Weekly WODs

Week of Monday, August 13, 2018 to Sunday, August 19, 2018

Monday August 13, 2018
CFW Outside Day  5:15am,6:15am,4:30pm,5:30pm
Warm Up
200 M Run
Quad Stretch
Knee to Chest
Toe Touch Kicks
Side Lunge
Samsun + Air Squat
Spiderman Walk
High Knees
Butt Kickers
Skip for Height
Skip for Distance
Specific Mobility
Squat Therapy
Ankle Mobility
Shoulder Warm Up
WOD: For Time
400 M Run
21 Air Squats
21 Push Ups
600 m Run
15 Air Squats
15 Push Ups
800 M run
9 Air Squats
9 Push Ups
Midline Work: 5x 30 Sec Push Up Plank Rest 30 Seconds
ROM: 2 Minute Standing Straddle + 2 Minute Downward Dog


Tuesday OUTSIDE 5:15am,6:15am,4:30pm,5:30pm
Warm Up
Run 400 M
Side Lunge
Samsun Lunge
Knee to Chest
Quad Stretch
Run 200 M
Specific Mobility
Squat therapy
Wrist Stretches
Ankle Stretches
Shoulder Warm Up
Summer Games Athletes and Runners:
5K Run
All other athletes:
1 Mile Run Test
Midline: Tabata Shoulder Taps
ROM: 2 Minute Double Pigeon Each Side + 1 Minute Single Leg Forward Fold Each Side + 15 Sky Reaches Each Side
We encourage every athlete to participate in the running WODs this week.  Even on Tuesday we encourage athletes to do their best with the run and if you have to walk then walk.  Walking a mile is better than not walking a mile!!!

Warm-Up EMOM 8
  1. Bike/row/run
  2. Alternating Side Lunge + Air Squat
  3. Banded Shoulder Symmetry
  4. 45 Seconds of Empty Bar Power Cleans
Coach Stretch
Skills: OH Squat Instruction
15 Minutes to Find a Max OH Squat
Scaled/Beginners: 5-10 Reps for 10 Sets w/PVC Pipe or Bar + 5x5 Single Arm DBELL Strict Press Each Side Between Sets
WOD: Summer Games Athletes and RX+ CrossFit Games Open WOD 14.4
14 Minute AMRAP
60 Calorie Row
50 T2B
40 Wall Ball Shots 20/14
30 Cleans
20 Ring Muscle Ups
Scaled: 14 Minute AMRAP
60 Calorie Row
50 Knee Ups (Above the Waist)
40 Wall Balls
30 Cleans
20 Pull Ups
ROM: 2 Minutes Brettzel Each Side + 1 Minute Puppy Dog Pose Each Side + 2 Minute Sumo Squat
Post Class Optional Work
Strict or Bench Press DELOAD 5@40%, 5@50%, 5@60%
Running: 12x200 M Run Rest 1:1


Warm Up: EMOM 8
  1. Run/Row/Bike
  2. Leg Swings 30 Seconds Each Side
  3. Samsun Lunge + Air Squat
  4. Banded Shoulder Symmetry
Coach ROM/Mobility
Skills: Rowing/Bike Set Up Technique
You pick Row or Bike
-Tabata Row or Bike @Max Effort-
Score is total Calories
Gymnastics Skills: EMOM 12
  1. Accumulate 20-30 Seconds of a L-Sit (Parl, Knee tuck, Bar Options)
  2. 10-14 Dips with a pause at the bottom
  3. 6-10 Strict Pull Ups with slow decent (Banded are okay here)
  4. 4-6 Single Arm Standing DBELL Press (Heavy as possible)
WOD: Advanced and Summer Games Athletes
For Time
100 M Sled Push (Run back to gym) Male: 4-45s 2 each side, Women 2-45s aand 2-25s 1 each side
30 Pistols
30 Alternating DBELL Snatch 50/35
100 M Sled Push
HS Walk Length of Rig
RX and Scaled Athletes
200 M Run or 15/12 Calorie Assault Bike
15 HSPU/Box HSPU/Hand Release Push Ups
30 Pistols/Goblet Squats
30 KBELL Swings 55/35, 45/25 and so on
200 M Run or 15/12 Calorie Assault Bike
Bear Walk Down and Back


OLY Options

  1. Work to Heavy Front Squat
  2. OH Squat 6x6 @70% (You may fail please record total reps, 36 reps possible)
  3. Snatch Pull 5x1 @100%
  4. Snatch 5x1 Over 80%

ROM: Spend 5 Accumulative Minutes in the bottom of your Squat and Spend 3 Minutes Accumulative in the Box Shoulder Stretch


Warm Up: EMOM 10
  1. Run/Row/Bike
  2. Spiderman
  3. 15 Cuban Press
  4. 20 Push Up Shoulder Taps + Push Up Plank for the remainder of the minute
  5. 15 Squat Press out w/Plate
Coach ROM/Mobility
Barbell Warm Up w/Coach
5 Stiff Legged Dead Lifts
5 Front Squats
5 Thrusters
5 OH Squats
5 Behind the Neck Press
5 Good Mornings
Skills: Front Squats and Auxiliary
Set 1: 3@55-60%
Set 2: 2@65-70%
Set 3: 1@75-80%
Set 4: 1@80-85%
Set 5: 1@85-90%
Set 6: 1@90-95%
Set 7-10:  1@95+%
Rest as needed
Auxiliary: This will be complete during rest periods
Summer Games Athletes 5x5 Single Arm DBELL Squats (Work up in weight)
All other Athletes: 3x10 Seal Push ups + Hip Extensions
WOD: Summer Games and RX+ Athletes 10 Minute Cap
30/20-Calorie Assault Bike
20 Burpee Box Jump Overs 30/24
10 Sandbag Cleans over Shoulder
Sandbag Carry Length of Rig
RX and Scaled 10 Minute Cap
30/20-Calorie Assault Bike
20 Burpee Box Jump Overs 24/20, or scale step overs
10 Dead Lift 70-80% of max Dead Lift
KBELL Farmer Walk Length of Rig 70/55, 55/45, 45/35…
ROM: 2 Minutes Brettzel Each Side + 1 Minute Bar Hang + 2 Minutes Banded OH Distraction