WOD’s – Week of 9/5/22



Great works are performed, not by strength, but by perseverance

Ground to Overhead means you have the option of doing either a clean & jerk, or a snatch.  Choose a version AND a weight that while warming up you can perform at least 6-8 consecutive reps with.  The cumulative effect of the ground to overhead, lunges and run will definitely take a toll on your 3rd and 4th rounds.  The lunges will be with the same barbell, can be placed in either the front or back rack, and can be performed in placde as front, or as I prefer, back stepping lunges.



“Love of Labor”

Buy In: 50 Double Unders or 150 Single Unders (ADV. 100 Double Unders) (Beef 200 Double Unders)

then 4 Rounds of:
403m Run
10 Ground to Overhead 75/55 (ADV. 15 Ground to Overhead) (Beef 15 Ground to Overhead @ 95/65) (Bison 20 GTO @ 95/65)
15 Barbell Lunges (Bison 20 Lunges)


Cash Out: 15 Bar Facing Burpees (ADV. 20) (Beef 25) (Bison 30)


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Pursue that which is elusive, there is little reward in things that come easy.


Use part A as either an opportunity to build your fundamental strength, or for those that have already developed that strength, an opportunity to practice some of the higher skill movements such as muscle ups and handstand walks.  In part B., only those comfortable getting upside down, while fatigued, should opt for the wall walks or handstand walks.  Otherwise, stick to the sled push, but continue to work on your fundamental strength, outside of conditioning workouts, as often as possible.

A.) Strength or (Skill) Development
8 Minute Alternating EMOM

even minute:  3-5 strict pullups (or muscle up practice)
odd minute:  5-7 pushups or handstand pushups (or handstand walk practice)

B.) 18 minute AMRAP:
8 Pullups (ADV. 6/4 Chest to Bar Pullups) (Beef 8/6 Bar Muscle Ups)
10/8 Calories Any Machine
10 Box Jump Overs

**Rx’d complete (3) 70m Sled Pushes at any point during 18 minutes —- ADV. complete 9 Wall Walks -or- accumulate 30ft. Handstand Walk at any point during 18 minutes —– BEEF complete 90ft. Handstand Walk (in no less than 30ft. increments) at any point during 18 minutes




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If you’re hesitant to try barbell snatches, or you’ve tried them and want to improve on them, choose overhead squats for part A.  If you simply want to maximize your strength gains and lift as much as possible today, choose the front squat…. if you still aren’t sure, ask your coach (if you ask me I’ll probably just tell you to do overhead squats 😉

For part B., choose a weight for the squat that is challenging, but you can perform all 8 reps unbroken.  Choose a jump rope variation that takes 60 seconds or less.  The 30 seconds of rest is not to help you recover, but simply so that you have a true 2:30 for each round so that you can if you do a decent job maintaining, or if your calorie numbers drop off significantly.

A.) 15 minutes to work up to a heavy 5 Rep Front Squat -or- 5 Rep Overhead Squat

B.) 5 Rounds
2:30 ea. round – for MAX CALORIES
8 Front -or- Overhead Squats 75/55 (ADV. 95/65) (Beef 115/75) (Bison 135/95)
20 Double Unders (ADV. 30) (Beef 40)
Max Calories Any Machine

:30 seconds REST between Rounds

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Want to get strong?  You came to the right day.  Grip Tip:  Maintain a double overhand grip on your deadlifts for as long as you can (at the very least, maintain it until you surpass your heaviest clean by 10%)  Doing so will improve your grip for everything from not making a fool out of yourself on the rope swing at the lake next summer, to floating effortlessly over the bar on bar muscle ups.

A.) Alternating every 90 seconds for 21 minutes (7 Sets of ea.)

-5 Deadlifts (approx 70% 1 RM)

– 7 Bench Press

B.) 5 minute clock:
403m Run
Max Calories Any Machine in remaining time

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Anyone that has never made a mistake has never tried anything new


After practicing proper technique during part A with a full squat, KEEP that same technique during the power variation in part B.  While the weight will be lighter and you’ll certainly be in a fatigued state, take an extra second or two to ensure your technique stays legit.  Doing so pay huge dividends for your fitness in the long run!  Still not sold on technique over intensity?  Watch the top athletes at the CrossFit Games… even when they are completely fatigued, their olympic lifts still look perfect!  For part B. select a variation and a weight that during the warmup allows for at least 6-8 unbroken reps.




A.) Every minute for 15 minutes:
2 Squat Cleans -or- 2 Squat Snatch

B.) 9 minute AMRAP

6 Calories
6 Power Clean or Power Snatch (75/55) (ADV. 95/65) (Beef 135/95)

6 Calories
9 Power Clean or Power Snatch

6 Calories
12 Power Clean or Power Snatch

(ADV. & Beef will complete an additional set of 6 Calories and 15 Power Clean or Power Snatch before starting over a new round)

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The only movement I hate more than thrusters are dumbbell thrusters.  So what better way to do a tough movement than with a buddy!  The alternating movement format allows you to be ready to go on each movement while your partner finishes up the one before, this should keep the pace, and intensity nice and high.  The 800 meter run is to give your arm muscles a bit of a break from the thrusters and pullups.

24-minute Partner AMRAP (alternate movements, one person working at a time)

10 Dumbbell Thrusters 35/25 (ADV. 45/35) (BEEF 50+/40+)
8/6 Calories Any Machine
8 Pullups (ADV. 8 Chest to Bar Pullups)

@ minute 10:00 both partners take off for an 800m Run – resume AMRAP where you left off

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Risk nothing and you risk everything


From high skill and low intensity in part A., to low skill and high intensity in part B. this workout has it all.  If you find yourself resting on the hanging knee raise or toe to bar more than you are working drop down and switch it over to a tuck up or V-Up.

A.) 12 minutes to work up to a heavy 2 Rep Split Jerk -or- Push Jerk (from the rack)

B.) 15 minute Alternating EMOM
– Max Rep D-Ball or Sandbag Over the Shoulder
– Max Rep Hanging Knee Raise or Toes to Bar
– (1) 70m Sled Push