FREE W.O.D. Saturday 6/12/21


FREE W.O.D. Saturday 6/12/21

“We’re so busy watching out for what’s just ahead of us that we don’t take time to enjoy where we are.” – Bill Watterson

“Satisfied” feels like a dangerous word.

As competitors, we’re always striving for betterment. Through an everlasting hunger to improve, we wake each day looking to press forward. Although a phenomenal quality, this can be a double-edged sword.

We can fall into the trap of telling ourselves, “I’ll be happy when”. I’ll be happy when I make this PR, get that job, or buy that home. Yet, the finish line always moves. As soon as we do reach that PR, we’re immediately turning to thinking about the next.

The call to action is to appreciate where we are today. To reflect not just on the “to improves”, but to reflect on the positives. The accomplishments. To be proud of where we’ve come from, and where we’re about to go.

Conditioning WOD – 25 minutes

4 Rounds For Time:
21 Ring Dips
21 Kettlebell Swings 70/55
200m KB Goblet Carry 70/55

*Score = Time it takes to complete the workout

WORKOUT BRIEF [0:00-5:00]
This is a 18:00-25:00 workout.
One round should take ~4-5minutes
Press, Pull, Carry allows for constant movement, but each will impact the other via a shoulder burn.

Ring Dip
21 Ring Dips should take between :30-1:00. Athletes should be able to do 1-3 sets to clear all 15 reps. If athletes cannot do 5 ring dips when tired, consider reducing the repetitions and/or modifying the movement.

Kettlebell Swing
21 repetitions should be cleared in ~1:00-1:15 and in 1-3 sets. This will become quite grippy.

KB Goblet Carry
200m should take about 2:00. Athletes should be able to get at least 100m without having to rest. The standard is to have the KB in the front rack position.

Equipment Limitations
Stagger athletes to start on different stations.
Half the group start on the rings, the other half can start on the 200m KB Goblet Carry.

GENERAL WARM-UP (5:00-12:00)
Get Hot
Run 200m
10 Shoulder Taps
10 Active Spiderman
10 Body Weight Good Mornings
Run 200m
10 Hollow Rocks
10 Supermans
10 Squat Therapy Reps

The hip hinging pattern is seen in many areas of the CrossFit program. It requires that the hip travels back and down as the shoulders come forward. How far the hips go back and shoulders go forward can change depending on the movement, but more often that not, we find less is more.

Ring Dip (8:00)
:20 Ring Support Hold (at the top)
:20 Ring Support Hold (at the bottom)
3 x :5 Negative Ring Dips
3 x :3 Negative w/ Pause at the bottom (feet off the ground if possible. Feet can make contact with the ground if needed).
3 x 3 Strict Ring Dips
*Athletes can use bands if needed

** KBS (5:00)**
5 KB Deadlift
5 KB Romanian Deadlift
5 KB Russian Swings (Assess timing – straighten the legs the pull with the arms)
5 KB American Swings (Assess timing on the way down – hands to hips then hips bend)

KB Goblet Carry (3:00)
Teach how to get the KB into the Goblet Rack
100m KB Goblet Carry

1 Round – w/ workout weight
5 Ring Dips
7 KB Swings
25m KB Goblet Carry

WORKOUT [33:00-53:00]
Aim to work through the Ring Dips in 1-3 sets. Break early and often vs. going to fatigue.
Use the hips as much as possible by driving the heels into the ground and locking the knee straight. Be ready for the KB pulling you forward and avoid this by timing the hands making contact with the legs before the hips track back.
For the KB Goblet Carry, stay upright with elbows underneath and brace through the midline. When this position fatigues take a quick break and go again.

COOL-DOWN [53:00-60:00]
2:00 Recovery
200m Walk, Stretch & Socialize 🙂
Coach can select stretches or ask athletes for their favorite stretches

**[General Order – 1) Intensity (Can scale intensity via lighter loads, less reps/distance, or less overall time) 2) Movements via modifications, substitutions or replacement (injury)]


  • Decrease Reps
  • Toe Supported Ring Dip
  • Jumping Ring Dips
  • Dips off a Box


  • Decrease Load
  • Decrease Reps
  • Single Arm KB/DB Swings


  • Decrease Load
  • Double DB/KB Front Rack Carry
  • Double DB/KB Farmers Carry

Extra Work

[Designed for members wanting a little more – to be completed outside of the 60-minute class]
3 Sets for Quality
8 Turkish Get-ups
:30 Handstand Hold