(603) 782-8230 | [email protected]

WOD & Blog

05.31.2013

By Samy Daghir / May 31, 2013 / 4 Comments

Warm-up Drills
I. Row 750m (Power Curve Refinement Effort)
II. 10-8-6 reps of
Hollow Rocks (2ct)
Medicine Ball Cleans (20/14lbs)
Hindu Push-ups (2ct)
III. Mobility

Impact/Focus: Pull-up/Rope Climb/Muscle-up Tests
Against a 12:00 Running Clock Choose 1-3 Deadhang Pull-up/Muscle-up Month tests to attempt a personal record.

Weighted Deadhang Pull-up 1RM
L-sit Pull-ups Max Reps
Deadhang Pull-ups Max Reps
Deadhang to Freestyle Pull-ups Max Reps
Freestyle Pull-ups Max Reps
Max Rope Climb Ascents x 5:00 (Freestyle)
Max Rope Climb Ascents ‘Unbroken’ (CFGS)
Weighted Muscle-up 1RM
Deadhang Muscle-ups Max Reps (false grip)
Freestyle Muscle-ups Max Reps

Post scores to comments.

“Warm Shadows”
5 Rounds of (3:00 AMRAP x 1:00 Rest)
12 x Wallball (20/14lbs)
6 x KB Snatch H2H (24/16kg)
Then…
8 x Reverse Wallball (20/14lbs)
10 x American KB Swings (32/24kg)

Post scores to comments.

Skill Development
Choose one of the following for 4-7 Quality Rounds
I. 3 x L-sit Pull-ups
II. 3 x Strict Toes-2-Bar + 1 x Deadhang Chin-up
III. 3 x Knees-2-Elbows (Strict) + 1 x Deadhang Chin-up
IV. 5 x Laying Leg Raises + 1 x Pull-up Deadhang Mod (Manual Resisted Negatives if Applicable)

Read More

05.30.2013

By Samy Daghir / May 30, 2013 / 4 Comments

Warm-up Drills
I. 5:00 AMRAP
20ft Duck Walk
20ft Crab Walk
20ft Bear Crawl
20ft Leg Kicks
20ft Lateral Lunges
20ft Inchworms/Hollow Support
II. Mobility

Impact/Focus: Thrusters EMOTM
Every Minute on the Minute for 12:00 execute one of the following options
I. EMOTM 3 x Thrusters
II. EMOTM 2 x Thrusters
III. EOMOTM 3-5 Reps x DB Thruster

Post scores to comments.

“Elizabeth One”
21-15-9 reps for time of
Power Clean (165/110lbs)
Ring Dips
*Double-under Tax

Notes: Every time a set of Power Cleans is broken = 20 x Double-under tax.

Post scores to comments.

Read More

05.29.2013

By Samy Daghir / May 29, 2013 / 4 Comments

Warm-up Drills
I. Row 2:00
II. 8:00 AMRAP of
1 x Rope Climb
8 x Wallballs (20/14lbs)
8 x KB Swings (24/16kg)
III. Mobility

“Nostalgic II”
For time
100ft Walking Lunges
21 x Pull-ups
21 x Abmat Sit-ups
100ft Walking Lunges
18 x Ring/Static Dips
18 x Abmat Sit-ups
100ft Walking Lunges
15 x Pull-ups
15 x Abmat Sit-ups
100ft Walking Lunges
12 x Ring/Static Dips
12 x Abmat Sit-ups
100ft Walking Lunges
9 x Pull-ups
9 x Abmat Sit-ups
100ft Walking Lunges
6 x Ring/Static Dips
6 x Abmat Sit-ups

Post scores to comments.

Read More

05.28.2013

By Samy Daghir / May 28, 2013 / 6 Comments

Warm-up Drills
I. Row 2:00
II. 2 Rounds of
7 x Burpee Jump & Touch (Rig)
7 x Deadlift (45/30lbs)
7 x Front Squat (45/30lbs)
7 x Push Press (45/30lbs)
III. Mobility

Impact/Focus: Deadlift, Hang Clean or Clean
15:00 Time Cap. Use 2-3 warm-up sets before attacking the prescribed rep schemes found below.

I. Clean x 1-1-1-1-1
II. Hang Clean x 2-2-2-2-2
III. Deadlift x 5-5-5-5-5

Post sets/reps/loads to comments.

“Memory Jump”
Complete the following against a 15:00 running clock
Row 750m
Then in remaining time, complete as many rounds/reps of
9 x American KB Swings (32/24kg)
9 x Jumping Slamballs (40/20lbs)
9 x Box Jumps (24/20”)

Post scores to comments.

Read More

05.27.2013

By Samy Daghir / May 27, 2013 / 4 Comments

Warm-up Drills
I. Run 400m
II. 2 Rounds of
5 x Pull-ups
10 x Push-ups
15 x Wall Squats
III. Mobility

“Murph”
Complete the following for time
Run 1 mile
100 x Pull-ups
200 x Push-ups
300 x Air Squats
Run 1 mile

Notes: In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it. -via CrossFit.com

Post scores to comments.

Read More

05.24.2013

By Samy Daghir / May 24, 2013 / 7 Comments

Warm-up Drills
I. Run 400m
II. 4 Rounds of
2:00 x ALT L/R Turkish Get-ups
1:00 x Pistols
III. Mobility

“Fight Gone Bad!”
Three rounds for total points of
Wallball (20/14lbs)
Sumo Deadlift High-Pull (75/55lbs)
Box Jump (20/16″)
Push Press (75/55lbs)
Row (Kcal)

Post scores to comments.

Read More

05.22.2013

By Samy Daghir / May 22, 2013 / 1 Comment

Warm-up Drills
I. Row 500m
II. 2 Rounds of
5 x Burpees
5 x Inchworms-2-Plank (2ct)
5 x Sumo Deadlift High-Pull (45/30lbs)
5 x Front Squat (45/30lbs)
5 x Push Press (45/30lbs)
III. Mobility

“Ignorance Is Bliss”
Against a 15:00 Running Clock complete the following for time
6 x Rope Climb Ascents
In the time remaining complete as many Rounds/Reps as possible of
7 x Two-Fer Wallball (20/14lbs)
10 x KB Snatch H2H (32/24kg)

Post scores to comments.

Read More

05.21.2013

By Samy Daghir / May 21, 2013 / 3 Comments

Warm-up Drills
I. Row 2:00
II. 6:00 AMRAP of
20ft Duck Walk
20ft Crab Walk
20ft Bear Crawl
20ft Leg Kicks
20ft Lateral Lunges
20ft Inchworms/Hollow Support
III. Mobility

Impact/Focus: Deadlift 5-5-5+ & Snatch Grip Deadlift 3RM
I. Deadlift 5-5-5+
Work through the following sets of Deadlift using the percentages outlined below based on .9 of your 1RM.
5 x 40% (Warm-up)
5 x 45% (Warm-up)
5 x 50% (Warm-up)
5 x 55%
5 x 60%
5 x 65%

II. Snatch Grip Deadlift 3RM
Using 2-3 warmup sets of 3-5 reps
Snatch Grip Deadlift x 3-3-3-3-3RM

III. Snatch Technique
Warm up as necessary and complete the workload below focusing on technique/form. Weight is not the achievement here, it will come with perfect technique.
Snatch x 2-2-2-2-2

Post sets/reps/loads to comments.

“N.E. Regional Workout #6”
For time
100 x Double-unders
50 x Handstand Push-ups
40 x Toes-to-Bar
30 x Shoulder-to-Overhead (155/95lbs)
20 x Walking Lunges with bar in front rack (155/95lbs)

Post scores to comments.

Read More

05.20.2013

By Samy Daghir / May 20, 2013 / 9 Comments

Warm-up Drills
I. Run 400m
II. 2 Rounds of
5 x Strict Press (45/30lbs)
5 x Squat Jumps (45/30lbs)
5 x Push Press (45/30lbs)
5 x Thruster (45/30lbs)
5 x Push/Split Jerk (45/30lbs)
III. Mobility

Impact/Focus: PP/PJ/SJ Optional
I. Push Press x 5-4-3-2-1RM
II. Push/Split Jerk x 2-2-2-2-2RM
III. Push/Split Jerk x 2-1-1-1-1RM

Post sets/reps/loads to comments.

“Cou”
For time
Run 800m
7-6-5-4-3-2-1 reps of
Squat Clean (165/110lbs)
Burpees
Run 800m

Post scores to comments.

Skill Development
50 x Ring Rows (strict)
Then…
Against a 6:00 Running Clock
6 x Hollow Rocks (2ct)
:10+ Static Hold L-sits (Paralettes/Rings)

Read More

05.16.2013

By Samy Daghir / May 16, 2013 / 1 Comment

Warm-up Drills
I. Run 400m
II. 2 Rounds of
7 x Deadhang Chin-ups
7 x KB Swings (24/16kg)
7 x Hollow Rocks (2ct)
5 x Forward Rolls
III. Mobility

Impact/Focus: Squat Optional
I. Overhead Squat 8+RM
II. Front Squat 4RM 6+RM
III. Back Squat 4RM 12+RM

Notes: Warm-up sets/reps should be appropriate for each athletes’ specific ambitions for rep records/movement PR’s.

Post sets/reps/loads to comments.

“Hangry”
For time
3 Rounds for time of
Run 200m
12 x 1-arm KB Snatch (6R6L-24/16kg)
Max Reps x L-sit Pull-ups

Post scores to comments.

Read More

Archives