Workout of the day (WOD) posts below detail out the daily workouts. Feel free to post your individual times or any general comments or questions you may have from a particular workout.

WOD Mar 7





10 Walking Lunges

10 Air Squats

200 meter run

10 Alternating Jumping Lunges

10 Air Squats

10 seconds of Butt Kicks


Strength Warm-up

10 Front Squats (just the bar)

Front Squats (50% 1 RM)

Front Squats (60% 1 RM)

Front Squats (70% 1 RM)

Front Squat (80% 1 RM)

If you do not know your 1 rep max (1 RM), then guess at what you will get today.  If you don’t know, then just keep incrementally adding weight as your squat feels good.

Skills / Strength


3 Attempts (3:00 Rest)

1 Front Squat (1 RM)

*If you do not have a squat rack, you will need to Power Clean the weight to your shoulders 

After warming up, take 3 attempts at your max front squat (1 Rep Max = 1 RM).  Be sure and rest at least 3 minutes between attempts.  Post your best front squat to comments.

Coach’s Tip: You do not need to breathe during a max attempt.  Use holding your breath as a way to lock down your spine and keep your midsection tight and in a good position.  This will also allow you to jam the bar as far back into your neck (above your collar bone) as possible getting it more centered over your body.  Getting comfortable in this uncomfortable position will make your like a lot easier when dealing with movements that use the front rack.

Front Squat

Front Squat

WOD – *CrossFit Benchmark



21-15-9 (10:00 Cap)

Thrusters (Men: 95lb / Women: 65lb / Beginner: 35lb)

Fitness Level Substitution: Push Presses

Butterfly Pull-ups

 Fitness Level Substitution: Kipping Pull-ups OR Banded Pull-ups OR Ring Rows

“Fran” is a CrossFit benchmark WOD.  If you run into any hardcore CrossFitter, they will inevitably (sometimes annoyingly) ask you what your Fran time is.  Perform 21 thrusters and then 21 pull-ups finishing all thrusters before moving on to pull-ups.  Then, perform 15 thrusters and 15 pull-ups, then 9 thrusters and 9 pull-ups.  This is a shorter WOD, so be prepared to come out of the gate fast.  The best athletes in the world do this workout in under 2 minutes.  You should put a time cap on the work-out of 10 minutes.  You should also scale the WOD to try and finish in under 7 minutes.  Post your time to comments.



Butterfly Kipping Pull-up

Butterfly Kipping Pull-up



3 Rounds (1:00 Rest)

Strict Presses (Just the bar)

*If you do not have a squat rack, you will need to Power Clean the weight to your shoulders.

After Fran, you may not be able to hold your hands over your head, so we are only doing 4 reps in each set for the cool-down.  Retrain your body with a perfect bar path on your strict presses.  Your body wants to adapt, so show it how.

Strict Press

Strict Press

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