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WOD & Blog

06.28.2013

By Samy Daghir / June 28, 2013 / 4 Comments

Warm-up Drills
I. Row 3:00
II. 3 Rounds of
7 x Medicine Ball Cleans (40/20lbs)
7 x Push-ups (CFGS)
III. Mobility

Impact/Focus: Squat Optional 2RM
Warm up as necessary before working up to a 2RM for one of the following:

I. Overhead Squat x 2-2-2-2-2RM
II. Front Squat x 2-2-2-2-2RM
III. Back Squat x 2-2-2-2-2RM

Post selections/loads to comments.

“Pyramid Jackie”
For time
Row 500m
25x Thrusters (65/45lbs)
30x Pull-ups
25x Thrusters (65/45lbs)
Row 500m

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06.27.2013

By Samy Daghir / June 27, 2013 / 6 Comments

Warm Up Drills
I. Row 500m
II. 3 Rounds of
5 x Deadlift (45/30lbs)
5 x Hang Power Clean (45/30lbs)
5 x Front Squat (45/30lbs)
5 x Push Press (45/30lbs)
III. Mobility

Impact/Focus: Deadlift/Snatch/C&J Optional
Against a 15:00 clock work up to a 3RM with one of the following movement options:
I. Deadlift 3RM
II. Snatch 3RM
III. Clean and Jerk 3RM

Post sets/reps/loads to comments.

“Monica’s Birthing Canal”
For time
5-4-3-2-1 x Muscle-ups
25-20-15-10-5 x Slamballs (40/20lbs)
50-40-30-20-10 x Double-unders

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06.26.2013

By Samy Daghir / June 26, 2013 / 4 Comments

Warm Up Drills
I. Row 750m (Damper 4)
II. 3 Rounds of
5 x Deadhang Pull-ups
10 x Push-ups (CFGS)
15 x Wall Squats
III. Mobility

Impact/Focus: Weighted & Deadhang Pull-ups
Choose from the options below based on current ability/skill level:

I. Weighted Pull-ups 5 x 5
II. Deadhang Pull-ups 5 x 5
III. Banded Pull-ups 5 x 5
IV. Negative Pull-ups 5 x 3

Post sets/reps/loads to comments.

“Pushing Diabolic III”
21-15-9 for time of
Row (Kcal)
DB Shoulder to Overhead (50/35lbs)
Ring Dips
KB Swings (32/24kg)

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06.25.2013

By Samy Daghir / June 26, 2013 / 3 Comments

Warm Up Drills
I. Run 800m
II. 6:00 AMRAP
20ft Duck Walk
20ft Crab Walk
20ft Bear Crawl
20ft Leg Kicks
20ft Lateral Lunges
20ft Inchworms/Hollow Support
III. Mobility

“Kalsu”
For time
100 x Thrusters (135/95lbs)

Notes: Every minute begins with 5 x Burpees.

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06.24.2013

By Samy Daghir / June 24, 2013 / 5 Comments

Thank you to all our athletes who participated in our first in-house competition this past weekend. We saw many people crush their PR’s and gain exposure in their first competition setting.
There will be more to come!

Warm-up Drills
I. Run 400m
II. 2 Rounds of
5 x Deadhang Pull-ups
7 x KB Swings (24/16kg)
12 x Air Squats (wall)
III. Mobility

Impact/Focus: Back Squat 5-5-5-5-5
Warm up as necessary to complete the work load. Increase weights each set.

Back Squat x 5-5-5-5-5

Note: Hold at the bottom of the squat for a 2 count.

Post sets/reps/loads to comments.

“Diane’s Ugly Sister”
21-15-9 reps for time of
Deadlift (225/155lbs)
Handstand Push ups
Toes-To-Bar/K2E’s

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06.21.2012

By Samy Daghir / June 21, 2013 / 1 Comment

Warm-up Drills
I. Run 800m
II. Mobility

Impact/Focus: Muscle-ups
I. 12-24 x Deadhang (or DH w/weight vest) 2+ Rep sets of static hold >+:01 to start each repetition.
II. 7-15 x Muscle-ups (freestyle or scaled)
III. 5 sets of 5-4-3-2-1 reps each for Pull-ups + Dips

Post selections/scores to comments.

“Two Steps From Literal”
For Time
7-6-5-4-3-2-1 reps each of
Burpee Muscle-up
BB Anyway Ground-2-Overhead (1xBW)

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06.20.2013

By Samy Daghir / June 20, 2013 / 2 Comments

Warm-up Drills
I. Row 3:00
II. 5 reps x 9 Fundamentals
III. Mobility

Impact/Focus: Deadlift or Olympic Lift EMOTM
EMOTM for 7:00 execute one of the following options:

Deadlift x 1-1-1-1-1-1
Snatch or Clean x 2-2-2-2-2-2

“I Thought About It, Maybe”
For time
20-15-10-5 reps of
KB Swings (32/24kg)
Pull-ups
Pistols (L+R=1 rep)

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06.19.2013

By Samy Daghir / June 19, 2013 / 6 Comments

Warm-up Drills
I. 3 rounds of
5 x Pull-ups
10 x Push ups
15 x Air Squats
II. Mobility

“Nancy”
5 rounds for time
Run 400m
15 Overhead Squats (95/65lbs)

Post scores to comments.

Skill Development
30-20-10 reps of
GHD/Abmat Sit-ups
Back Extension

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06.17.2013

By Samy Daghir / June 17, 2013 / 4 Comments

Warm-up Drills
I. Row 750m
II. 6:00 AMRAP
6 x Turkish Get ups (24/16kg)
12 x Goblet Squats (24/16kg)
18 x American KB Swings (24/16kg)
III. Mobility

“Symmetry in Motion”
2 Rounds for time of
300 x Double Unders
20 x Power Cleans (155/105lbs)
35 x Burpee Box Jumps

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06.14.2013

By Samy Daghir / June 14, 2013 / 6 Comments

Warm-up Drills
I. Row 3:00
II. 5:00 AMRAP
20ft Duck Walk
20ft Crab Walk
20ft Bear Crawl
20ft Leg Kicks
20ft Lateral Lunges
20ft Inchworms/Hollow Support
III. Mobility

Impact/Focus: Bench Press EMOTM
Against a 10:00 clock, complete on of the following rep schemes below every minute on the minute.

I. 3-5 reps @ BW- BW1.25
II. 2-3 reps 65-75% 1rm
III. Coaches Choice

“Six Minute Test: DL & HSPU’s”
6:00 AMRAP of
Climb as high as you can in an odd numbered ladder of
Deadlift (225/ 155)
Strict HSPU
Rest 2:00
Then…
Against a 6:00 Running Clock attempt to work back down to zero reps.

Notes: This will run a total of 14:00 in length from start to finish.

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