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WOD & Blog

07.31.2013

By Samy Daghir / July 31, 2013 / 8 Comments

Warm-up Drills
I. Run 400m
II. 2 rounds of
9 Fundamentals x 5 reps each (45/30lbs)
III. Mobility

Impact/Focus: Press 1-1-1-1-1RM
Warm-up with 2-3 sets of 5 reps each before working up to a new 1 rep maximum Press.

Press 1-1-1-1-1RM

Post sets/reps/loads to comments.

“Meat Lab”
AMRAP 7:00 of
10 x Pull-ups
20 x Wallball (20/14lbs)
30 x Double-unders
Rest 2:00
Then…
AMRAP 7:00 of
Row 10kcal
7 x Burpees
14 x GHD/Abmat Sit-ups

Post scores to comments.

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07.30.2013

By Samy Daghir / July 30, 2013 / 3 Comments

Warm-up Drills
I. Row 3:00
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

“Sticky Lips”
For time
Run 800m
Then…
10-9-8-7-6-5-4-3-2-1 reps of
Deadlifts (70% 1RM)
Ring Dips
Then…
Run 200m

Post scores to comments.

Skill Development
L-Sit hold x 2:00 (cumulative)

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07.29.2013

By Samy Daghir / July 29, 2013 / 6 Comments

Warm-up Drills
I. Run 400m
II. 2 Rounds of
5 x Deadlift (45/30lbs)
5 x Power Cleans (45/30lbs)
5 x Front Squat (45/30lbs)
5 x Push Press (45/30lbs)
III. Mobility

Impact/Focus: Front Squat 3-3-2-2-2
Warm up as necessary before completing the following workload.

Front Squat 3-3-2-2-2

Post sets/reps/loads to comments.

“Legless”
For time
27 x Thrusters (96/65lbs)
4 x Legless Rope Climbs
21 x Thrusters (95/65lbs)
3 x Legless Rope Climbs
15 x Thrusters (95/65lbs)
2 x Legless Rope Climbs
9 x Thrusters (95/65lbs)
1 x Legless Rope Climbs

Post scores to comments.

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07.26.2013

By Samy Daghir / July 26, 2013 / 4 Comments

Warm-up Drills
I. Row 3:00
II. 3 rounds of
5 x Pull-ups
7 x KB Swings (24/16kg)
9 x Air Squats (wall)
III. Mobility

Impact/Focus: Bench Press 5-3-1+
Work through the following percentage based sets outlined below, using 1RM x .9 to establish a submaximal starting weight.
Percentages for sets and reps are derived from this number.
The final set is a “+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial rep load prescribed.

5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
5 x 75%
3 x 85%
1+ x 95%

Post sets/reps/loads to comments.

“Jack Reacher”
Complete as many rounds/reps as possible in 12:00 of
1 x L-sit Rope Climb
2 x Overhead Squats (0.5 x BW)
3 x Turkish Get-ups (32/24kg)
Row 10kcal

Post scores to comments.

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07.25.2013

By Samy Daghir / July 25, 2013 / 2 Comments

Warm-up Drills
I. Run 400m
II. 2 Rounds of
20ft Duck Walk
20ft Crab Walk
20ft Bear Crawl
20ft Leg Kicks
20ft Lateral Lunges
20ft Inchworms/Hollow Support
III. Mobility

“A.W.A.L.L.”
AMRAP in 5:00 of
3 x Ground-2-Overhead (135/95lbs)
5 x Burpees
30 x Double-unders
Rest 1:00
Then…
AMRAP in 5:00 of
2 x Ground-2-Overhead (135/95lbs)
5 x Burpees
20 x Double-unders
Rest 1:00
Then…
AMRAP in 5:00 of
1 x Ground-2-Overhead (135/95lbs)
5 x Burpees
10 x Double-unders

Post scores to comments.

Skill Development
Work through the following:
I. Work through 8-12 repetitions of challenging Handstand Push-ups
II. Accumulate 1:00 of honest and controlled handstand walking (advanced movements will be encouraged for the talented invertible CFers out there).

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07.24.2013

By Samy Daghir / July 24, 2013 / 4 Comments

Warm-up Drills
I. Row 2:00
II. 2 Rounds of
10 x Medicine Ball Cleans (40/20lbs)
10 x Hindu Push-ups (2ct)
III. Mobility

Impact/Focus: Push/Split Jerk
Prepare as necessary before aggressively seeking a new 1RM Push/Split Jerk.
Warm-up Sets: 3 x 40%, 2 x 50%, 2 x 60%
Push/Split Jerk: 1-1-1-1-1RM

Post sets/reps/loads to comments.

“Phelociraptor”
For time
21-15-9 reps for time of
KB Push Jerk (32/24kg)
Box Jumps (24/20’’)
Ring Dips

Post scores to comments.

Skill Development
Work through 1-2 of the following options
I. 5-3-7-3-5 x L-sit Chin-ups
II. 8-8-8-8 x Toes-2-Bar/K2E’s
III. 3 sets of >:10 x L-sit

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07.23.2013

By Samy Daghir / July 23, 2013 / 3 Comments

Warm-up Drills
I. Run 800m
II. 6:00 AMRAP of
5 x Pull-ups
10 x Push-ups (CFGS)
15 x Air Squats
III. Mobility

“Constant Motion”
For time
50 x Pull-ups
50 x Handstand Push-ups
50 x Pistols (alt.legs)
50 x KB Swings (32/24kg)
Row 50kcal

Post scores to comments.

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07.22.2013

By Samy Daghir / July 22, 2013 / 6 Comments

Warm-up Drills
I. Run 400m
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: Back Squat 5-3-1+
Work through the following percentage based sets outlined below, using 1RM x .9 to establish a submaximal starting weight.
Percentages for sets and reps are derived from this number.
The final set is a “+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial rep load prescribed.

5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
5 x 75%
3 x 85%
1+ x 95%

Post sets/reps/loads to comments.

“River Bound”
Complete as many Rounds/Reps as possible in 15:00 of
10 x Wall-balls (20/14lbs)
10 x Weighted GHD/ABMAT sit-ups (20/14lbs)
Suicide Sprint
15 x Reverse Wallballs (20/14lbs)
Suicide Sprint
3 x Muscle ups
Suicide Sprint

Post scores to comments.

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07.19.2013

By Samy Daghir / July 19, 2013 / 3 Comments

Warm-up Drills
I. Run 800m
II. 3 Rounds of
7 x KB Swings (24/16kg)
7 x Push -ups (CFGS)
10 x Wall Squats
III. Mobility

Impact/Focus: Bench Press 3-3-3+
Work through the following sets of Bench Press using the percentage based sets outlined below.
To determine loads multiply 1RM by .9 with percentages being derived from the resulting number.
The final set is a ”+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial rep load prescribed.

5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
3 x 70%
3 x 80%
3+ x 90%

Post sets/reps to comments.

“Flex Your @ss Chain”
For time
5-4-3-2-1 reps of
Front Squat (70-80 % 1RM)
Muscle Ups

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07.18.2013

By Samy Daghir / July 18, 2013 / 3 Comments

Warm-up Drills
I. Row 500m
II. 2 rounds of
10 x Power Clean (45/30lbs)
10 x Front Squat (45/30lbs)
10 x Push Press (45/30lbs)
III. Mobility

“Waterborne Altitude”
Complete for time
Row 1000m
Then…
3 rounds of
15 x Thrusters (95/65lbs)
15 x Pull-ups
Then…
Row 1000m

Post times to comments.

Skill Development
6:00 AMRAP of
10 x GHD/Abmat Sit-ups
10 x Back extension

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