crossfit, front squat, kettlebell swings, rounds, Row, training, wod, workouts -

Wednesday 3.11.20

Warm-up Prep (10-15 Minutes)

2 Rounds

1 Minute easy row or bike

1 Minute Mini Banded Hip Opener 

10 Kettlebell Goblet Squats

10 Spiderman Stretches

10 Samson Stretches


Strength - Front Squat

EMOM 2 6x3

80, 84, 88, 92, 96, 100% of 1 Rep Max


WOD (Workout of the Day) 

"Groundhog Day"  

15 Rounds - 2 Min Each

1 Minute to complete 15 Calorie Row

1 Minute to complete 25 Kettlebell Swings

If the designated amount of reps are not completed in a round at the end of 1 minute you still move to the other exercise, the minute is your time allowed to complete the calories or swings.

Incorporated Energy Systems in WOD:  Phosphagen, Oxidative


  • Our goal for this workout is to ultimately do the designated amount of reps for each exercise for each round the entire workout (ie. 15, 25)
  • This will be a long workout that will keep going and going and going.  DO NOT come out of the gates hot, this will screw up your pace for the entire workout.  Keep it consistent at a moderate pace just enough that allows you to complete the 15/25 rep scheme in the time allotted.  This will tax you, but more so will be a mental thing because of the length of the workout.  Keep moving and for most of you, there will be a decent rest on the KB minute.  Stay strong and don't sway away from the goal at hand.  This will test your mental toughness more than anything.
  • Score is your lowest rep round

*Scale accordingly if any exercise cannot be performed RX

Scaled Options - Lowered weight