W.O.D. Wednesday 11/6/19


W.O.D. Wednesday 11/6/19


  • **For the 5 weeks of the Open: **
  • We’ll complete “Goat Days” on Thursdays
  • The Open Workout will be programmed on Friday
  • On Monday there is the option to re-test the Open Workout or complete an Alternate Workout around the same time domain
  • The Friday Open Workout along with its notes will be published on Thursday evenings
  • Thank you for your patience with the altered publishing schedule during the Open!


“To succeed in life, you need three things: a wishbone, a backbone and a funnybone.” – Reba McEntire

Wishbone – The growth-mindset that sees everything as an opportunity. To wear the lens of a true optimist… not a delusional “the world is amazing” outlook, but instead the singular focus: what can I learn from this?

Backbone – The unbreakable will to give our best, regardless of the circumstances. To put ego and pride aside, and to live with authenticity. Every day.

Funnybone – The attitude of gratitude for this incredible lifestyle we get to live. To see the humors in life, and to cherish the small things that all too often go unnoticed.

Team Conditioning WOD-20 minutes

Teams of 3
5 Rounds
Minute 1: 50 Double Unders
Minute 2: 25 AbMat Sit-ups
Minute 3: Max Calorie Bike
Minute 4: Rest

*Score is Total Bike Calories


  • Athletes will rotate through 3 stations in this team workout
  • At the start of the workout (0:00), athlete 1 will start their double unders
  • At the 1 minute mark, athlete 1 will move to their sit-ups and athlete 2 will start their double unders
  • At the 2 minute mark, the first two athletes will advance forward and athlete 3 will start their double unders
  • Rotate through until all athletes have completed 5 rounds at each station
  • There is only one score today, and that is total accumulated calories on the bike as a team


  • Choose a rep number or variation that can be completed in 45 seconds or less each round
  • Options here include:
    • Reduce Reps
    • 45 Seconds of Practice
    • 75 Single Unders (1.5x)


  • Just like on the jump rope, choose number that you can complete in around 45 seconds each round


  • Do not reset the monitor after each round, as total calories is the score
  • If unable to bike, complete a row or 10-meter shuttle runs


  • If you can, try not to start athletes at different stations at the beginning of the workout
  • Athlete 1 starts on the 0:00, Athlete 2 on the 1:00, and Athlete 3 on the 2:00
  • This ensures that each athlete goes through the workout in the same order
  • It is also ok for teammates to be completing different rep schemes or variations on the first two movements

All in the Wrists

We know that the wrists should do most of the work, but it can sometimes be hard to feel out. We can get a little more feedback with a simple drill. Instead of grabbing the handles, let’s grab the rope just below the handles. From here, we’ll spin the actual handle around. With the handle having some weight to it, it allows athletes to feel if they are using their wrists or their shoulders. We’ll start by spinning with one hand a time before moving to both hands. Just going one at a time can help identify imbalances from side to side.

Movement Subs
Reduce Reps
45 Seconds of Practice
75 Single Unders (1.5x)

Heels Grounded
Whether we choose to butterfly the feet or have the legs straight out front, let’s try to keep the heels pushing into the ground as we sit-up. This helps to engage the lower abs and allows athletes to keep the hips down. Keeping the hips down can help them avoid the “sit-up” burn that happens with a lot of movement and friction.

On the bike, let’s think about keeping the core tight. Core to extremity movement is one of the tenants of CrossFit. If we can keep our core stable, it allows us to transfer power more efficiently into the machine with the arms and legs.


  • There is no reward for getting the work done as quick as possible here
  • Find a pace that allows you to get the work done in 45-50 seconds each round, leaving 10-15 seconds for rest and transition
  • This will allow you to push the intensity even more on the bike


  • We have 5 minutes of work today on the bike
  • With 1 minute of rest following this station, let’s aim to push the pace and stock pile some calories for the team
  • Having a RPM, Wattage, or Calorie goal on each round can help keep you pushing towards a number each time you reach this station

Extra Work
*These workouts will be programmed occasionally (2-3 times a week) and are for those athletes in the gym who want a little bit more outside of class to help them be more competitive in the Open or other competitions. These pieces are typically higher skill and are intended to be completed before or after class.

Skill conditioning
3 Sets, resting 1:00 between:
10 single arm farmers carry 70/55 (cones 30ft apart)
30 shuttle Runs (cones 30 ft apart)
60′ DB Walking Lunge* (50’s/35’s)
3 Rope Climbs (15′)

  • DB Walking Lunge – One DB in the front rack, other overhead. Athlete’s choice on which, and free to change.