Weekly WOD insights 8/1/22

Today is an opportunity to practice higher skill barbell and gymnastic movements under a bit of fatigue. The calories for the first two emoms serve to keep you moving, but not to exhaust you. Do your best to stick to the prescribed intensities for those so they can allow you to focus on the barbell or the gymnastics. Part C is slotted at the end to still challenge your skills a bit, but to allow for your to really push the pace with the simpler front squat and burpee. If you are still working on your double unders, don’t spend any longer than 40 seconds on each set of them so you can still keep moving on the last part.

A.) 8 Minute alternating emom 

1- Power clean or snatch 75/55 95/65 (115/75)
2- 70% Calories on any machine


-Rest 1 minute-


B.) 8 minute alternating emom 
1- Max Hanging Knee raises (T2B)
2- 80% Calories any machine


-Rest 1 minute-


C.) 8 Minute amrap 
10 Double unders (20) (40)
8 Front Squats (75/55) (95/65) (Beef OHS @ 115/75)
6 Burpees (Beef Bar facing)



Over the past few weeks I have worked some pause reps into the olympic lifting sessions for you all. The idea behind utilizing the halts is to reinforce leg drive in the lift and good positioning throughout it as well. I am hoping that some of those technical focuses still make its way into todays lifts as you all move back to regular lifts. Todays finisher is all about moving quick! You’ll ideally want to go unbroken on the shoulder to overhead and be able to transition quickly from movement to movement. Find that quick pace and do your best to hang on!


A.) Every 90 seconds for 15 Minutes

2 Cleans or Snatches


B.) 10-9-8-7-6-5-4-3-2-1
Shoulder to overhead 95/65 (115/75) (135/95)
Cals any machine



No pauses on the squats again! Ideally you should be able to build from last week. If you haven’t made it to the past couple of squat sessions, just aim to do something challenging for 3 reps! The finisher is aimed at testing your grip. You’ll be doing fairly high reps on the kettlebell swing with a little bit of a cardio break in between. You might also find that your legs are feeling a little jello-y after all the swings. DO your best to stay unbroken on the kettlebell and try to keep a solid pace on the cardio piece!

A.) Back or Front Squat


B.) For time 
403m Run
30 Russian Kettlebell Swings 53/35 (70/44) (American 70+/53+)
200m Run
25 Russian Kettlebell Swings  53/35 (70/44) (American 70+/53+)
200m Run
20 Russian Kettlebell Swings  53/35 (70/44) (American 70+/53+)


I always like it when people send me workouts that they find fun. I get workout inspiration regularly from our very own Michael “Bro Murph” Murphy, Art “Mr Aerobic” Hoover, Bri “Broken Butt” Gaipa, and Anthony “No days off” West. I rarely copy workouts, and most of the time just like to get fresh ideas since I am really only exposed to our own programming (which I think is still the best out there 😉 ). Todays workout is an adaptation of a CrossFit Invictus workout that Bri and West had shown me. This looks like a fun bit that blends some cardio, bodyweight movements, and barbell cycling. You’ll also get a decent amount of rest built in so you can attack each chunk at a faster pace. If this workout is fun I want all the credit!……If it’s not, blame West or Bri 😅 .


For time


50/40 Cals any machine (Beef: Bike only)
30 Box Jump overs
30 Hang power Cleans 95/65 (115/75) (135/95)


-Rest 90 seconds-


45/35 Cals any machine (Beef: Bike only)


25 Box Jump overs (Beef 30)
25 Hang power Cleans 95/65 (115/75) (135/95)


-Rest 90 seconds- 

40/30 Cals any machine (Beef: Bike only)


20 Box Jump overs (Beef 30)
20 Hang power Cleans 95/65 (115/75) (135/95)




As you all know I am huge fan of single leg work. It challenges stability, and allows you to build strength on each individual side, which can help mitigate strength imbalances. If you’re able to work on each side individually, it can also help increase your overall strength since pretty much everyone has some kind of strength imbalance. Todays finisher is all about getting pull up volume in. Ideally you’ll have between 45 seconds- 1 minute on each round to get your pull ups in. Just because it is max pull ups, does not mean you need to give it a maximal effort right off the bat. Break your pull ups up as needed and be smart with your pacing so you can stay moving consistently.


A.) 8 Minute alternating emom
2- 6-12 Push ups/ Ring push ups/ HSPU/ Ring dips



-Rest 3 Minutes-


B.) 4 rounds 
2:30 Clock each round
200m Run or machine equivalent
10 Down ups (Adv Burpees)
-In time remaining max Pull ups (C2B) (BMU)-
*No rest between rounds*


**Score total pull ups**


Partner workouts are a fun way to get some functional fitness in. To participate in what some would like to call “shared suffering.” In all seriousness, partner workouts can sometimes provide you with a little bit of a competitive push that will push you past your normal level. Todays workouts is aimed at doing that. People of all skill levels can pair up for todays workout and get after it. The traditional way to breakup a partner workout like this is to alternate movements. While that strategy is never a bad one, you might find that you want to split up the barbell movements to keep the pace a bit faster today. You can really get creative with how you break things up, and the work does not have to be shared equally! Don’t be afraid to play to each others strengths.


21 Minute partner amrap
15-12-9  (Solo version: 12-9-6)
Barbell Lunge 75/55 (95/65) (115/75) (135/95)
Calories any machine
Power Cleans 75/55 (95/65) (115/75) (135/95)


*At the end of the 9’s, both partners run 403m, soloers run after the 6’s*



Todays workout is simple….but effective. You’ll be working with some moderately high skill movements. And will have some built in rest to keep you moving at a solid pace. The first amrap will be all about being efficient on the dumbbell. The hang clean and jerk with a dumbbell is an interesting movement. Its much different than a barbell clean and jerk but is still very much focused on using the hips efficiently. The second amrap is all about gymnastics efficiency. While simple/boring on paper, it is a very effective way to condition the hanging knee raise/ toes to bar movement. Most of the time in our workouts we have HKR/T2B broken up with other movements, but today, you will be on those movements much more often so you will have to manage grip and midline fatigue.


2 rounds


5 Minute amrap 
14 single dumbbell hang clean and jerks 40/20 (45/25 (50/35)
8 Box Jumps


-1 minute rest-


5 Minute amrap 

8 Hanging Knee raises (4 Toes to bar) (8 Toes to bar)

70m Run


-1 minute rest-