W.O.D. Friday 2/15/19


W.O.D. Friday 2/15/19


Every three weeks we open the gym on Saturday at 9 AM for Bring a friend(s) free, right before our “Learn to CrossFit” class starts the following Monday, so anyone that enjoyed themselves on Saturday can feel free jump on in immediately!

These Saturdays are an opportunity for anyone to come on in with no CrossFit experience. To keep it fun and simple, the workouts on these days tend to be fairly basic but challenging for all!

Come start your Saturday with us!

#BringAFriend #HaveSomeFun #JumpIn #NoRegrets


  • Three separate couplets, with decreasing rep scheme and increasing difficulty on the squatting movement
  • Go right from one couplet to the next with no rest between


  • Women will row 15-10-5 calories


  • Choose one weight based on the thruster
  • Should be something you can complete 25+ unbroken when fresh


  • Choose a variation you could get the 15 unbroken when fresh
  • Better to adjust the variation and not the rep scheme to keep the numbers simple


  • Burpees are lateral over the bar


  • Stagger by 5-6 minutes if short on rowers OR start RX athletes with the top WOD and then divide the rest of the group to start on the others WODs and work through, to accommodate the rower availability

Last Wednesday we had some 5 minute intervals with decreasing weight power cleans. As athletes fatigued, the drop in weight allowed them to hold a relatively similar score to the previous round and maintain intensity. The structure of this workout allows for something similar. While the weight stays the exact same, the rep scheme and complexity of the squatting movement will decrease. This better allows athlete to preserve their speed and break-up strategy as they get tired.

Conditioning WOD – 30 minute cap

For total time, complete…
21 – 15 – 9 reps of…
Row Calories (Women: 15-10-5)
Front Squats (95/65)

15 – 12 – 9 reps of…
Toes to Bar
Hang Squat Cleans (95/65)

12 – 9 – 6 reps of…
Burpees over Bar
Thrusters (95/65)

Don’t Squat The Row
With a great deal of squatting already in today’s workout, we can try to avoid “squatting the row”. When athletes are in the catch position, there should be some space between the seat and the feet so that the shoulders are forward of the hips. This allows them to get the posterior involved along with the quads. When the seat bumps up against the feet or athletes shoulders are behind the hips in the catch, we tend to use more quads and neglect the glutes and hamstrings. Keeping the seat away from the feet can better enable athletes to hold on to their squats that follow.

Don’t Squat the Burpee
Same idea here as on the row. A common fault of the burpee is squatting first before sending the feet back. Rather than adding another step to the movement and further taking the legs, athletes can simply shoot the feet back and shoot the feet in. Whether jumping back or jumping up, athletes can always aim to keep the hips above the knees.

Fast vs. Slow Cycle
There are a couple different gears we can use on the toes to bar, each one having their own set of pros and cons. The first is a fast cycle time. With this speed, athletes can get the reps done quickly, but it may fatigue their midline sooner. With a slower cycle time, athletes are able to open up their kip a little bit more. While this leads to a slower cycle time, these big and tight hollow and arch positions can help athletes get a little more power into each rep, which will take some strain off the core. Different options will be appropriate in different scenarios.

The squatting movement gets progressively more challenging as the workout goes along. We move from the shortest range of motion and simplest movement to the largest range of motion and more complex movement. From the very beginning of the workout, starting with the front squats, let’s set the tone with our balance. If our balance is on point here, we’re more likely to carry that over into the more challenging movements. By balance we mean keeping the heels on the ground and driving the knees out. Everything below the hips serves as our foundation. The goal is to have a strong, solid foundation. There are a ton of things to think about with these movements, but having this singular focus can make a big difference with all three. We’ll feel out some pauses in the bottom of each movement to work on this balance and foundation.


  • There 108 squats total in this workout
  • Think about the total volume when considering overall break-up strategy
  • Use the movements that aren’t the squats as a way to manage the volume.


  • Break the first two sets of each movement into two sets if necessary
  • Create small goals within each set
  • If you get to that goal and feel good, keep going to the next small goal


  • Smooth burpees and calories on the rower
  • The more comfortable you are with the squats, the faster you can move here
  • Think 2-3 sets from the beginning on toes to bar