W.O.D. and Endurance Tuesday 1/5/20


W.O.D. and Endurance Tuesday 1/5/20

“Sometimes you will never know the value of a moment, until it becomes a memory.” – Dr Suess

Words from a childrens’ book, but words that reach far beyond.

It’s easy to get caught up in “life”.
To be so focused on chasing our next goal. Hunting that next accomplishment.

Dr Suess gives us a grounding thought: to value the present. To appreciate the moments in front of us, despite how tempting it may be to look ahead. In today’s world, we’re moving faster than ever. Planning more than ever. Forecasting more than ever. But in all the plans that we could possibly dream up, regardless of how big and audacious as they may be, do not create memories. Only today can.

Strength/Stamina Squats – 16 minutes

*Aim to use the same weight across all 16 minutes based on your 1 rep front squat. If you don’t know your 1 rep front squat, please find a heavier, slightly uncomfortable weight and aim to stick to it!

On the Minute x 16 (8 Rounds):
Minute 1: 1 Front Squat
Minute 2: 2 Back Squats

Single Barbell Loaded @ 85-87% 1Rep max Front Squat

Conditioning W.O.D. – 12 minutes

As many rounds + reps as possible in 12 minutes of…
20 Wallballs 30/20
20 Power Snatches 95/65
20 Box Jumps 24″/20″
20 Push Presses 95/65
20/14 Calorie Ski or Bike or 30/21 Calorie Row

WORKOUT BRIEF [0:00 – 5:00]

  • The movements resemble those in the benchmark workout “Fight Gone Bad”


  • Choose a light weight for both movements that you could easily cycle for 15+ unbroken reps when fresh


  • Men throw to 10 feet
  • Women throw to 9 feet


  • Stand to full extension on top of the box
  • We recommend stepping down or jumping down instead of rebounding

GENERAL WARM-UP [5:00-12:00]
2 Rounds
30 Seconds Machine
30 Seconds Box Step-ups
30 Seconds Push-up to Down Dog Video
30 Seconds Wall Squats Video
30 Seconds PVC Pass Throughs Video

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

MOBILITY [12:00-15:00]
Child’s Pose on Box: 30 Seconds

Couch Stretch: 1 Minute Each Side

Finish the Drive

  • With 5 movements today, we’re going to keep the theme simple
  • Our main focus will be “Finish the Drive Through the Heels”
  • We want to finish the drive with the legs before we press in the Wallballs and Push Press
  • We want to finish the drive with the legs before we pull in the Snatch and Row (if rowing)
  • We want to finish the drive with the legs before we bring the knees up in the Box Jump
  • This core to extremity movement pattern allows us to be more efficient with each rep
  • Better efficiency leads to better scores and increased fitness
  • Check out the Daily Video for visual of these teaching points

Movement Prep

  • 30 Seconds Machine
  • 10 Push Press
  • 5 Max Height Jumps In Place + 5 Box Jumps
  • 3 Hang Muscle Snatch + 3 Power Snatches
  • 5 Push Press + 5 Wallballs
  • Build to Workout Weights

PRACTICE ROUND [25:00-30:00]
1 Round
With Workout Weights:
3 Wallballs
3 Power Snatches
3 Box Jumps
3 Push Presses
3 Calorie Machine

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

  • This pacer workout is all about finding a sustainable rhythm from the beginning
  • The weighted movements will likely provide the biggest challenge
  • Consider breaking these up into smaller sets with small breaks early
  • Find numbers that keep your breaks to 10 seconds or less
  • Consider the following ways to get to 20 reps:
  • 2 Sets: 10-10
  • 3 Sets: 8-7-5
  • 4 Sets: 5-5-5-5
  • 5 Sets: 4-4-4-4-4


  • 20 Single Dumbbell Goblet Squats


  • 20 Single Dumbbell Snatches


  • 20 Single Dumbbell Step Back Lunges


  • 20 Single Dumbbell Push Press

CFR Enudrance WOD – 30 minutes

*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.

As many rounds + reps as possible in 30 minutes of…
30 Wallballs 14/10
30 Power Snatches 75/55
30 Box Jumps 20″
30 Push Presses 75/55
30/21 Calorie Ski or Bike or 40/30 Calorie Row