W.O.D. Monday 10/12/20


W.O.D. Monday 10/12/20

It’s that time again! November 7th starting at 4pm we will have our 4th Annual CFR Harvest Party at the Mitchell’s! Put it on the calendar. Details coming soon 🙂#LiveMusic#Food#Hayrides #YardGames #PumpkinPainting #HotChocolate#Smores#Bonfires

“Life is like sailing. You can use any wind to go in any direction.” -Robert Brault

Are we sailing North on purpose, or is it because the wind is taking us that way?

Life will throw its curveballs. It’s unseen illnesses, injuries, and schedule conflicts. But it is a choice to allow those to change our cardinal direction. There is always a way to continue in the direction we want.

When the challenge strikes, we don’t adjust the goal. We adjust the sails.

Strength – 9 minutes

On the 1:30 x 6 Sets:
Complete 3 touch n go Power Cleans

POWER CLEAN [25:00-35:00]

  • Start a running clock for this power clean piece
  • We’ll complete 3 power cleans on the 1:30
  • New rounds begin on the 0:00-1:30-3:00-4:30-6:00-7:30
  • These power cleans are designed to be completed as unbroken touch-and-go reps
  • Athletes can stay at a challenging load across or steadily build in weight over the 6 sets
  • Look to see and correct every athlete at least once during this piece

Conditioning WOD -15 minutes

As many rounds + reps as possible in 15 minutes of…
15 Power Cleans (95/65)
30 Double Unders
15 Wallballs (20/14)
30 Double Unders

WORKOUT BRIEF [0:00 – 5:00]

  • This two-part training day will focus on the cycling sets of Power Cleans
  • In part 1, we’ll work on a running clock for 6 sets
  • New sets begin on the (0:00-1:30-3:00-4:30-6:00-7:30)
  • These 3 reps are designed to be performed as unbroken sets
  • You can climb in weight to something heavy for the day or stay at one challenging load across the board
  • Part 2 will work lighter weights
  • Your score for this piece is total Rounds + Reps completed
  • Over the 15 minutes of work, you can expect to complete between 4-6 rounds


  • This should be a very light weight that you can cycle for larger sets within this workout
  • Ideally, these sets of 15 are completed in 1-3 quick sets


  • The double under sets are designed to be very small and manageable
  • Choose a number that can likely be completed unbroken for you throughout


  • This should be a weight that you can complete within 2 sets each round
  • Men throw to 10 feet and Women throw to 9 feet

GENERAL WARM-UP [5:00-12:00]
2 Rounds
30 Seconds Single Unders
30 Seconds Single Leg Glute Bridges (Each Side) Video
30 Seconds Active Samson Video
30 Seconds Air Squats

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]
Front Rack Stretch: 1 Minute

Barbell Ankle Stretch: 1 Minute

When to Jump
On all 3 movements today, we’ll talk about when to jump. On the rope, whether we’re doing doubles or singles, we want to jump right before the rope makes contact with the ground. Doing this is ideal for timing an efficiency. If we jump just before it hits the feet, it allows us to spend more time in the air while the rope is rotating around the body. If we jump too early, we’re more likely to stomp on the rope, make contact with the toes, or pull the feet up to compensate.

Movement Prep
30 Seconds Single Unders
30 Seconds Double Under Practice

When to Jump
In the wallball, we want to maintain momentum out of the bottom of the squat. Carrying the drive from the legs directly into the pop of the hips and the press of the arms makes for a smooth “core to extremity” wave. Pausing our upward movement at any point will put more of the work on the upper body. Look to maintain one fluid motion throughout the wallball.

Movement Prep
5 Front Squats
5 Push Press
5 Thrusters
5 Wallballs

When to Jump
On the power clean, we can think about having two speeds. Slow below the knees, and fast above the knees. Jumping immediately from the ground will likely pull us out of a good position. Instead, let’s be patient below the knees and more explosive above the knees. Speed through the middle is the key. Check out the Daily Video for more on this teaching point.

Movement Prep
5 High Hang Power Cleans
5 Hang Power Cleans
5 Tempo Power Cleans (3 Seconds to Knee, Then Jump!)
5 Power Cleans

PRACTICE ROUND [35:00-40:00]
1 Round
With Workout Weight:
5 Power Cleans
10 Double Unders
5 Wallballs

STRATEGY + WOD [40:00-60:00]

  • In today’s workout, let’s pick one movement to be the pacer
  • Breaking up one of these movements can allow you to go big on the others
  • This creates a tempo and builds in rest, allowing you to methodically move forward over the 15 minutes
  • For Example:
  • You might choose to break the cleans or wallballs into 2-3 sets, allowing you to go unbroken on everything else
  • You might choose to break the double unders once each and go big on the weighted movements
  • Consider the following options for each rep number
  • Set of 15: 15, 8-7, or 5-5-5
  • Set of 30: 30, 15-15, 10-10-10


  • 15 Double Dumbbell Power Cleans
  • 20 Single Dumbbell Power Cleans Video
  • 20 Odd Object Power Cleans Video


  • Reduce Reps
  • Single Unders
  • 30 Seconds of Practice
  • 30 Double Taps Video
  • 45 Line Hops Video


  • 30 Jumping Air Squats Video
  • 15 Single Dumbbell Goblet Squats Video
  • 15 Medicine Ball Squat Cleans Video

Extra Work (Before or after class)

4 Sets:
10 Barbell Bent Over Rows Video- https://youtu.be/pyBHPoC8Nzo
20 Alternating Dumbbell Bench Press Video – https://youtu.be/W8dBejj7CVI

Rest as Needed Between Sets