W.O.D. and Endurance Thursday 1/14/21


W.O.D. and Endurance Thursday 1/14/21

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

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

Gaining knowledge, in and of itself, is relatively simple. But purely gaining knowledge doesn’t change who we are. We can place a turbocharged engine under the hood, 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.

Conditioning WOD – 30 min cap

5 Rounds For Time:
21/15 Calorie Row OR 15/12 Bike or Ski
15 Box Overs (24″/20″)
7 Squat Cleans (185/135)

WORKOUT BRIEF [0:00 – 5:00]

  • This 5-round triplet is designed to be a grind
  • The workout centers around how to approach the challenging barbell movement – the squat clean
  • We expect this piece to take around 20-30 minutes to complete


  • Choose a moderate weight that you’ll complete as steady singles
  • This station ideally takes less than 1:20 to complete


  • You do not have to stand to full extension on top of the box
  • We recommend jumping down or stepping down over rebounding

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

30 Seconds Each
Box Step-ups
Slow Air Squats
Lateral Box Step-ups (30 Seconds Each)
Slow Air Squats
Box Jump (Step Down)
Slow Air Squats

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]
Barbell Ankle Stretch: 45 Seconds

Pigeon Pose on Box: 45 Seconds Each Side

TEACHING [15:00-25:00]
Control, Don’t Crash

  • Our theme across all 3 movements is “control, don’t crash”

Movement Prep

  • 40 Seconds Machine

Control, Don’t Crash

  • On the box overs, look to stick the landing
  • Instead of letting momentum carry you down into a squat, land rock solid with the heels down
  • Crashing down into a squat will tax the legs for the cleans and promote bad habits that could transfer over to the barbell

Movement Prep

  • 5 Low Box Jumps
  • 5 Workout Height Box Overs

Control, Don’t Crash

  • Just like the box overs, let’s catch the bar rock solid
  • The goal here is to rack the bar on the shoulders as quickly as possible so it doesn’t crash on us
  • To practice this, we’ll complete a power clean + front squat
  • In this movement, we won’t stand up after the power clean
  • We’ll pause briefly in the catch before descending into a front squat
  • This also promotes good footwork
  • Check out the Daily Video for a visual

Movement Prep

  • 3 Hang Power Cleans
  • 3 Pausing Front Squats (3 Seconds in Bottom)
  • 3 Power Clean + Front Squats
  • 3 Squat Cleans
  • Build to Workout Weight

PRACTICE ROUND [25:00-30:00]
1 Round
With Workout Weight:
6 Calorie Machine
4 Box Overs
2 Squat Cleans

STRATEGY + WOD [30:00-60:00]

  • This workout is all about staying moving however you can
  • It can be helpful to pick one of the first two stations as your “active rest”
  • This can allow you to reload your legs and lungs for the squat cleans
  • Taking the machine easier is an incentive to push for faster squat cleans, as the machine that follows will be the recovery
  • Taking the box overs easier may give you more energy leading into the squat cleans
  • Regardless of where you push and where you pace, just keep moving forward



  • 45 Lateral Hops Over Barbell
  • 45 Double Unders
  • 70 Single Unders
  • 20 Jumping Lunges


  • 7 Double Dumbbell Squat Cleans
  • 14 Single Dumbbell Squat Cleans

CFR Endurance WOD – 35 min cap

*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.

7 rounds for time of…

21/15 Calorie Row OR 15/12 Cal Bike or Ski
15 Box Overs 20″ OR Step Over with Dumbbells in hands 35s/25s (your choice)
10 Squat Cleans 95/65

Extra Work

Gymnastics Conditioning
Alternating On the Minute x 10 (5 Rounds):
Minute 1: 50′ Handstand Walk
Minute 2: 50′ Front Rack Walking Lunge

Build to Heavy 50′ Lunge

*The black mats are 4×6 ft. Use these to help measure out an accurate distance.
*If the gym is full and not much space, consider 5 wall walks and 16 Stationary Lunges R/L=1 on the minutes