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WOD & Blog

03.31.2017

By Samy Daghir / March 31, 2017 / 2 Comments

FullSizeRender-79ANNOUNCEMENTS:
–Our April On-Ramp class begins Tuesday April 4th at 6pm. Tell your friends!

Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
25ft Waiters Walk
10 x KB Swings (24/16)
10 x Hollow Rocks
III. Mobility

“Fraggle Rock”
Complete as many rounds/reps as possible in 12:00 of
18 x Sledgehammer Strikes (Alternating)
12 x KB Snatch (24/16)(Alternating)
6 x Toes-2-Bar

Post times to comments.

Skill Development
3 rounds for quality of
8 x DB Row
15 x Back Extensions
10 x Pistols (5L/5R)

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03.30.2017

By Samy Daghir / March 29, 2017 / 2 Comments

Frame-29-03-2017-08-32-08

ANNOUNCEMENTS:
–Our April On-Ramp class begins Tuesday April 4th at 6pm. Tell your friends!
 

Warm-up Drills
I. 2 Round for quality of
Run 3 Indoor Laps
10 x Back Squat (barbell)
10 x KB Sumo Deadlift (24/16kg)
:15 x Handstand Hold (kick-up to wall)
II. Mobility

 

“Beasts of Burden”
Complete for time
10-8-6-4-2 x Tire Flip + Bound
10-8-6-4-2 x Handstand Push-ups
10-8-6-4-2 x Back Squat (BW x 1.5)

Note: Round 1 will consist of 15 x Tire Flips and Bounds, 10 x Handstand Push-ups, and 10 x Back Squats. Continue with the rep scheme above for the remaining 4 rounds. Back Squat weights should be scaled to 1.25, 1, .75 etc as necessary. Each tire flip + bound is defined as one flip of the tire followed by a bounding jump (not onto tire as a box jump) into the center of the tire and out the other side. Get some, freaks.
Reference WOD: April 8, 2014 link found HERE.

Post scores to comments.

Skill Development
5 Rounds for quality work/max time in hold of
:30 x L-sit (rings/paralettes/hanging knee raise)
:30 x Rest
5-7 strict reps x Pull-ups or Chin-ups

Post training to comments.

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03.29.2017

By Samy Daghir / March 28, 2017 / 5 Comments

IMG_8859ANNOUNCEMENTS:
– Our April On-Ramp class begins Tuesday April 4th at 6pm. Tell your friends!

Warm-up Drills
I. Row 2:00
II. 9 Fundamentals x 5 reps each
III. Mobility

Impact/Focus: Snatch Complex
Warm up as needed before completing the following complex for max weight.

Snatch + 2 Overhead Squat

Post loads to comments.

“Sufficiently Grim”
Complete 21-15-9 reps for time of
Row (kCal)
Bumper Ground-2-Overhead
Burpees (Jump on Plate)

Post times to comments.

Skill Development
I. DB Row 4×10 reps
II. Turkish Get-up Light Work 5×3 (per arm)
III. Slay GOATS

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03.28.2017

By Samy Daghir / March 27, 2017 / 3 Comments

Frame-27-03-2017-09-29-31Warm-up Drills
I. Run Indoors
II. 6:00 Dynamic Warm-up
High Knees
Butt Kicks
Shuffle
Karaoke
Hip Circles
Walking Lunges
III. Mobility

“Choose Your Own Adventure Part 2”
Complete Four Rounds of the following workload for each respective movement/station as quickly as possible.
1:00 or 7 x Power Clean (165/110lbs)
1:00 or 10 x Pull-ups
1:00 or 20 x GHD Sit-ups
Rest 1:00

Notes: Athletes may either grind through a ruthless time trial workload for the entire minute or perform a max effort sprint/unbroken set of work; this ensures maximal rest and thus better repeat maximal efforts across the day’s training. Get some, freaks.

Post scores to comments.

Skill Development
ROMWOD: “Open Series: 17.5”

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03.27.2017

By Samy Daghir / March 26, 2017 / 6 Comments

PPvhLXD-ANNOUNCEMENTS: Those who registered please make sure to SUBMIT YOUR SCORES by 8pm on Monday (3/27) so that we can ensure SCORES ARE VALIDATED before the submission time cap.

Warm-up Drills
I. Row 2:00
II. Coaches’ Choice
III. Mobility

“Workout 17.5”
10 rounds for time of
9 x Thrusters (95/65)
35 x Double-unders

VARIATIONS
Rx’d: (Ages 16-54)
Men use 95 lb. Women use 65 lb.
Scaled: (Ages 16-54)
Men use 65 lb. and perform single-unders, Women use 45 lb. and perform single-unders
Masters 55+:
Men use 65 lb. Women use 45 lb.
Scaled Masters 55+:
Men use 45 lb. and perform single-unders Women use 35 lb. and perform single-unders

NOTES
This workout begins with the barbell on the floor and the athlete standing tall. At the call of “3, 2, 1 … go,” the athlete will perform 9 thrusters, then 35 double-unders. They will repeat this couplet for a total of 10 rounds. During the workout, only the athlete may handle their equipment, and the rope must be set on the ground while the athlete is performing thrusters.

Every second counts in this workout. The athlete’s score will be the time it takes to complete all 440 repetitions. Time will be recorded in full seconds. Do not round up. If an athlete finishes in 15:40.8, their score is 15:40. There is a 40-minute time cap. If the athlete does not finish all 440 reps within the time cap, their score will be the number of reps completed. There is no tiebreaker for this workout.

*A printable PDF of the 17.5 Workout and Scorecard may be found at the games.crossfit.com link HERE.

**Full movement standards may be found HERE.

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03.24.2017

By Samy Daghir / March 24, 2017 / 5 Comments

IMG_0858Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
25ft Waiters Walk
5 x Pull-ups
10 x KB Swings
III. Mobility

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

Sumo Deadlift 5-5-5-5-5

Notes: Athletes should plan to focus on form/function over weight with today’s training in preparation for 17.5.

Post loads to comments.

“Clandestine”
Complete 10-9-8-7-6-5-4-3-2-1 reps of
Pull-ups
‘American’ KB Swings (24/16)
V-ups

Post times to comments.

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03.23.2017

By Samy Daghir / March 23, 2017 / 3 Comments

FullSizeRender-78Warm-up Drills
I. Speed Rope 2:00
II. 9 Fundamentals x 5 reps each
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 5-5-5-5-5

Post loads to comments.

“Dragon Hunter”
Complete 6 rounds for time of
6 x Clean & Jerk (155/105)
30 x Double unders

Post times to comments.

Skill Development
I. 3×15 Back Extensions
II. Light TGU Work
III. Handstand Skill Work

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03.22.2017

By Samy Daghir / March 22, 2017 / 4 Comments

IMG_1042Warm-up Drills
I. 2 rounds of
Row 300m
8 x Power Snatch
10 x Push-ups
10 x Hollow Rocks
III. Mobility

Impact/Focus #1: Power Snatch
Warm up as needed (3 sets x 5 reps) before completing the following workload for Power Snatch.

Power Snatch 3-3-3-3-3 (Touch & Go)

Post loads to comments.

Impact/Focus #2: Thruster EMOTM
Warm up as needed before completing the following workload for Thrusters every minute on the minute for 10:00.

3 x Thrusters

Notes: Athletes should plan to increase weight every 1-2 sets as needed to facilitate proper technique through three consecutive repetitions.

Post loas to comments.

“Zero Dawn”
Complete as many rounds/reps as possible in 10:00 of
6-9-12-9-6 x Ring Dips
15-15-15-15-15-15 x GHD Sit-ups

Post rounds/reps completed to comments.

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03.21.2017

By Samy Daghir / March 20, 2017 / 3 Comments

IMG_0032”And it’s the chance — to find out what I could [really] do… No, I don’t like work. I’d much rather laze about and think of all the fine things that could be done.
I don’t like work, no man truly does. But I like what is in the work… The chance to find yourself.
Your own reality. For yourself, not for others. What no other man can ever know.”
–Marlow, Heart of Darkness

Warm-up Drills
I. Row 2:00
II. 6:00 Dynamic Warm-up
High Knees
Butt Kicks
Shuffle
Karaoke
Hip Circles
Walking Lunges
III. Mobility

“Choose Your Own Adventure”
Complete the following workload for each respective movement/station as quickly as possible.
1:00 or 15 x Toes-2-Bar
1:00 or 3 x Shuttle Sprints
1:00 or 20 x Russian Twists (40/20lbs)
1:00 or 10 x Burpees

Notes: Athletes may either grind through a ruthless time trial workload for the entire minute or perform a max effort sprint/unbroken set of work; this ensures maximal rest and thus better repeat maximal efforts across the day’s training. Get some, freaks.

Post scores to comments.

Skill Development
ROMWOD: “Strong Foundation”

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03.20.2017

By Samy Daghir / March 19, 2017 / 4 Comments

PPvhLXD-ANNOUNCEMENTS: Those who registered please make sure to SUBMIT YOUR SCORES by 8pm on Monday (3/13) so that we can ensure SCORES ARE VALIDATED before the submission time cap.

Warm-up Drills
I. Row 2:00
II. Coaches’ Choice
III. Mobility

“Workout 17.4”
Complete as many rounds and reps as possible in 13 minutes of:
55 x Deadlifts (225/155)
55 x Wall-ball shots, (20/14)
55 x Calorie Row
55 x Handstand Push-ups

VARIATIONS
Rx’d: (Ages 16-54)
Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target
Scaled: (Ages 16-54)
Men deadlift 135 lb., throw 20-lb. ball to 9-ft. target and perform hand-release push-ups
Women deadlift 95 lb., throw 10-lb. ball to 9-ft. target and perform hand-release push-ups
Masters 55+:
Men deadlift 185 lb., throw 20-lb. ball to 9-ft. target and push press 95 lb.
Women deadlift 125 lb., throw 10-lb. ball to 9-ft. target and push press 65 lb.
Scaled Masters 55+:
Men deadlift 135 lb., throw 14-lb. ball to 9-ft. target and push press 65 lb.
Women deadlift 95 lb., throw 10-lb. ball to 9-ft. target and push press 45 lb

NOTES
Prior to starting this workout, each athlete will need to mark a box on the ground and a foot line on the wall for the handstand push-ups (details in Movement Standards section). They will also need to mark the required height on the wall or wall-ball target. This workout begins with the barbell on the floor and the athlete standing tall. At the call of “3, 2, 1 … go,” the athlete will perform 55 deadlifts, then move to the designated target to complete 55 wall-ball shots, then to the rower to pull 55 calories, then to the wall for handstand push-ups. If 55 handstand push-ups are completed, the athlete will move back to the barbell to begin another round.

The athlete’s score will be the total number of repetitions completed within the 13-minute time cap.

TIEBREAK
The scoring for this workout includes a tiebreak. Upon completion of 55 reps of each exercise, time should be marked. When you submit your final result, your score will be the number of reps completed. There will be another field in which you will enter the elapsed time at which you completed your last full set on any of the exercises. In the case where two athletes have the same score (total number of reps), the athlete with the lower tiebreak time will be ranked higher.

Note: All tiebreak times must be reported in elapsed time, not in time remaining. If you are using a countdown timer, you must convert to elapsed time before reporting your score. For this reason, it is recommended you set your clock to count up.

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