hips all the way or use the arms too much, they will likely have to press out the weight. Fast hips means fast lockout.

Arms Overhead
At the bottom of the abmat sit-up, athletes should have their arms fully extended and shoulders on the ground. This start position will be very similar to the finish position of the kettlebell swing. Getting the arms together and fully extended has a few benefits. First, it reaches the full range of motion of the movement. Second, it can help open up the overhead position for the kettlebell swings. Third, keeping the arms tight overhead as opposed to loose and bent gives athletes a little more “oomph” when they throw the arms to sit-up.

Forearms Vertical
When we’re supporting the medicine ball during this movement, we can aim to have the forearms vertical. To do so means that they hands are underneath the ball and the elbows are up. When the hands are outside the ball or above the center line, they have to support it by applying pressure inward. When the forearms are vertical, the ball is supported from underneath and athletes will conserve a good amount of energy.

Three Points of Contact
We’ve talked before about the three points of contact with the feet. These are the big toe, pinky toe, and heel. Finding these three points of contact allows for great balance. Today, we can also find three points of contact with the upper body. We already established two with the hands underneath the ball. The third point of contact would be the chin. When the ball is floating freely, only supported by the hands, the shoulders have to work harder to stabilize the weight. When athletes gently rest the ball on the chin, we provide another point of support and take some strain off the shoulders. See the three points of contact in action here.


  • All about consistent sets from round to round


  • Breakup strategy is athlete dependent, but should be the same every round
  • Ideally somewhere between 1-3 sets
  • 1 Set: 20
  • 2 Sets: 12-8 or 10-10
  • 3 Sets: 8-7-5 or 7-7-6


  • Using these as a breather and break from weighted movements
  • This movement allows you to maintain intensity on other two
  • Think 40 reps on (weighted movements), 20 reps off (sit-ups)