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WOD & Blog

03.29.2013

By Samy Daghir / March 29, 2013 / 1 Comment

Warm-up Drills
I. Run 800m
II. 2 Rounds of
30ft Duck Walk
30ft Crab Walk
30ft Bear Crawl
30ft Walking Lunges
30ft Broad Jumps
30ft Inchworms
III. Mobility

Impact/Focus: Weighted Static Dips
Select weights for Static Dips from the following options:
Bodyweight x 1/.15/.25/.35/.50
Then… Work through the following performance limitation tests
5 Rounds, scored individually of:
Max Reps x Weighted Static Dips
Max Reps x Double-unders

Notes: Adjust weights between sets as necessary.

Post scores to comments.

“Brundisium”
Accumulate as many reps/lbs as possible in 12:00 of
1 x Rope Climb
5-4-3-2-1 x Front Squat (225/155lbs)

Notes: Every sixth Round begins the Front Squat sets over again at five repetitions.

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03.28.2013

By Samy Daghir / March 28, 2013 / 4 Comments

Warm-up Drills
I. Run 400m
II. 3 Rounds of
5 x Hindu Push-ups (2ct)
7 x KB SDHP’s (24/16kg)
7 x American KB Swings (24/16kg)
7 x Air Squats (wall)
10 x Hollow Rocks (2ct)
III. Mobility

“CrossFit Games Open WOD 13.4”
Complete as many Rounds/Reps as possible in 7:00 of
Clean and Jerk (135/95lbs)
Toes-to-Bar

Notes: With reps climbing by 3’s each round (3-6-9-12…etc.) work as high up the ascension ladder as possible before time expires.

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03.27.2013

By Samy Daghir / March 27, 2013 / 3 Comments

Warm-up Drills
I. Speed Rope x 2:00
II. 2 Rounds of
20 x Walking Lunges
15 x Toes-2-Bar
10 x Burpee Pick-ups (45/25lbs)
III. Mobility

Impact/Focus: Press & Push Press Complex
5 Individual Efforts/Lifts of:
Press x 2 + Push Press x 1

Notes: Work aggressively towards the heaviest set possible.

Post sets/reps/loads to comments.

“Bonnaducci”
Every Other Minute for 14:00 complete the following workload in :60 seconds or less:
7 x Sumo Deadlift High-Pull (75/55lbs)
7 x Clapping Push-ups
7 x C2B Pull-ups
7 x Thrusters (75/55lbs)

Notes: This format may be easier for some to read as 7 Rounds of one minute on x one minute rest. Accomplish the above workload within the first minute and the second one should allow for barely enough recovery. Maximum exertion is encouraged during each timed effort.

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03.26.2013

By Samy Daghir / March 26, 2013 / 4 Comments

Warm-up Drills
I. Run 800m
II. 2 Rounds of:
30 ft Duck Walk
30 ft Crab Walk
30 ft Bear Crawl
30 ft Walking Lunges
30 ft Broad Jumps
30 ft Inchworms
III. Mobility

Impact/Focus: Hang Power Snatch
Against a 15:00 Running Clock work up to a technically sound 3 rep record.

Hang Power Snatch 3-3-3-3-3

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“Them Sum Jasty-Nimstics”
21-18-15-12-9-6 reps for time of
Box Jumps (24/20”)
GHD Sit-ups
Ring Push-ups

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03.21.2013

By Samy Daghir / March 21, 2013 / 5 Comments

Warm-up Drills
I. Run 800m
II. 2 Rounds of
5 x Press
5 x Push Press
5 x Front Squat
10 x Hang Power Snatch
III. Mobility

“CrossFit Games Open WOD 13.3”
Complete as many rounds/reps as possible in 12 minutes of
150 x Wallball (20/14lbs)
90 x Double-unders
30 x Muscle-ups

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03.20.2013

By Samy Daghir / March 20, 2013 / 6 Comments

Warm-up Drills
I. Row 3:00
II. 2 Rounds of
20 ft Duck Walk
20 ft Crab Walk
20 ft Bear Crawl
20 ft Walking Lunges
20 ft Broad Jumps
20 ft Inchworms
III. Mobility

Impact/Focus: Back Squat 5-5-3-3-3-3-3RM
Warm-up with 2 sets of five repetitions each before working up to a new 1-Rep maximum personal record Back Squat.

Back Squat 5-5-3-3-1-1-1RM

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“All Terrain”
Against a 5:00 Running Clock complete as many Rounds/Reps as possible of
45 x Double-unders
5 x Handstand Push-ups
10 x Ring Dips
15 x Push-ups
Then…
Against a 10:00 Running Clock complete as many Rounds/Reps as possible of
5 x Burpee Suitcase Deadlift
30m ‘Heel-Toe’ Farmer’s Walk
20m Bear Crawl

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03.19.2013

By Samy Daghir / March 19, 2013 / 3 Comments

Warm-up Drills
I. 6 Rounds Speed Rope
(:30s work :20s rest)
II. 9 Fundamentals x 5 repetitions each (45/35lbs)
III. Mobility

“Snow Drifts”
5 Rounds for time of
Row 350m
10 x Deadlifts (185/135lbs)
5 x Power Clean (185/135lbs)
10 x Jumping Slam Balls (40/20lbs)

Notes: If possible athletes should use an appropriate load that allows for one bar to represent both Deadlift and Power Clean loads.

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03.18.2013

By Samy Daghir / March 18, 2013 / 4 Comments

Warm-up Drills
I. Row 3:00
II. 9 Fundamentals x 5 Reps Each (45/30lbs)
III. Mobility

Impact/Focus: Barbell Complex
Work up to the the heaviest load possible that can be lifted through the following sequence of barbell movements without dropping/putting the bar down. For each Complex to be successful it the athlete must complete 3 Unbroken sets/Rounds which totals 15 repetitions across the 5 movements below.

1 x Power Clean
1 x Front Squat
1 x Push Press/Jerk
1 x Back Squat
1 x Push Press/Jerk

Post sets/reps/loads to comments.

“Blackjack AMRAP II”
Complete as many rounds/reps as possible in 12:00 of
9 x Wallball (20/14lbs)
15 x Toes-2-Bar/K2E’s
21 x Double-unders

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03.15.2013

By Samy Daghir / March 15, 2013 / 7 Comments

Warm-up Drills
I. 600m Row
II. 7:00 AMRAP
1 x Turkish Get-up (L)
1 x Turkish Get-up (R)
III. Mobility

Impact/Focus: OHS, Power Snatch, Thruster Option
Choose from the following options and complete against a 20:00 Running Clock:
I. Overhead Squat: Find a 5RM
II. Power Snatch: 8 sets of 2 reps @75%
III. Thruster: 1RM

Post sets/reps/loads to comments.

Sublimate”
Complete 25-20-15-20-5 reps for time of
KB Swings (32/24kg)
Ring Dips
Wallball (20/14lbs)

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03.14.2013

By Samy Daghir / March 14, 2013 / 2 Comments

Warm-up Drills
I. Run 800m
II. 2 Rounds of
5 x Press (45/30lbs)
5 x Push Press (45/30lbs)
5 x Front Squat (45/30lbs)
10 x American KB Swing (24/16kg)
III. Mobility

“CrossFit Games Open WOD 13.2”
Complete as many Rounds/Reps as possible in 10:00 of
5 x Shoulder-To-Overhead (115/75lbs)
10 x Deadlift
15 x Box Jumps (24/20”)

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