W.O.D. and Endurance Tuesday 12/22/20


W.O.D. and Endurance Tuesday 12/22/20

“I would rather die of passion than boredom.” -Vincent Van Gogh

There are times in our lives, whether it be during training, at work, or at home, where we question the choices we’ve made. They tend to arrive shortly after we make an important decision. A form of “buyers remorse”, where we wonder if we’re on the right path.

It is a human condition to seek certainty. We simply want to know we’re clearly on the right path.

But… do we really?
Think back to a moment of uncertainty. The first day we first talked to our significant other. The first time we went on a roller coaster ride. The first time we walked into a CrossFit gym.

Uncertainty makes us feel alive. Those moments are etched into our lives, and are some of our fondest memories. If everything was known, expected, and pre-determined… life would be so horribly boring. It wouldn’t be a life at all.

Where others may run from uncertainty, let’s embrace it for what it is, and create the life of memories we’ll look back on.

Olympic lifting – 10 minutes

Every minute on the minute for 10 minutes complete…

2 Power Snatches
1 Overhead Squats

Conditioning WOD – 25 minutes

As many rounds + reps as possible in 5 minutes of…
Buy-In: 150 Double Unders
15 Lateral Barbell Burpees
15 Overhead Squats (95/65)

Rest 5 Minutes

Buy-In: 100 Double Unders
10 Lateral Barbell Burpees
10 Overhead Squats (115/85)

Rest 5 Minutes

Buy-In: 50 Double Unders
5 Lateral Barbell Burpees
5 Overhead Squats (135/95)

WORKOUT BRIEF [0:00 – 5:00]

  • We’ll work through 3 faster paced intervals today
  • Each round begins with a buy-in of double unders that only happen once
  • After the double unders, you’ll complete as many rounds and reps of burpees and overhead squats as you can with the remaining time
  • Your score for each section is the total rounds and reps
  • Your final score for the workout is all 3 rounds + reps scores added together
  • Rest 3 minutes between rounds:
  • Work: 0:00-5:00
  • Rest: 5:00-10:00
  • Work: 10:00-15:00
  • Rest: 15:00-20:00
  • Work: 20:00-25:00


  • Choose rep numbers or variations that allow you to complete the double unders below these time caps:
  • 150 Reps: 2:30
  • 100 Reps: 2:00
  • 50 Reps: 1:00


  • When choosing weights for today, consider the following recommendations:
  • 1st Bar: 27+ Unbroken Reps When Fresh
  • 2nd Bar: 21+ Unbroken Reps When Fresh
  • 3rd Bar: 15+ Unbroken Reps When Fresh


  • You do not have to stand to full extension when jumping over the bar
  • Take off with two feet for “RX”
  • You can jump or step out of the burpee

GENERAL WARM-UP [5:00-12:00]
40 Seconds Each Station
Jumping Jacks
Active Samson Video
PVC Pass Throughs Video

Lateral Hops Over PVC
Active Spidermans Video
PVC Overhead Squats Video

Single Unders
Push-up to Down Dog Video
PVC Pass Throughs (More Narrow) Video

Overhead Squat Biased Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Behind the Neck Presses
5 Snatch Grip Romanian Deadlifts
5 Overhead Squats

MOBILITY [12:00-15:00]
Pec Stretch on Wall: 40 Seconds Each Side

Barbell Ankle Stretch: 1 Minute


  • This ten minutes of teaching will be centered around the overhead squat only, as this is the biggest movement today
  • After working the below points, coaches should spend as much time seeing and correcting as possible during the build up to ensure athletes are moving well with the right weights
  • We’re spending a lot of time on the toes in the double unders
  • We’re spending a lot of time with the heels up and chest down in the burpee
  • That being said, we want to do the opposite in the overhead squat
  • The goal is to maintain an upright chest and balance through the foot
  • We’ll practice finding the “foot tripod” in the bottom of some open handed PVC Squats before getting to the barbell
  • Check out the Daily Video for more on the this teaching point

Movement Prep

  • 5 Pausing Air Squats with Hands Overhead (3 Seconds)
  • 5 Pausing PVC Overhead Squats (3 Seconds)
  • 5 Pausing Open Handed PVC Overhead Squats (3 Seconds)
  • 5 Pausing Barbell Overhead Squats (3 Seconds)
  • Build to Final Round Weight

PRACTICE ROUND [25:00-30:00]
1 Round
With Opening Weight:
10 Double Unders
5 Lateral Barbell Burpees
3 Overhead Squats

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

  • With rest built in, today is a great day to be aggressive on the double unders
  • Even if you get off the rope really fatigued, slow down your burpees that follow and focus on breathing
  • Consider the following options for each set:
  • Set of 150: 100-50, 75-75, 50-50-50, 50-40-30-20-10, 5×30
  • Set of 100: 50-50, 40-30-30, 4×25, 5×20
  • Set of 50: 25-25, 25-15-10 LATERALL BARBELL BURPEES
  • Move at a pace on the burpees that allows you to go big on the overhead squats
  • It’s better to slow these down a touch to ensure big sets on the bar


  • Focus on working through large sets on the overhead squats
  • Unbroken is ideal, but aim for one break max
  • Pick up the bar and just aim to get to halfway
  • If you’re feeling good once you get to half, hold on to the finish


  • Single Unders
  • 150 Doubles: 225
  • 100 Double: 150
  • 50 Doubles: 75
  • Practice Time Caps
  • 150 Reps: 2:30
  • 100 Reps: 2:00
  • 50 Reps: 1:00
  • Reduce Reps
  • Double Taps


  • Regular Burpees
  • Lateral Dumbbell Burpees


  • Single Dumbbell Overhead Squats
  • Single Dumbbell Goblet Squats
  • Single Dumbbell Thrusters

CFR Endurance WOD

*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.

CFR Endurance – 30 min cap

For time complete…

20 – 18 – 16 – 14 – 12 – 10 – 8 – 6 – 4 – 2 reps/cals of…

Snatch 75/55
Overhead Squat 75/55
Lateral Bar Burpees
Calorie Machine
*50 Double Unders after each round (yes, after the round of 2 also!)
*Scale DUs w/ 75 singles, 1 min of work on DUs OR 50 double taps

Extra Work


Find a 3 rep overhead squat from the rack

*Consider this progression to not overtrain (7 sets)

5 – 4 – 3 – 3 – 3 – 3 – 3