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WOD & Blog

01.18.2017

By Samy Daghir / January 18, 2017 / 1 Comment

16105648_1273168529395810_1794679311616420558_nTHE 2017 CROSSFIT OPEN IS FEB 23 – MAR 27… REGISTER AND COMPETE ALONGSIDE YOUR COMRADES!

Warm-up Drills
I. Speed Rope 2:00
II. 2-3 rounds of
25ft Waiters Walk
10 x Overhead Squat (45lbs)
10 x Hollow Rocks
III. Mobility

Impact/Focus: Overhead Squat
Warm up as needed (3 sets x 5 reps) before completing the following workload for Overhead Squat.

Overhead Squat 2-2-2-2-2

Post loads to comments.

Impact/Focus #2: Unbroken Reps
Rotate through the following stations working to complete the assigned reps unbroken in 1:00.

4 rounds
1:00 x Wallball (20/14) (20 reps)
:20 Rest
1:00 x Sledgehammer Strikes (20 reps)
:20 Rest
1:00 x GHD Sit-ups (20 reps)
:20 Rest

Skill Development
CFNE Bulletproof Shoulders: DEMO HERE

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01.17.2016

By Samy Daghir / January 17, 2017 / 3 Comments

img_7236THE 2017 CROSSFIT OPEN IS FEB 23 – MAR 27… REGISTER AND COMPETE ALONGSIDE YOUR COMRADES!

Warm-up Drills
I. Run (Indoors)
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Crab Walk
25ft Bear Crawl
25ft Inchworms
25ft Spider Lunge
10 x Scorpion Stretch
III. Mobility

“Why Not”
For time
5 Rounds of “Cindy”:
5 x Pull-ups
10 x Push-ups
15 x Air Squats
Then…
3 Rounds of “D.T.”:
12 x Deadlift (155/105lbs)
9 x Hang Power Cleans (155/105lbs)
6 x Push Jerk (155/105lbs)
Then…
Row 1000m

Notes: Assault through, there are no rest intervals between the three overall tasks. Thanks to CFNE for this metcon. Get some, freaks.

Post times to comments.

Skill Development
Complete 2 reps of Turkish Get-ups, one each side, every other minute on the minute for 12 minutes. Increase weight across sets as able.

Post scores to comments.

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01.16.2016

By Samy Daghir / January 16, 2017 / 3 Comments

img_6399Warm-up Drills
I. Speed Rope 2:00
II. 2-3 rounds of
:20 Handstand Hold
10 x Hollow Rocks
10 x Air Squats (Wall Therapy)
III. Mobility

Impact/Focus: Back Squat
Warm up as needed before completing the following workload based off your 1RM Back Squat from 01.09.2016.

7 @ 65%
6 @ 70%
5 @ 75%
4 @ 80%
3 @ 85%
2 @ 90%

Post loads to comments.

“Vertical Dreams”
Complete as many reps as possible in 10:00 climbing with the following rep scheme:
2-4-6-8-10 etc… x Handstand Push-ups
2-4-6-8-10 etc… x Box Jumps (24/20)

Post rep completed to comments.

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01.13.2017

By Samy Daghir / January 12, 2017 / 5 Comments

img_7110Warm-up Drills
I. Row 2 minutes
II. 2-3 rounds of
10 x KB Swings
25ft Waiter’s Walk
:20 x Armbar Stretch
III. Mobility

Impact/Focus: Deadlift 5-5-5
Warm-up as needed (3 sets x 5 reps) before completing the following workload for Deadlift.

Deadlift 5-5-5 @75%5RM

Notes: Link to 5 rep maximum deadlift 01.06.2017 post HERE.

Post loads to comments.

“A Friday”
Complete the workload below every minute on the minute for 14:00 alternating between the following movements.

Odd: 10 x Thruster (75/55lbs)
Even: 10 x Toes-2-Bar

Post scores to comments.

Skill Development
I. Slay Goats
II. Slay Mobility
III. Post WOD Nutrition
IV. Sleep

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01.12.2016

By Samy Daghir / January 12, 2017 / 3 Comments

fullsizerender-74Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
5 x Snatch Grip Deadlift
5 x Hang Power Snatch
5 x Overhead Squat
5 x Klokov Press
III. Mobility

Impact/Focus: Hang Power Snatch
Warm up as needed (3 sets x 3 reps) before completing the following workload for Hang Power Snatch (@ Knee Cap).

Hang Power Snatch 3-3-3-3-3

Post loads to comments.

“Oar’s Revenge”
Complete as many rounds/reps as possible in 6:00 of:
Row 250m
10 x Ring Dips

Rest 2:00

Complete as many rounds/reps as possible in 5:00 of:
Row 250m
10 x Burpees Over Rower

Post rounds/reps completed to comments.

Skill Development
Muscle up Work (Full, Transitions, Negatives, etc.)

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01.11.2016

By Samy Daghir / January 11, 2017 / 3 Comments

fullsizerender-73Warm-up Drills
I. Run (Indoors)
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Crab Walk
25ft Bear Crawl
25ft Inchworms
25ft Spider Lunge
10 x Scorpion Stretch
III. Mobility

Impact/Focus #1: Push Press 5RM
Warm up as needed (3 sets x 5 reps) before working to establish a new 5-rep maximum effort for Push Press.

Push Press 5-5-5-5-5RM

Post loads to comments.

Impact/Focus #2: Midline Strength
Complete 4 rounds for quality of
10 x Slamball (40/20)
15 x GHD Sit-ups
20 x Russian Twists (40/20)

WOD
5-10:00 Metabolic Conditioning

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01.10.2016

By Samy Daghir / January 9, 2017 / 2 Comments

img_7146Warm-up Drills
I. Row 2 minutes
II. 2 Rounds of
6 x Medicine Ball Cleans (20/14lbs)
8 x Overhead Walking Lunges (20/14lbs)
8 x Hollow Rocks
III. Mobility

Impact/Focus: Power Clean
Warm up as needed before completing the following workload of Power Snatch every :90 for 7 working sets.

2 x Power Clean

Notes: Athletes should plan to stage weights for increasing loads across sets as able. Reps should be touch and go. Ideal workload range would be 80-90% of 1rm.

Post loads to comments.

“Puppies”
6 Rounds for time of
10 x Pull-ups
7 x Box Jumps (24/20”)
50ft Overhead Walking Lunges (45/25lbs)

Post scores to comments.

Skill Development
A. 3 sets of 20 x GHD Sit-ups
B. 3 sets of 30 x Abmat Sit-ups

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01.09.2016

By Samy Daghir / January 9, 2017 / 3 Comments

img_3586

The goal and PR boards have been erased. Now let’s fill them back up!

Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
5 x Pull-ups (Deadhang)
10 x Push-ups (CFGS)
15 x Air Squats (Wall Therapy)
III. Mobility

Impact/Focus: Back Squat 1RM
Warm up as needed (3 sets x 3 reps) before working to establish a new 1-rep maximum effort for Back Squat.

Back Squat 1-1-1-1-1RM

Notes: This is the day many of you have been waiting for. Let’s go Freaks!

Post loads to comments.

“Hush”
Complete as many rounds/reps as possible in 10:00 of
10 x Push-ups
10 x ‘American’ KB Swings (32/24)
15 x Wallball (20/14)

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01.06.2017

By Samy Daghir / January 6, 2017 / 4 Comments

img_7121Warm-up Drills
I. Row 2 minutes
II. 2-3 rounds of
10 x KB Swings
25ft Waiter’s Walk
:20 x Armbar Stretch
III. Mobility

Impact/Focus: Deadlift 5RM
Warm-up as needed (3 sets x 5 reps) before working to establish a new 5-rep max for Deadlift.

Deadlift 5-5-5-5-5RM

Post loads to comments.

“Overhead Fran”
21-15-9 for time of
Overhead Squat (115/75lbs)
Pull-ups

Post scores to comments.

Skill Development
I. Slay Goats
II. Slay Mobility
III. Post WOD Nutrition
IV. Sleep
V. Re-commence Attack

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01.05.2017

By Samy Daghir / January 5, 2017 / 2 Comments

img_0007Warm-up Drills
I. Speed Rope 2:00
II. 2 Rounds of
5 x Medicine Ball Cleans (20/14lbs)
6 x Overhead Walking Lunges (20/14lbs)
7 x Push-ups
8 x Hollow Rocks
III. Mobility

Impact/Focus: Flight Simulator
Complete the following pyramid of Double-unders for time against a 12:00 Running Clock:
5-10-15-20-25-30-35-40-45-50-45 … 5

Notes: Complete each rung on the ladder unbroken before moving on.

All the way up and down is a complete evolution. Reference scores from 01.20.2015 HERE.

Post scores to comments.

“Heavy Winded”
4 Rounds for time of
10 x Push/Split Jerk (165/115lbs)
Row 500m

Notes: Take a few gulps of air and ensure each row effort is as maximal as possible. Work on using the stroke per minute and 500m split time info to keep motivated and on track towards hard efforts today. Get some, freaks.

Post scores to comments.

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