(603) 782-8230 | [email protected]

WOD & Blog

Thursday 09.21.2017

By Samy Daghir / September 20, 2017 / 3 Comments
Dino Push Jerking 255lbs like buttah. Yesssss!

Warm-up Drills
I. Run 400m
II. 9 Fundamentals x 5 reps each
III. Mobility

“Oh, Snap”
Complete as many rounds/reps as possible in 18:00 of
40kcal Row
40 x GHD Sit-ups
40 x 1-arm DB Snatch (alt.L/R;50/35lbs)
40 x Russian Twists (50/35lbs)
40 x Walking Lunges (20R+20L)

Notes: Each rotation of the torso is one repetition of a Russian Twist. Use a singe dumbbell held with both hands for this movement, feet elevated during execution. DB Snatch is 20 reps per arm, alternating sides with a single dumbbell. Walking lunges are 20 per leg.

Get some, freaks.

Post scores to comments.

Skill Development
*See whiteboard for guidance.

Read More

Tuesday 09.19.2017

By Samy Daghir / September 18, 2017 / 4 Comments

Warm-up Drills
I. Run 400m
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 Snatch
Warm up as needed (3 sets x 3 reps) before completing the following workload for Power Snatch.

Power Snatch 2-2-2-2-2 (85% 1RM)

Notes: Athletes should base their % off their 1RM established on 08.29.2017.

Post loads to comments.

“WoofII”
10-9-8-7-6-5-4-3-2-1 reps for time of
Wallball (20/14lbs)
Toes-2-Bar
Burpees

Post times to comments.

Skill Development
I. Ring Support (tabata)
Score cumulative seconds in hold
II. Pull-ups 5 sets of (7 @ 81X2 tempo)
Score is getting stronger
III. 3 sets Push-ups (15 @ 2111 tempo)
Score is getting stronger
IV. L-sit (tabata)
Score cumulative seconds in hold

Post scores to comments.

Read More

Thursday 09.14.2017

By Samy Daghir / September 13, 2017 / 4 Comments
Dylan’s first Muscle-up skill achievement inauguration… Getting after it, YESSSSSSS!

“The struggle itself towards the heights is enough to fill a [human] heart. One must imagine Sisyphus happy.”
― Albert Camus, The Myth of Sisyphus and Other Essays

Warm-up Drills
I. Run 200m
II. 2-3 Rounds of
5 x Pull-ups
:10 x Kick-up to Handstand Hold
10 x Medicine Ball Cleans (20/14lbs)
III. Mobility

Impact/Focus: Turkish Get-up + Overhead Squat
Warm up as needed (3-5 sets; increasing in weight) before completing the following Turkish Get-up and KB Overhead Squat Every two minutes for 6 rounds (12:00 EOMOTM).

1 x Turkish Get-up + 1 x KB Overhead Squat
1 x Turkish Get-up + 1 x KB Overhead Squat

Notes: The left and right side of each athlete must accomplish 1 x Turkish Get-up + 1 x KB Overhead Squats within the 2:00 time limit for a round and/or weight to be considered successfully completed.

Post loads to comments.

“Gym-Nasty Sustenance”
4 Rounds for time of
7 x Bar Muscle-ups
10 x Hang Power Cleans (135/95lbs)
12 x Handstand Push-ups

Post scores to comments.

Skill Development
I. Mobility: Pick at least two mobility efforts adressing personal weaknesses today. If you are unsure where to start ask a Coach to give you some guidance on selecting and learning some new ways of the Supple Leopards.
II. Rope Climb Training: 4 Rounds of 1 x Ascent/ 3 x Pull-to-standing/ or 5 x Sit on box for anchoring feet practice + Pull-to-upright position on rope
III. L-sit x :20/:15/:10/:05 w/rest equal to each working set (rings if possible).

Read More

Tuesday 09.12.2017

By Samy Daghir / September 11, 2017 / 4 Comments
Post Hero WOD “LUKE” debrief this past Saturday with comrades Russ, Dylan, and Rohan. Thank you, gents!

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

Impact/Focus: Front Squat 5-5-5-5-5
Warm up as necessary (2-3 sets x 3-5 reps each) before completing the workload below.

Front Squat x 5-5-5-5-5

Post load to comments

“Duple-Core Couplet”
Complete as many rounds/reps as possible in 10:00 of
10 x Push-ups
15 x GHD Sit-ups

Notes: Today’s emphasis will absolutely be on executing the best possible range of motion and performance standard for the Push-up: Demo video linked HERE.

Skill Development
I. Mobility: Pick at least two mobility efforts adressing personal weaknesses today. If you are unsure where to start ask a Coach to give you some guidance on selecting and learning some new ways of the Supple Leopards.
II. Handstand Walking: 4 Rounds of 25 feet w/:15 rest
III. L-sit x :20/:15/:10/:05 w/rest equal to each working set

Read More

Friday 09.08.2017

By Samy Daghir / September 7, 2017 / 4 Comments
Heidi hits her first handstand via kick-up!

“…Expressed in biological terms: Organisms suffer deprivation; deprivation creates needs; needs activate drives; drives activate behavior; behavior is goal directed; achieving the goal has survival value.” –Clark L. Hull

Warm-up Drills
I. Run 400m
II. Coach’s Choice
III. Mobility

Impact/Focus: Deadlift (Week 9)
Warm up as needed (3 sets x 5 reps) before completing the following workload for Deadlift.

Deadlift 5-5-5-5-5 (+5-10lbs from previous week)

Notes: 75% work was based off current 5-rep max established on 07.07.2017.

Post loads to comments.

“Skills & Wills”
For time
100 x Double-unders
10 x Muscle-ups
80 x Double-unders
8 x Muscle-ups
60 x Double-unders
6 x Muscle-ups
40 x Double-unders
4 x Muscle-ups
20 x Double-unders
2 x Muscle-ups

Post times to comments.

Skill Development
*See whiteboard for guidance.

Read More

Wednesday 09.06.2017

By Samy Daghir / September 5, 2017 / 4 Comments

Warm-up Drills
I. Row 500m
II. 9 Fundamentals x 5 reps each
III. Mobility

Impact/Focus: Back Squat 1RM
Warm-up as needed (3 sets x 3 reps) before completing the following workload for Back Squat.

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

Notes: Compare scores to 01.09.2017 linked HERE. Athletes may go as heavy as proper form permits; Get some, freaks.

Post loads to comments.

“Recurring Decimal”
Complete as many rounds/reps as possible in 9 minutes of
9 x Box Jumps (24/20”)
9 x Burpees
9 x Slamball

Post scores to comments.

Skill Development
I.*If time permits the Coach on deck will assign Skill Development work.
II. Mobility

Read More

Friday 09.01.2017

By Samy Daghir / September 1, 2017 / 4 Comments
Congratulations to Sherri and Abby for graduating the On-Ramp Course!

ANNOUNCEMENTS:
– We will be closed for Labor Day, Monday September 4th.
– Our September on-ramp begins Tuesday Sept 5th at 6pm. Tell your friends!

Warm-up Drills
I. Row 2:00
II. 2 rounds of
10 x American KB Swings
10 x Push-ups
10 x Abmat Sit-ups
III. Mobility

Impact/Focus: Deadlift (Week 8)
Warm up as needed (3 sets x 5 reps) before completing the following workload for Deadlift.

Deadlift 5-5-5-5-5 (+5-10lbs from previous week)

Notes: 75% work was based off current 5-rep max established on 07.07.2017.

Post loads to comments.

“All Labor”
20-16-12-8 reps for time of
Overhead Squat (95/65lbs)
Lateral Burpees
GHD Sit-ups

Post scores to comments.

Read More

Thursday 08.24.2017

By Samy Daghir / August 24, 2017 / 3 Comments

Warm-up Drills
I. Run 400m
II. Coaches’ Choice
III. Mobility

Impact/Focus: Power Clean :75 Repeats
Warm-up as needed before completing the following every :75 seconds for a total of eight rounds.

Every :75 for 8 Rounds: 2 x Power Clean (80%1RM)

Notes: Athletes should use 80% of a 1 repetition maximum Power Clean as a guideline for workloads to aim for today.
For percentages use one rep maximum Power Clean scores from 07.11.2017 linked HERE.

Post scores to comments.

“Regional 17.2 Redux”
21-15-9 for time of
Dumbbell Snatch (50/35lbs)
Ring Dips
GHD Sit-ups

Notes: Dumbbell Snatch is one arm at a time, alternating sides. The reps per round represent the TOTAL number of reps; for example, the 21 reps will have 10 reps on one arm and 11 reps on the other, to be executed alternating sides. Get some, freaks.

Post scores to comments.

Skill Development
I. Handstand walks and holds x 10:00 practice
II. Mobility drills from the Poster references, work 2-3 areas that need improved mobility and function for 2-5 minutes each. Socialize with your peers during this recovery effort, it makes the pain not so… painful.

Read More

Tuesday 08.22.2017

By Samy Daghir / August 21, 2017 / 4 Comments

Warm-up Drills
I. Speed Rope x 2-3:00
II. 2 rounds for quality of
7 x KB Swings
7 x Wallball
7 x Burpees
III. Mobility

“Filthy Fifty”
For time:
50 x Box Jumps (24/20)
50 x Jumping Pull-ups
50 x KB Swings (24/16)
50 x Walking Lunges
50 x Knees-to-elbows
50 x Push press (45/35)
50 x Back Extensions
50 x Wallballs (20/14)
50 x Burpees
50 x Double-unders

Notes: Athletes within their initial three months of CrossFitting will scale to the “Dirty Thirty” version of this workout which assigns a workload of 3o repetitions per movement. All athletes, both scaled and rx, will be further challenged to finish under a 40:00 time cap. Reference scores from WOD posted 04.30.2015.

Post time to comments.

Skill Development
I. GOAT Work

Read More

Thursday 08.17.2017

By Samy Daghir / August 16, 2017 / 2 Comments
Congratulations to Coach Chase on earning his CrossFit Level 2 this past weekend!

Warm-up Drills
I. Run 200m
II. 1-2 Rounds of
Medicine Ball Complex
5 x Air Squat to Med Ball
5 x Med Ball Deadlift
5 x Med Ball Deadlift + Shrug
5 x Medicine Ball Cleans
5 x Med Ball Thrusters
5 x Med Ball Thruster Toss+Catch (in place)
5 x Squat Jump off Medicine Ball to max height
III. Mobility

“Team Metcon”
Complete as many rounds/reps as possible in 20:00 of the following:
Partner 1: Run 400m
Partner 2: while Partner 1 is running complete
20 x Overhead Walking Lunges ([email protected]/50lbs)
20 x Wallball (20/14lbs)

Notes: Walking Lunges are performed 10 reps on one arm and then 10 reps on the other arm each round. the db may move overhead via one arm snatch, clean &jerk, push press or press to establish a stable, functional position at lock-out before working through the lunges.

Score is total rounds/reps of Lunges and Wallball.

Read More

Archives