Team W.O.D. and Endurance Tuesday 3/19/19


Team W.O.D. and Endurance Tuesday 3/19/19

Reminder that we offer Competitors’ Training every Wed/Fri at 7am.
This is coached by me (Macy). If you’re in the CrossFit Open currently, you can skip Competitors’ class this Friday and make sure be at our last Friday night lights to wrap up this week the right way!

At the next level, it’s so much more than doing challenging workouts, but more about mental preparation, using a strategy for approaching a workout properly, and how to be the most efficient on maximizing your abilities with each movement, because every second counts.

Class flow typically look like
– 7-7:25am warmup on own
– 7:30-8:15am Olympic lifting and/or skill work w/ possible conditioning
– 8:20am Conditioning workout
– If time after conditioning – extra accessory or core work, that is not timed or scored

Click HERE or copy the link below to look at some grey qualifications. If any questions just message me (Macy)!


“Knowledge is knowing that a tomato is a fruit. Wisdom is knowing not to put it in a fruit salad.”

Although these two are often lumped into the same category, they are actually miles apart. The difference between knowledge and wisdom: application.

Gaining knowledge, in and of itself, is relatively easy.
But purely gaining knowledge doesn’t change who we are.
We can place a turbocharged engine in the trunk, but it’s not connected to the drivetrain, we won’t drive faster. We might even drive slower, clouding our efforts with “unusable weight”.

Wisdom on the other hand, takes effort. It takes trial, error, pain, blood, sweat, and tears. And it’s a lifelong practice.

Knowing is not half the battle.
It’s not even a quarter.
It’s the first 10%, if that.
What we are after, knowledge in action.

Team Strength – 15 minutes

In teams of 3, Each finds a 3 rep max bench press for the day. Score is TOTAL COMBINED WEIGHT for one team score.


Vertical Forearms

In the bottom of the bench press, a vertical forearm is a sign of good position and proper leverage. You will often see the hands either too far forward towards the head or too wide, putting extra pressure on the soft tissue structures of the shoulder.

  • Make sure you have a spotter to assist with the weight
  • 15 minutes to build to heavy triple
  • 2-3 warmup sets, 4-5 working sets suggested

Team Conditioning WOD – 18 minutes

Teams of 3:
As many rounds + reps as possible in 18 minutes of…
250/200m Row (male/female)
20 Double Unders
15 Dumbbell Thrusters (50’s/35’s)
*Athletes switching After Complete Rounds


  • Teams of 3, but athletes don’t have to be using the same dumbbell weight
  • Switch after full rounds, score is total rounds + reps as a team
  • No tag necessary, just switch off following last rep of thrusters
  • With rest build in, rounds are meant to be completely quickly
  • Expecting rounds to take around 1:30 – 2 minutes



The focus for all three movements today will be on the forearms. On the double unders, we can think about pointing our forearms in the same direction that we would if we were running. This means pointing them straight ahead while keeping them tight to the body. It is common to see the forearms and elbows get away from the body, which makes the rope shorter. By simply bringing the elbows back and hands straight up, we keep the forearms pointing forward and we keep the rope in a better position.

Movement Substitutions

Reduce Reps
60 Single Unders
40 Seconds of Practice


  • Two dumbbells held in the front rack to overhead
  • Choose a challenging weight, but one that you can ideally complete unbroken each round

Arms First

The dumbbells provide a different challenge in the front rack than a barbell does due to their unstable nature. One way to offset some of the additional challenge is to stay in a good position. When the chest or elbows drop during the squat, we only make it harder on ourselves. We have to work twice as hard to hold on to the weight in this scenario.

Coming out of the bottom of the squat, we can think of driving up with the arms first. Pretend like there are hands underneath the elbows that are pushing them towards the ceiling. The higher the elbows, the lighter the weight will feel.

*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 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.


5 Rounds for time of…
25/18 Cal Ski Erg
20 Wall Balls 20/14
20 Double Unders
20 Hand Release Push Ups
25/18 Cal Bike

  • if you are unable to finish within time cap, add one second per rep not completed to time cap (example – 35:08)