WOD & Blog
Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review
Impact/Focus: Snatch or Power Snatch & Movement Primer
5:00 x … Warm-up sets, technique review and point of performance.
5 Rounds, on the 2:30 of
Snatch or Power Snatch x 3-3-3-3-3
*Climb weight as heavy as possible, reps do not have to be touch and go.
**Athletes may select a Snatch or Power Snatch movement for the lifting portion and subsequent MetCon.
Post scores to comments.
“QF Workout #1”
4 Rounds for max reps/kcal
Complete as many reps as possible during each minute of work
1:00 x Snatch (135/95lbs)
1:00 x Row (kcal)
1:00 x Dumbbell Box Step-ups (20/20” Box, Low Carry; 2×50/35lbs)
1:00 x Rest
Post scores to comments as one total number of combined reps/kcal.
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Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
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: Power or Full Clean
5:00 x … Warm-up sets, technique review and point of performance.
9 Rounds, on the :90 of
Power Clean x 3-2-1-3-2-1-3-2-1
*Climb weight as able, reps do not have to be touch and go.
**Athletes may select a Power or Full Clean movement.
Post scores to comments.
“Gymnastic Pre-Storm”
21-18-15-12-9-6-3 reps for time
vs. a 12:00 Time Cap
Box Jump Overs (24/20″)
Knees-to-Elbows
Bumper Ground-to-Overhead (45/25lbs)
Notes: Additional movement points of performance, scaling applications, and training intentions will be covered during the whiteboard brief.
Post scores to comments.
Skill Development
For Quality
10-8-6-4-2 reps of
Pistols, Box Squat Pistols, Walking Lunges per leg
Ring Dips or Seconds x 2 in a Ring Support Hold or L-sit Hold
Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review
Impact/Focus: Push or Split Jerk
Warm-up sets, technique review and points of performance reinforcement.
Complete the following every :75 seconds, climbing weight every 3-4 Rounds.
Push or Split Jerk x 2-2-2-2-1-1-1-1-1-1-1-1
Notes: Climb weight across sets every 3-4 Rounds.
Post scores to comments.
“Kramorah”
7 Rounds for time vs. a 12:00 time cap of
3 x Wallwalks
10 x Burpees
21 x Double-unders
Notes: Scale to 5 Rounds for time as needed to manage Double-under volume if able before adjusting the rep load. Additional movement points of performance, scaling applications, and training intentions will be covered during the whiteboard brief.
Post scores to comments.
Skill Development
3-4 sets x 12-10-8-6 reps of
GHD Back Extensions
+
:20 l-sit Hang or Hold
Happy Belated Birthday to Coach Anne! We can not appreciate you more, Anne! the way you have supported, built, developed and grown this beautiful community of fitness with us. You have become a ruthless athlete, mentor, teacher, coach and absolute pillar of this unreal CrossFit community. THANK YOU.
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
5:00 x … Warm-up sets, technique review and point of performance.
5 Rounds, on the 2:30 of
Back Squat x 3-3-3-3-3
Notes: Attempt to climb across sets, adjust weights up or down as needed. Upgrade option for Overhead Squat work; selecting the OHSQ option is a viable go for either/or the lifting or MetCon portions of training today.
Post scores to comments.
“Rambunctious”
15:00 AMRAP of
Run 400m
Max Rep Set x Back Squat (135/95lbs)
Max Rep Set x Pull-ups
15 x GHD/Abmat Sit-ups
Notes: Back Squat/Overhead Squat max rep sets begin from the floor. Scaling, training intentions and additional details will be provided during the Whiteboard brief.
Post scores (rounds completed, best rep round/totals per movement) to comments.
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Warm-up Drills
I. Run 400m or Row 500m
II. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
III. Set-up, Training Flow & Movement Review
Impact/Focus: Muscle-ups, Pull-ups & Dips
Warm up as needed before completing the following workload every 2:00 for 6 Rounds total.
3 Rounds, on the :90 of
7-10 x Strict Pull-ups, Muscle-up Transitions, Kip Warm-up
5 Rounds, on the :90 of
I. 3-7 x Muscle-ups (strict or kipping)
II. 3-7 x Muscle-up Transitions (Low Rings/Jumping Set-up)
III. 7-10 x Pull-ups (strict or kipping)
+ 7-10 x Ding/Matador Dips (strict or kipping)
Post scores to comments.
”Repeat Offender”
Complete the following for time
Run 400m or Row 500m
25 x Ring Dips
25 x Ring Rows
50 x Hollow Rocks
Run 400m or Row 500m
20 x Ring Dips
20 x Ring Rows
40 x Hollow Rocks
Run 400m or Row 500m
15 x Ring Dips
15 x Ring Rows
30 x Hollow Rocks
Run 400m or Row 500m
Notes: Rx+ substitutes in Ring or Bar Muscle-ups for the Pull-ups and Dips each round at 12-9-6 reps respectively. Scaling, training intentions and additional details will be provided during the Whiteboard brief.
Post scores to comments.
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Warm-up Drills
I. Run 400m or Row 500m
II. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
III. Set-up, Training Flow & Movement Review
Impact/Focus: Bench Press & Dumbbell Hang Power Snatch
Every 2:30 x 6 Rounds athletes will complete the two tasks shown below.
6 Rounds of 2:30 per the following:
Bench Press 8-8-6-6-4-4+ reps
(climb weight as able)
+
2-5 reps per arm x 1-arm Dumbbell Hang Power Snatch
(climb weight as able)
Notes: Perform all the reps on one arm without alternating sides. Developing the hinge and throw aspect of this one arm weightlifting movement as both a movement precursor to the mechanics of the barbell snatch as well as a power/stamina training with the one arm version of this Olympic Lift.
Post scores to comments.
“Tannerite”
15:00 AMRAP of
10 x Inverted Burpees or Reverse Burpees
20 x Sandball Clean to Over Shoulder or Sandball Over Shoulder
30 x Toes-to-Bar
40 x Dumbbell Hang Power Snatch (50/35lbs;alt.every 5 reps)
50 x Double-unders
Notes: Bumper Plate Ground to Overhead may be a viable substitution for both the Sandball and the Dumbbell as needed today.
Post scores to comments.
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Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review
Impact/Focus: “Lactate Shuttle”
Warm-up Row x 2 sets of 1:00 for technique reinforcement and a distance baseline.
Then…
Rowing as hard as possible
250m x 1:00 Rest
500m x 2:00 Rest
750m x 3:00 Rest
500m Time Trial
Post scores to comments (500m Time Trial priority data).
“Legs N’ Dreggs”
For time vs. a 14:00 time cap
50 x Slamball
Then…
5 Rounds of
12-10-8-6-4 x Deadlift (185/135lbs)
21-18-15-12-9 x Wallball (20/14lbs)
Finish with…
35 x Slamball
*Score time minus 3:00 for the rowing pieces and notate total meters achieved.
Notes: Rx+ may upgrade to 225/155lbs or north per a reference of 60% of a Deadlift 1RM. Wallball sets would be 30-25-20-15-10 reps respectively.
Post scores to comments.
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Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review
Impact/Focus: Handstand Push-ups & DB Box Step-ups
Warm-up Sets/Reps building to an intended starting weight/movement prep.
Every 2:30 x 5 Rounds Total
Handstand Push-ups x 10-8-6-4-2 reps
+
Dumbbell Box Step-ups (50/35lbs) x
5 Reps per leg, 10 reps total
Notes: Scaling, points of performance and training intentions will be covered during the whiteboard brief. Build on the Box Step-up movement as able (reference training from 3.26.2024).
Post scores to comments.
“Biddy Barb”
4 Rounds for time, with 1:00 rest between efforts.
10 x Pull-ups
15 x Push-ups (On Dumbbells)
20 x GHD/Abmat Sit-ups
30 x Dumbbell Walking Lunges (50/35lbs)
Notes: Score each round individually, carry 2 x Dumbbells on the shoulders for the walking lunges, scale to a single Dumbbell with a Goblet style hold or two dumbbells in the Low Carry before moving to unweighted lunges. Movement points of performance, scaling applications, and training intentions will be covered during the whiteboard brief.
Post scores to comments.
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Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
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 & Jerk
5:00 x … Warm-up sets, technique review and point of performance.
9 Rounds, on the :90 of
Power Clean x 2-2-2-2-1-1-1-1-1
*Climb weight as heavy as possible, reps do not have to be touch and go.
**Athletes may select a Power or Full Clean movement for their pick-up portion of the lift today.
Post scores to comments.
“Totality”
15:00 AMRAP of
Run 200m
7 x Clean & Jerk (135/95lbs)
10 x Bar Facing Burpees
Notes: Scale load as needed for the barbell movement.
Post scores to comments.
Skill Development
3-5 Rounds for Quality of
12 x GHD Sit-ups or 20 x Hollow Rocks
12 x Back Extensions
:20 x Ring Support Hold
**CFNH will be open for normal hours of operations today, Bring the Lumber, Ninjas!**
Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review
Impact/Focus: Overhead Squat
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 2:30 of
Overhead Squat x 3-3-3-3-3-3
*Climb across sets as able.
Post scores to comments.
“Lunar Cutsy”
8:00 AMRAP of
6 x Overhead Squats (115/85)
12 x Toes-to-Bar
Rest 2:00, Then…
8:00 AMRAP of
15 x Wallball (20/14lbs)
10 x Plank Knees-to-Elbows + Push-up
Post scores to comments.
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