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WOD & Blog

06.01.2017

By Samy Daghir / May 31, 2017 / 4 Comments

FullSizeRender.jpg-1ANNOUNCEMENTS:
– Our June On-Ramp class begins Tuesday June 6th at 6pm. Tell your friends!
– Charity’s Veteran Run To Home Base 9k fundraiser page link found HERE.

Warm-up Drills
I. 9 Foundational Movements x 5 Reps each
II. Mobility

Impact/Focus: Front Squat Heavy Singles
Warm up as needed (3 sets x 2-3 reps each) before completing the following workload for Front Squats. Utilize additional sets of single reps to build to the 90-95% workload range as needed to facilitate best lifting performance.

Front Squat 1-1-1-1 (90-95% of 1RM)

Notes: Get some (comma) freaks.

Post loads to comments.

“Put Five On It”
For time
25 x Wallball
20 x Toes-2-Bar
20 x Burpee (both hands to rig)

20 x Wallball
15 x Toes-2-Bar
15 x Burpee (both hands to rig)

15 x Wallball
10 x Toes-2-Bar
10 x Burpee (both hands to rig)

Post scores to comments.

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05.31.2017

By Samy Daghir / May 30, 2017 / 3 Comments

IMG_2048ANNOUNCEMENTS:
– Our June On-Ramp class begins Tuesday June 6th at 6pm. Tell your friends!
– Charity’s Veteran Run To Home Base 9k fundraiser page link found HERE.

Warm-up Drills
I. Row 2:00
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: Power Clean + Push Jerk
Warm up as needed (3 sets x 3 reps) before working to establish a heavy single repetition record.

Power Clean + Push Jerk 1-1-1-1-1
Drop Sets 3×2 @ 80%

Notes: Today is not necessarily a 1RM effort but rather a heavy single based on how your body responds. Technique takes precedence as usual. Drop sets will be based off highest number hit.

Post loads to comments.

“All In The Hips”
Complete 10-9-8-7-6-5-4-3-2-1 reps for time of
KB Swings (32/24)
Box Jumps (24/20)

Post times to comments.

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05.30.2017

By Samy Daghir / May 29, 2017 / 3 Comments

18700727_1409152105797451_1374280530790289475_oThank you to everyone that took time out of their weekend to show their respects for “Murph” and those who have given the ultimate sacrifice this morning. It was a great turnout and awesome atmosphere. This community continues to amaze us. It was a great kick off to an exciting summer! – CFNH Coaches

ANNOUNCEMENTS:
– Our June On-Ramp class begins Tuesday June 6th at 6pm. Tell your friends!
– Charity’s Veteran Run To Home Base 9k fundraiser page link found HERE.

Warm-up Drills
I. Row 500m
II. Coaches Choice
III. Mobility

“Victory Laps”
Complete as many rounds/reps as possible in 13:00 of
Row 500m
10 x Slamball (40/20)
25 x Abmat Sit-ups

Post rounds/reps completed to comments.

ROMWOD
“Abiding”

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05.26.2017

By Samy Daghir / May 25, 2017 / 0 Comments

FullSizeRender 3ANNOUNCEMENTS:
– Join us for Memorial Day “Murph” on Monday May 29th at 9am.
-Charity’s Veteran Run To Home Base 9k fundraiser page link found HERE.

Warm-up Drills
I. Speed Rope 2:00
II. 2-3 rounds of
25ft x Farmers Walk (Left)
25ft x Farmers Walk (Right)
7 x SDLHP
7 x KB Swings
III. Mobility

Impact/Focus: Deadlift Every :90
Warm up as needed before completing the following workload of Deadlift every :90 for 10 sets total.

3 x Deadlift

Notes: Athletes should plan to increase weight every 1-2 sets as form allows.

Post loads to comments.

“Swedish Fish”
Complete as many rounds/reps as possible in 6:00 of
Row 250
30 x Double unders

Rest 2:00

Complete as many rounds/reps as possible in 6:00 of
Row 250
30 x Double unders

Post total rounds/reps completed to comments.

Skill Development
Mobilize in preparation for “Murph”

 

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05.25.2017

By Samy Daghir / May 24, 2017 / 3 Comments

IMG_1720

ANNOUNCEMENTS:
– Join us for Memorial Day “Murph” on Monday May 29th at 9am.
-Charity’s Veteran Run To Home Base 9k fundraiser page link found HERE.

Warm-up Drills
I. Coach’s Choice
II. Mobility

Impact/Focus: Push or Split Jerk 1RM
Warm up as needed (3 sets x 5 reps) before completing the workload below.

Push or Split Jerk x 1-1-1-1-1RM

Notes: Athletes should attempt to increase weight for each set, working up to a maximum effort single repetition Push Jerk. Get some, freaks.

Post loads to comments.

“Blackjack”
Four rounds for time of
9 x Burpees
15 x Slamball (40/20lbs)
21 x Wallball (20/14lbs)

Post scores to comments.

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05.24.2017

By Samy Daghir / May 23, 2017 / 4 Comments

FullSizeRenderANNOUNCEMENTS:
– Join us for Memorial Day “Murph” on Monday May 29th at 9am.
-Charity’s Veteran Run To Home Base 9k fundraiser page link found HERE.

Warm-up Drills
I. Run 400m/Row 500m
II. 2-3 rounds of
5 x Snatch Grip Deadlift (45/35)
5 x Power Snatch
5 x Overhead Squat
5 x Klokov Press
III. Mobility

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

Snatch 2-2-2-2-2

Post loads to comments.

Impact/Focus #2: KB Swing/GHD EMOTM
Complete the following workload every minute on the minute for 10:00.

Even: 15 x ‘American’ KB Swings (32/24)
Odd: 15 x GHD Sit-ups

ROMWOD
“Pigeons, Puppies, & Frogs”

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05.23.2017

By Samy Daghir / May 22, 2017 / 5 Comments
FullSizeRender
Charity is running a 9k to Home Base at Fenway on June 15, 2017… Her fundraiser page is in support of Veteran services through a Home Base program provided by the cooperation of the Boston Red Sox and Massachusetts General Hospital. Link can be found under announcements! Get some Charity!

ANNOUNCEMENTS:
– Join us for Memorial Day “Murph” on Monday May 29th at 9am.
-Charity’s Veteran Run To Home Base 9k fundraiser page link found HERE.

Warm-up Drills
I. Coach’s Choice
II. Mobility

Impact/Focus: Turkish Get-ups
Warm-up as needed before completing the following sets/reps of Turkish Get-ups.

2R+2L
2R+2L
2R+2L
1R+1L
1R+1L
1R+1L

Notes: Alternate every repetition of Turkish Get-ups from right and left side, thus the first working set would be 1L+1R x 2 at a given weight. Increase weights with each set as able.

Post scores to comments.

“Gymnasty-Thuglife”
Complete for time
Run 200m
20 x Pull-ups
20 x Ring Dips
Run 400m
20 x Pull-ups
20 x Ring Dips
Run 800m
20 x Pull-ups
20 x Ring Dips

Post scores to comments.

Skill Development
I. Individual Mobility/RomWOD efforts
II. 6 Rounds for quality work/max time in hold of
:15 x L-sit (rings/paralettes/hanging knee raise)
:45 x Rest/socialize
III. 4 Rounds for quality
:20 x Plank + Side Plank R + Side Plank L (total :60 work)
:30 x Rest/socialize

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05.22.2017

By Samy Daghir / May 21, 2017 / 2 Comments

18451619_1396977080348287_7039673982402435993_o

Shout out to WWE Superstars Becky, Charlotte, and Natalya for dropping in last week while they were in town. It was great meeting you!

ANNOUNCEMENTS:
– Join us for Memorial Day “Murph” on Monday May 29th at 9am.

Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
5 x Pull-ups
7 x Hollow Rocks
10 x Medicine Ball Cleans (20/14)
III. Mobility

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

Front Squat 1-1-1-1 (95% 1RM)

Notes: Complete the following workload percentage based off your current 1RM established on 04.17.2017.

Post loads to comments.

“Tier”
For time
12 x Power Cleans (165/115)
20 x Pistols (alternating)
9 x Power Cleans (185/125)
16 x Pistols (alternating)
6 x Power Cleans (205/135)
12 x Pistols (alternating)

Post times to comments.

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05.19.2017

By Samy Daghir / May 18, 2017 / 3 Comments
RenderedImage
WELCOME HOME STEVE!!!! YESSSSSS!!!!!!

ANNOUNCEMENTS:
– Join us for Memorial Day “Murph” on Monday May 29th at 9am.

Warm-up Drills
I. Run 200m
II. 3 rounds of
3 x Pull-ups (Deadhang)
7 x Push-ups (CFGS)
10 x Air Squats (Wall Therapy)
III. Mobility

“Cindy”
Complete as many rounds/reps as possible in 20:00 of
5 x Pull-ups
10 x Push-ups
15 x Air Squats

Notes: Yes, this is a benchmark WOD… Get some, freaks.

Post scores to comments.

Impact/Focus: Deadlift 5×3
Warm-up with 2-3 sets of 3 reps each, increasing weight in preparation for the working sets outlined below

Deadlift 3-3-3-3-3

Notes: Heavy is relative to personal discretion considering this lift is occurring post benchmark WOD. Strive for proper form and get after it… at least we’re going to be nice and waaaaarm.

Post scores to comments.

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05.18.2017

By Samy Daghir / May 17, 2017 / 3 Comments

IMG_0628-1ANNOUNCEMENTS:
– Join us for Memorial Day “Murph” on Monday May 29th at 9am.

Warm-up Drills
I. Coach’s Choice
II. Mobility

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

Push/Split Jerk 1-1-1-1 (92.5-95%1RM)

Notes: To determine todays working weight, athletes should reference their 1RM set on 04.13.2017. Athletes feeling frisky today can push the 95% side, while those beat up from a full throttle week thus far or perhaps prioritizing skill work can work lower percentages.

Post scores to comments.

“Event Horizon”
For time
30 x Double-unders
12R+12L x KB Snatch (24/16kg)
30 x Double-unders
10R+10L x KB Snatch (24/16kg)
30 x Double-unders
8R+8L x KB Snatch (24/16kg)
30 x Double-unders
6R+6L x KB Snatch (24/16kg)
30 x Double-unders
4R+4L x KB Snatch (24/16kg)
30 x Double-unders
2R+2L x KB Snatch (24/16kg)

Notes: Alternate arms for the KB Snatch.

Post scores to comments.

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