Weekly WOD insights 10/17/22

Starting off the week with some meat and potatoes strength. We are gonna work on our push pull patterns and then finish it off with a quick little burner. Instead of having the strength be an emom, or just traditional sets, it is going to be like a met con with a focus on movement quality. This means that you will still be moving with intent, but at no point should you feel extremely fatigued or feel like you can’t sustain your pace. For the load selection on the strict press, choose something you feel will get challenging on the last 2-3 reps of every set. If you feel like you are close to failing on the first set, I would suggest taking the weight down a bit. You’ll notice there are different prescribed calories fo the machines. I did this because realistically the rower is much faster than the assault bike. Thats not to say it is a bad thing, I just want to make sure the intention stays consistent, regardless of machine selection.


@ 0:00

A.)  12 Minute clock

4 rounds (for quality) 


8 Barbell strict press (choose load)
6-10 Strict pull ups
30-45s of static core


Static core options
-Forearm plank
-Tuck hollow hold
-Hollow hold
-Weighted hollow hold


-3 minutes of transition time-


@ 15:00
B.) 4 rounds
10 Front squats 75/65 (95/65) (115/75 or OHS 95/65)
 Row cal 15/12 (20/15) (25/18) or Bike cals  9/7 (12/9) (15/11)


Bear with me! I promise this format is not that confusing. Just think of this as you doing four small amraps, that have a continuing score! This format is very common in the very popular HWPO program, which is put together by one of the greatest CrosFitters of all time, Mat Fraser. I like this time format because it really challenges your ability pace from the start. It is easy to fall into the trap of going fast when you are fresh and the time domain is shorter. This is where you really have to remind to think about if this will be sustainable on the 6 and 7 minute portion.


4-5-6-7 Minute amrap
Buy in with 403m run (adv 603m) or machine equivalent


-In time remaining-


4 Power cleans 95/65 (115/75)(135/95) (165/105) (185/115)
8 Box Jumps (Bison 4 Box Jumps at 30 Inches)
16 Air squats (Bison 4 Front Squats)


*Rest 1 Minute between each amrap, pick up where you left off each time*




With todays finisher being on the short and simple side, we will have a little bit of extra time to work on the olympic lifts. It is always a challenge to fit everything you need to into a one hour class, and this challenge is at its peak on our olympic lifting days. I am hoping spending a little bit of extra time on the lifts in the warm up will allow you all to get more out of the olympic lifting session. You’ll get to do a bit of gambling today on the finisher. You’ll have to complete the run before time expires BUT that does not mean you should be arriving with lots of time on the clock. My advice would be to look at the clock when you get done with your first cardio piece. Give yourself a few seconds more than that original time to account for transition time. Based off how you paced the first cardio bit, you can also decide to go more aggressive on the finishing piece. If you came out at a lackadaisical pace, then you know you could push a little more on the finishing bit. Don’t be afraid to take a risk! Make your goal to be to make it with 10 seconds or less on the clock.


A.) Every 90 seconds for 15 minutes 
2 Power cleans or snatches


Ad: 1 rep



B.) 5 Minute clock 
200m run or machine equivalent
Max rep Burpees
200m run or machine equivalent


*Must complete last cardio piece before time expires, cannot return to burpees once they’re back from cardio*


If you check back from a few weeks ago (on a super cool day might I add), you’ll notice we did the same squats and gymnastics work that day. If you remembered what you did that day for squats then aim to build from that previous loading. I would also encourage you to stick with the same gymnastics work you had done the previous time. A lot of the time improvement comes from performing the same drills and skills over and over again until you reach proficiency at that specific thing. The finisher will tet your skills under a bit of fatigue. Hitting double unders when you’re under a bit f fatigue is always a game changer, but a necessary skill to practice if you want to consistently do CrossFit. If you take a look at the beefy version you will see a serious test of double under ability. Try it if you dare!


A.) Every 5 minutes for 20 minutes (Compare to 10/03/22)
– 5 Back Squats, Front Squats (adv 3’s)
– Muscle Up Gymnastics Skill or Drill Progression


*Pushing Gymnastic Progressions options (assisted or unassisted)
1.) 5-10 Pushups
4.) 3-5 Butt Banded Muscle Up Transition https://www.youtube.com/shorts/whXoACKU82E
5.) 3-5 Muscle Ups
6) 3-5 False grip pull up


Halloween is around the corner!


B.) 10 Minute time cap
4 rounds 
15 Russian Kb swings 53/35 (70/44)
10 Double unders or 30 singles (adv 20)


-Cash out-
Row cal 18/12 (25/15) or Assault Bike 10/7 (14/10)


Beef version 
“Death by rope”
Every minute on the minute (until you can’t make the minute, or you hit 10 mins)
10 Russian KB swings 70/53
30 Double unders


I can’t take credit for this creation. JB was the original creator of this workout, and he had one of his clients test it out, hence the name. Needless to say, if the workout is great I will be taking all the credit, if it ends up being a flop though, blame JB 😂. I do think this mixture is a great mixture of barbell and gymnastics skill, with an appropriate dosage of cardio to allow you to recover from those movements. You will notice that the barbell movement as well as the cardio will be increasing as you get further into the workout. Be sure to break up the barbell and gymnastic work into manageable sets from the get go so you don’t have to take any undesirably long breaks during the workout. We typically program in the reverse order, but every now and then we like to shake things up!


“The Margarita Mo and JBeezy mixer”


403m run
12 Cleans 95/65 (115/75) (135/95) (155/105)
14 Hanging Knee raises (8 toes to bar) (Beef 14 toes to bar)
10 Burpees (Adv BFB) (Beef 15 BFB)
603m run
15 Cleans
14 Hanging knee raises (8 toes to bar) (Beef 14 toes to bar)
10 Burpees
800m Run
18 Cleans
14 Hanging knee raises
10 Burpees


The creator himself!

Margarita Mo!



Unlike my usual style this weeks has been a bit heavy on the barbell side of things so today is all about not using a barbell. I do think relying on the barbell too much is bad for general fitness. Barbells are fantastic but they honestly do not provide as much functionality as people would like to think. One of the biggest reasons people like to use them is because they are symmetrically loaded and are relatively smooth when moving through space. While this does provide ample opportunity to move massive amounts of weight (something I used to be hellbent on), they don’t replicate things in life very well. You would be much better off training with a sandbag or a pair of dumbbells. I am not here to say stop using a barbell! I still use them and have clients use them all the time! I am just here to say if your goal is functionality, be open to alternative loading methods! That is my longwinded way of telling you all that you will be lifting a d-ball or sandbag today 😂.


“Machines, boxes, and bags”
2 Cycles
3 Minute clock 
Row cal 15/12 (18/14) (21/16) or Bike cals  8/6 (10/8) (14/10)
In time remaining: Max Box Jump overs


-1 min rest-


3 Minute clock 
Row cal 15/12 (18/14) (21/16) or Bike cals  8/6 (10/8) (14/10)
In time remaining max Push ups (ring push ups) (HSPU or ring dips)


-1 min rest-


3 Minute clock 
Row cal 15/12 (18/14) (21/16) or Bike cals  8/6 (10/8) (14/10)
In time remaining Max D ball or Sandbag over shoulder


*Score total for each cycle*


Believe it or not, that was me. A long time ago, in a galaxy not far far away.



Nothing sexy today. Just a good ol fashioned emom. While it is fun to make extravagant formats and little challenges within programmed workouts (see Tuesday or Wednesday for reference), sometimes keeping it simple is the way to go. Despite me discouraging you all away from the barbell yesterday, I am here to tell you to practice your barbell lifts today! They are a big part of CrossFit and do require lots of practice to get the technique down, so here ya go! As always feel free to treat yourself to a nice brunch after the workout, you earned it. And I can guarantee you coach Bri will be partaking in this Sunday tradition.


20 Minute alternating Emom
1- Power cleans 95/65 (115/75) (135/95)
2- Calories on any machine
3- Front Squats 95/65 (115/75) (135/95)
4- Pull ups (C2B) (Muscle ups) or 1 rope climb (adv 2)


Dont forget y’all…..its gonna get spooky soon!