W.O.D. Monday 3/6/21


W.O.D. Monday 3/6/21

For athletes, judges, and spectators –
To educate and answer all questions about the CrossFit Open and how it works for these next 3 Fridays and for our “Friday Night Lights” event!

  1. We currently have 30 signed up! This is an annual worldwide 3 week competition that is not intended to isolate the best of the best, but rather made for everyone, no matter where you are in your fitness journey, bringing any community closer together through motivation and encouragement, and a sense of doing what you may have never done before!
    To join, it is $20 at this link – https://games.crossfit.com/open. You would need to register ASAP (by Friday if possible) but the last day is officially Monday the 15th to enter your scores. (we have 30 athletes registered as of now)
  2. There is a workout released by Crossfit HQ every Thursday nights for 3 weeks that is unknown. There are scaled variations of each workout so anyone can participate. These workouts will be programmed for our daily WOD every Friday so everyone can be a part of it regardless if signed up or not. If you are registered to participate, you would need a “judge” though, which can be any CFR member. (explanation below)
  3. We will hold a “Friday Night Lights” event every Friday night for 3 weeks starting at 6:30PM, offering childcare from 630-830 only, giving everyone a chance to do the workout together that would want to, or even come and spectate, outside of the daily WOD. The 6:30PM and 7:30 daily WOD folks of course can just jump in also since they are doing the same workout! (they would not need judges unlike those who are registered, and would need to warm up on their own)
    Those with kiddos and coaches judging will need to do the workout in the first couple of heats. Everyone do your best to be there no later than 6:30PM sharp for movement standards, general heat assignments, and set up please. If you can’t make it by that time you are fine, but may have some questions when you do arrive. We most likely will release the first heat around 645-7, allowing warm up time before.
  4. This event is informal and fun but will allow anyone, even if not registered, to do the workouts together. We may also be handing out a small “Spirit Award” prize at the end of each Friday night!
  5. There will be judges involved for those registered. We have some coaches set up to judge but members can judge as well, counting reps, to qualify a registered athlete to then submit their score online, and from there I (Macy) will validate them to go onto the official “leaderboard”! (judging scoresheets will be up front next to check-in!)
  6. We will run athletes in heats based on logistics and judges available for registered athletes. We will also have mostly coaches available to judge as well. If you would like to come and help, feel free to show up at 6:15PM, and help delegate and set up.
  7. We will allow plenty of time to warmup before you workout and in-between heats so everyone has the same elements available to them. Warmup area will always be the wall ball rack side of the gym, and the workout will be on the main floor like usual.
  8. If you cannot make the Friday Night Lights event, but are registered and need a judge (another member or coach), here is how we will handle that.

A. You can either show up for a daily WOD Friday class, where you will need to grab a coach or member immediately after class, after they’ve completed the daily WOD, have your printed off score sheet in hand, and do your workout either during the end of regular class time frame or immediately afterwards.
B. If you can’t make Fridays at all or want to redo the workout which you can do as many times as you’d like to try to achieve a better score, you will need to communicate with another member or coach and have them meet you at the gym immediately after a daily class (not during) OR during an open gym time to complete the workout. (Saturdays or Sundays)

  1. Lastly, ask a coach with any further questions as they are already educated on this.

“If you aren’t going all the way, why go at all?” – Joe Namath

The most powerful force in the world is our full commitment. The “man-on-fire” mentality. Unyielding to any circumstance. A lack of commitment is the opposite. It’s one of the most dangerous things we can live with.

If we are going to fall flat on our face in something… then we are going to fall flat on our face. All too often we can’t control that outcome. If the ocean water is cold, whether we go in slow or fast, it’s not going to matter. It’s going to be really cold. So we have two options.

Let’s burn it into our mind, that no matter what, we sprint into the water. That our standard is full commitment, in everything we do. We don’t just flirt with the idea of doing something. We go all in.

When we go to work, we show up to put in a championship performance.
When we have family over for dinner, we show up to put in a championship performance.

When we go to the gym to train ourselves, we show up to put in a championship performance.

Strength – 16 minutes
Front Squat Cycle

*With the volume of the current squat cycle mixed with regular programming, please do not deviate from these or increase these percentages EVER. We have to keep you healthy and not overtrain while still increasing your strength over time.

***COACHES – please allow several minutes on these days for athletes to work up to 80% today before starting. Conditioning workouts will be shorter or simpler to accommodate the time needed here.

6 sets of 3 at 80% of your 1 rep max front squat (all sets at the same weight)

*If you have not tested your 1 rep front squat max, please use this time to do so before we go any deeper into the squat cycle!

Conditioning WOD – 15 minutes

5 Rounds x AMRAP 3:
12 Single Dumbbell Box Step-ups (50/35) (24″/20″)
8 Burpee Box Jumps (24″/20″)
Max Calorie Machine

WORKOUT BRIEF [0:00 – 5:00]

  • We’ll work some intervals today that flow as 3 minutes of work
  • After completing the two stations on the box, athletes will go for max calories on the machine with time remaining in the 3-minute window
  • The score is the sum total of the 5 sets of calories
  • Athletes should have at least 1 minute on the machine, so adjust the reps and weight on the first two movements to allow for that


  • Alternate legs every rep for a total of 6 each side
  • Choose a weight that allows for unbroken sets of 12
  • Stand to full extension on top of the box
  • You can hold the dumbbell wherever you’d like for this movement


  • You can step or jump out of the burpee, but should jump up to the box for RX
  • Stand to full extension on top of the box

GENERAL WARM-UP [5:00-12:00]
45 Seconds Each
Easy Machine
Active Samson Video
Active Spidermans Video

Moderate Machine
Box Step-ups (Low Box) Video
Inchworm to Push-up Video

Faster Machine
Box Step-ups (Workout Height) Video
Lateral Hops Over Dumbbell

MOBILITY [12:00-15:00]
Couch Stretch: 1 Minute Each Side

TEACHING [15:00-20:00]
Cycle Time

  • Let’s talk about our cycle time on all three movements today
  • Check out the Daily Video for visuals and further explanations on both box movements
  • The main point here is that to increase our cycle time, we can make sure to have the first foot on the box be the first foot off
  • This allows for a quick tap at the bottom of the next rep to quickly get back on the box
  • When you’re going through both box movements today, ensure the whole foot is planted on the box
  • The heel shouldn’t be hanging off the edge

Movement Prep

  • 30 Seconds Box Step-ups (No Weight)
  • 30 Seconds Box Step-usp (Light Dumbbell)

Cycle Time

  • There are two speeds we’ll touch on for the burpee box jumps
  • We’ll break these explanations into their 3 parts (burpee, getting on the box, getting off the box)
  • Steady Option: Step-Jump-Step
  • Fast Option: Jump-Jump-Jump
  • Check the Daily Video for the visual of these two options

Movement Prep
To Lower Box:

  • 4 Burpees
  • 4 Box Jumps
  • 2 Burpee Box Jumps (Step-Jump-Step)
  • 2 Burpee Box Jumps (Jump-Jump-Jump)

PRACTICE ROUNDS [20:00-30:00]
1 Round
With Lighter Weight & Lower Box:
6 Single Dumbbell Box Step-ups
4 Burpee Box Jumps
6 Calorie Machine

1 Round
With Workout Weight & Workout Box:
4 Single Dumbbell Box Step-ups
2 Burpee Box Jumps
4 Calorie Machine

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

  • There are two ways we can think about approaching this workout
  • The first way is to put out a ton of power each round on the machine
  • This doesn’t necessarily mean we need a lot of time on the machine each round
  • Instead, we’d move at a steady pace on the first two stations and then go hard on the machine
  • The second option involves having more time on the machine to accumulate calories
  • In this option, we’d cycle through the box movements a little faster to get to the machine quickly
  • Play to your strengths and look to keep your calories on the machine fairly consistent on each round


  • 24 Single Dumbbell Step Back Lunges


  • 16 Burpees

Extra Work (before or after class)

3 Sets of 12: Dumbbell Bench Press
3 Sets of 12: Barbell Bent Over Row
3 Sets of 12: Barbell Good Mornings

Rest 1-2 Minutes Between Sets