W.O.D. Monday 5/6/19


W.O.D. Monday 5/6/19

Reminder that our CFR Summer apparel line is now for sale and signups are at the front desk! Take a look at the binder and signup for what you want! Shirts, Shorts, and pants! Just ask if you need any help. Here is 3 of the 30 or so options up front…

Strength – 15 minutes

Build to Heavy Single Front Squat


  • 15 minutes to build to a heavy single out of the rack
  • Start with lighter weights and more reps early on
  • Take longer rest and completed singles as the weight get heavier


“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 even at home, where we question the choices we’ve made. These thoughts naturally arise when the going gets tough.

Certain times will challenge us. Certain times will leave doubts. Certain times will leave us beat up, worn out, exhausted. But truly… how awful would life be without them?

Uncertainty is pure gold. We know that’s where the magic happens.
Think back to a moment of uncertainty. The 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. If everything was known, expected and pre-determined, life would be so horribly boring. It wouldn’t be a life at all.

We only have one of these.
Let’s make it exciting.
We wouldn’t want it any other way.

Conditioning WOD – 16 minute cap

For Time:
200m med ball run 30/20, 2 Front Squats
200m med ball run, 4 Front Squats
200m med ball run, 6 Front Squats
200m med ball run, 8 Front Squats
200m med ball run, 10 Front Squats

*Coaches – for larger classes, stagger start 2 groups 1 minute a part to avoid cluttering on the running path

*Barbell (from the ground): 205/135
*Med ball or slam ball can be used (pick your weight based on ability level)


  • Front squat focused two part workout
  • This should take no longer than 14-16 minutes


  • Looking to go with a moderately heavy weight on the front squats
  • These are taken from the floor, so athletes should be able to clean it
  • No more than one break on the sets of 8 and 10 within the workout


  • If unable to run, complete:
    • 250m row
    • 600m bike

Lean at the Ankle
We often talk about leaning or falling forward when running. The harder we lean, the faster we can run. This lean takes place at the ankles and not the hips. When we lean at the hips, it’s only our upper body that is falling forward. When we lean at the ankle, our whole body weight falls forward and allows athletes to move faster and more efficiently.

We’ll feel out this lean at the ankle with some “bunny hops” forward. Coaches – have athletes start hopping in place. We’ll then subtly lean forward at the ankle to start moving forward before beginning our run. This can be our sole focus for the runs. Lean at the ankle.

Movement Prep and part of the warmup
15 Seconds Bunny Hops in Place
15 Seconds Leaning Bunny Hops
200 Meter Run

Upright Chest
We can spend some time working on the ankles when stretching. Now that the ankles are better primed to maintain an upright chest, we’ll practice staying upright here with some pausing front squats. The goal here is to keep the chest up and heels down. With a heavier weight in our strength portion and a decently heavy weight during the workout, an upright chest will be a huge help in keeping the barbell balanced.


  • Challenge yourself to go big, ideally unbroken
  • This is the only place in the workout would we’d stop moving
  • Fight hard through the big sets of 8 and 10


  • Runs are more important at the beginning than at the end
  • Choose a pace that allows for large, preferably unbroken sets on the barbell