WOD & Blog

Thursday 03.28.24

By Katelyn / March 28, 2024 / 0 Comments
Liz with the St. Patrick’s Day fanfare on our final Friday Night Lights of 2024!

Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review

Impact/Focus: Power Snatch 6×3
3 to 5:00 x Warm-up with sets and reps as needed building to a starting working weight; climbing across sets and reps as able.

6 Rounds, on the 2:00 of
Power Snatch x 3-3-3-3-3-3

Post scores to comments.

“Overhead Odyssey”
10:00 AMRAP of:
Power Snatch (115/85) x 1, 2, 3… (+1 rep each round)
Overhead Squats (115/85) x 1, 2, 3…(+1 rep each round)
Box Jumps (24″/20″) x 10 Reps each round

Post scores to comments.

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Wednesday 03.27.2024

By Samy Daghir / March 27, 2024 / 0 Comments
Mel blazes through her reps of Jumping C2B Pull-ups (w/stowaway on board) while Reese breezes through his first sets of Thrusters. Yessssss!

Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review

Impact/Focus: Deadlift 6×3
3 to 5:00 x Warm-up with sets and reps as needed building to a starting working weight; build to/get as close to 75-80% of a 1RM as possible. Intentions and goals will adjust based on each athletes experience level with the movement and overall CrossFit training.

6 Rounds, on the 2:30 of
Deadlift x 3-3-3-3-3-3

*Build to as close to 80% or heavier as possible as quickly as possible and sustain at a challenging weight for the remaining rounds.

Post scores to comments.

“Iron Age Helen”
3 Rounds for time of
Run 400m
12 x Deadlift (225/155lbs)
21 x GHD Sit-ups

Notes: Met.Con. training range for heavy loads may reference a 1RM’s 60% number, this should give a good gauge for scaling or selecting an Rx/Rx+ (Rx+ … 3 x 500m,DL 75%1RM x 12 reps or 60%1RM x 15 reps, 30 GHD’s/Round) weight for today’s Deadlift task.

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Tuesday 03.26.2024

By Samy Daghir / March 25, 2024 / 0 Comments
Trevor on the Bar Muscle-ups during 24.3, YESSSSS!!!!

Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review

Impact/Focus: Bench Press, DB Box Step-ups & Kipping Drills
Warm-up Sets/Reps building to an intended starting weight.

Every 3:30 x 4-5 Rounds Total
Bench Press x 5-5-5-5-5RM reps (Establish a 5RM)
+
Warm-up Sets x 3-5 Reps per leg
+
Arch to Hollow Kip and Kip-Stop Drills x 3-5 rep sets, experienced athletes may perform 5-10 rep sets sharpening their Pull-up, Chest-to-Bar Pull-up, or Bar Muscle-up Kipping Skills/Capacity. This training is a focus on the Kip, relegate pulling volume accordingly.

Notes: Scaling, points of performance and training intentions will be covered during the whiteboard brief. **Considerations in the pursuit of Virtuosity have incredible merit here–to be discussed at the whiteboard brief(s) as applicable/logistics permits.

Post scores to comments.

“Frugged”
4 Rounds for time
vs a 14:00 time cap
5 x Wallwalks
10 x DB Box Step-ups (50/35lbs)
15 x Toes-to-Bar

Notes: Scaling, points of performance and training intentions will be covered during the whiteboard brief.

Post scores to comments.

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Monday 03.25.2024

By Samy Daghir / March 24, 2024 / 0 Comments
YESSSSSS, ALISON!!!!!!! (Crushing some Thrusters during FNL’s “24.3”)

Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
*Foam Rolling & Mobility
II. Set-up, Training Flow & Movement Review
*Emphasis on mobility for opening up the Front Rack position; learning reinforcement for proper bar placement on shoulders/loose finger tip grip basics.

Impact/Focus: Clean-Grip Barbell Complex
Warm-up sets, technique review and point of performance reinforcement.

Complete 7-10 Rounds as follows, climbing weight as able to the best set/weight for today’s Barbell Complex.

2 x Power Clean
+
1 x Front Squat
+
1 x Shoulder-to-Overhead

Notes: Climb weight across sets as able. Oh, Yasssss, this may absolutely be performed as a Thruster. A little Thruster redemption from 24.3 pride dents, Get some, Ninjas.

Post scores to comments.

“GPP103”
For time
21-15-9 of
Row (kcal)
KB Goblet Squat (24/16kg)
American Kettlebell Swing (24/16kg)
Burpees

Notes: Approach and execute this one at full tilt. Additional movement points of performance, scaling applications, and training intentions will be covered during the whiteboard brief.

Post scores to comments.

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Friday 03.22.2024

By Samy Daghir / March 22, 2024 / 0 Comments
Sylvia & Brandon smashing through the first five rounds of 24.3, YESSSSS!!!!

Warm-up Drills
I. Row 2:00
II. Coach’s Choice
III. Set-up, Training Flow & Movement Review
*10 x PVC Passthroughs/Around the worlds + 10 x PVC Overhead Squat

Impact/Focus: Snatch EMOTM
Power/Full Snatch PVC Technique Progression 4 Movements, 5-10 reps each.
Build from an empty barbell up to an appropriate starting weight; 75-85% of a 1RM would be the ideal target for today.

10 Rounds, on the :90 of
Snatch 1-1-1-1-1-1-1-1-1-1 (sustain working weight across sets)

Notes: Today is a Full/Squat Snatch training evolution. Technique development may dictate lighter working loads and movement modifications. Rx+ athletes may attempt to sustain sets/reps at 90% of a 1RM. Newer athletes that are competent with the movement execution may opt to climb and find a functional 1RM on the day; provided performing the heavier, more challenging lifts does not compromise the integrity of the Snatch points of performance.

Post scores to comments.

“Burn Town”
Complete for time vs. a 15:00 time cap
15-12-9-6-3 x Power Snatch (95/65lbs)
40ft x Front Rack Walking Lunges (2×50/35lbs Dumbbells)
35 x Double-unders

Notes: Scale the weight for the Power Snatch as needed (higher or lower, oooooh). Front Rack Lunges may be scaled lighter or to a single Dumbbell, our intention would be on practicing a stable movement and the manner in which the Dumbbells are racked. Double-unders scale to Single-unders at 50 or 75 reps per reps per round, scaled Double-under volume would be 21 reps per round. Bring the lumber, Ninjas.

Post scores to comments.

Skill Development
4-5 Rounds for Quality of
I. GHD Back Extensions x 8-12 reps
II. Handstand Kick-ups, Holds, Shoulder Taps, Walks
III. Ring Support Hold x :20
IV. Active Hang x :20

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Thursday 03.21.2024

By Samy Daghir / March 21, 2024 / 0 Comments
Abe Thrusters during 24.3 while Doc JJ stands watch as an Arbiter of the Open, Yesss!!!!!!

Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
*6:00 AMRAP of 10 x Deadbugs + 20 x Hollow Rocks + 30 x Jumping Jacks (‘touch-n-touch’)
II. Set-up, Training Flow & Movement Review

Impact/Focus: Back Squat & Z-Press
5:00 x … Warm-up sets, technique review and point of performance.

5 Rounds, on the 2:30 of
Back Squat x 5-4-3-2-1
+
Z-Press x 10-10-10-10-10

Notes: Attempt to climb across sets, adjust weights up or down as needed.

Post scores to comments.

“Fight Gone Bad with a Kick”
Work through the following at 1:00 for max reps per movement x 3 Rounds.

3 Rounds for Max Reps/Points of
1:00 x Wallball
1:00 x Plank Knees-to-Elbows
1:00 x 1-Arm Dumbbell Snatch (50/35lbs)
1:00 x Toes-to-Bar
1:00 x Row (kcal)
1:00 x Rest

Notes: Rx+ storm through Burn Town style at 3:00 per movement for one round, attempting to exceed 300 reps.

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Wednesday 03.20.2024

By Samy Daghir / March 20, 2024 / 0 Comments
Maggie be thinking Rob looks Tacticool as he slays some fitness, YESSSSSS!!!!

Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
*6:00 AMRAP of 10 x Deadbugs + 20 x Hollow Rocks + 30 x Jumping Jacks (‘touch-n-touch’)
II. Set-up, Training Flow & Movement Review

Impact/Focus: Power Clean Waves
5:00 x … Warm-up sets, technique review and point of performance.

10 Rounds, on the :90 of
Power Clean x 3-2-1-3-2-1-3-2-1-1

Notes: Attempt to climb across sets, adjust weights up or down as needed; complete the best weight possible be the final set of 1 rep. Touch and go or Dump and Reset style lifts are good to go for today’s training.

Post scores to comments.

“ABC’s”
Complete as many Rounds/Reps as possible (AMRAP) in 4 Rounds of 3:00 work x 1:00 Rest, Athletes continue from where they stopped to rest at the conclusion of the previous interval.

2 x Wall Walks
3 x Power Cleans (135/95bs)
7 x Burpee Box Jump Overs (24/20″)

Notes: Movement points of performance, scaling applications, and training intentions will be covered during the whiteboard brief.

Post scores to comments.

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Tuesday 03.19.2024

By Samy Daghir / March 18, 2024 / 0 Comments
Tim & Reese hammering out some Thrusters during Friday Night Lights “24.3” YESSSSSS!!!!

Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
*Foam Rolling & 24.3 Recovery/Mobility
II. Set-up, Training Flow & Movement Review

Impact/Focus: E3MOTM Triplet
Warm-up & set-up for the following movement assignments and complete on a 3 minute clock for 5 Rounds of quality execution.

Every 3:00 x 5 Rounds Total
I. Strict Ring Dips x 3,6 or 9 reps
II. Box Step-ups (unweighted) x 6 reps per leg
III. 7 x 45/35lb Sumo Deadlift High-Pull
(*Deliberate end ROM emphasis)

Notes: Athlete’s may feel free to include Dumbbells to load the Box Step-ups if “24.3” left anyone without that tender DOMs in those gams. Movement points of performance, scaling options, and training intentions will be covered during the whiteboard brief.

Post scores to comments.

“A Gauntlet”
For time vs. a 14:00 soft time cap
50 x Slamball (30/20lbs)
(or 80 x Hammer Strikes to Tire)
Then…
5 Rounds of
10 x Sumo Deadlift High-Pull
12 x Push-ups
Then, Finish with;
50 x GHD/Abmat Sit-ups

Notes: Movement points of performance, scaling options, and training intentions will be covered during the whiteboard brief.

Post scores to comments.

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Monday 03.18.2024

By Samy Daghir / March 18, 2024 / 0 Comments


CrossFit Open Workout 24.2 Video Resource Links

CrossFit Open Workout 24.3 →
The Thruster →
The Kipping Chest-to-Bar Pull-Up →
The Kipping Bar Muscle-Up →


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Friday Night Lights! 03.15.2024

By Samy Daghir / March 15, 2024 / 0 Comments


CrossFit Open Workout 24.2 Video Resource Links

CrossFit Open Workout 24.3 →
The Thruster →
The Kipping Chest-to-Bar Pull-Up →
The Kipping Bar Muscle-Up →


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