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WOD & Blog

Friday 04.20.2018

By Chase / April 20, 2018 / 3 Comments

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

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

Deadlift 5-5-5-5-5 (75% of 5RM)

Notes: To determine today’s workload, athletes should use their 5RM established on 04.13.2018.

Post loads to comments.

“Obsessive”
Complete for time

30 x Medicine Ball Cleans (20/14)
50ft x Handstand Walk
30 x Medicine Ball Cleans (20/14)
50ft x Handstand Walk
30 x Medicine Ball Cleans (20/14)
50ft x Handstand Walk

Post times to comments.

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Thursday 04.19.2018

By Samy Daghir / April 19, 2018 / 3 Comments

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

Impact/Focus: Rind Dip Training 
Complete one of the following training options for Ring Dips (or static dips; scaled).
I. 4 sets of 8-10 reps x Strict Ring Dips
II. 4 sets of 8-10 reps x Scaled/Modified Dips
III. 4 sets of 4 reps x Jump through Dip ROM + Negative

Post selections, sets, reps to comments.

“Slosh Pipe”
Against a 10:00 Running Clock
Row 600m
Then ascending AMRAP of
Box Jumps (24/20”) x 5,10,15,20…
GHD Sit-ups x 5,10,15,20…

Notes: Scaling should be 1:1 for Abmat Sit-ups. Get some, freaks.

Post scores to comments.

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Wednesday 04.18.2018

By Chase / April 17, 2018 / 5 Comments

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 #1: Push Press
Warm up as needed (3 sets x 5 reps) before completing the following workload for Push Press.

Push Press 5-5-5-5 (75% of 5RM)

Notes: To determine today’s workload, athletes should use their 5RM established on 04.11.2018.

Post loads to comments.

Impact/Focus #2: Pull-ups
Complete the following rep scheme of strict dead hang pull-ups every minute on the minute for 10:00.

Pull-ups 10-9-8-7-6-5-4-3-2-1

Post reps completed to comments.

“Hedge Your Bets”
Complete as many rounds/reps as possible in 7:00 of
7 x Thrusters (75/55)
7 x Power Snatch (75/55)

Post rounds/reps completed to comments.

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Tuesday 04.17.2018

By Chase / April 17, 2018 / 4 Comments

Warm-up Drills
I. Speed Rope 2:00
II. 2-3 rounds of
5 x KB Swings
5 x Strict Press (each arm)
10 x Air Squats (Wall Therapy)
III. Mobility

Impact/Focus: Back Squat Week 2
Warm up as needed before completing the following workload for Back Squat.

Back Squat 5-5-5-5-5 (+5-10lbs heavier than last)

Notes: Last weeks 5×5 were all based of 75% of our 5RM that was established on 04.02.2018.

Post loads 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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Monday 04.16.2018

By Chase / April 15, 2018 / 4 Comments

Good luck to all those running the Boston Marathon!

Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
5 x Pull-ups
5 x Clean
5 x Push Jerk
10 x Push-ups
III. Mobility

“Marathon Monday”
Complete 5 rounds for time
4 x Clean & Jerk (185/135)
15 x Chest-to-bar Pull-ups
13 x Lateral Burpees Over Bar
Then…
Run 800m

Notes: Today’s WOD was created by CrossFit Southie (Boston, MA, USA) after the April 15, 2013 Boston Marathon bombing, which killed 3 civilians (Martin Richard (8), Krystle Campbell (29), and Lingzi Lu (23)) and injured an estimated 264 others.

There will be a 25:00 time cap on the 5 rounds. At that time, anyone not finished will run the 800m.

Post times to comments.

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Friday 04.13.2018

By Chase / April 12, 2018 / 3 Comments

Warm-up Drills
I. Run 400m
II. 2-3 rounds of
50ft Waiters Walk
10 x KB Swings
10 x SDLHP
10 x Hollow Rocks
III. Mobility

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

Deadlift 5-5-5-5-5RM

Post loads to comments.

“Friday the 13th”
Complete as many rounds/reps as possible in 13:00 of
Run ~400m
13 x Toes-2-Bar
13 x Slamball (40/20)

Post rounds/reps completed to comments.

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Thursday 04.12.2018

By Samy Daghir / April 11, 2018 / 3 Comments

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

Impact/Focus: Rind Dip Training EOMOTM
Complete one of the following training options for Ring Dips (or static dips; scaled) every 2:00 for Five Rounds Total (10:00).

I. Max Reps x Strict Ring Dips
II. 6-8 reps x Scaled/Modified Dips
III. 3-5 x Jump through Dip ROM + Negative

Post selections, sets, reps to comments.

“Horseshoes & Hand-grenades”
Complete as many repetitions as possible during each work interval. Complete six rounds of a given movement before moving on to another exercise.

6 Rounds of :20 max reps x :10 rest of
Hang Power Cleans (95/65lbs)
:30 x Transition

6 Rounds of :20 max reps x :10 rest of
Push-ups
:30 x Transition

6 Rounds of :20 max reps x :10 rest of
DB Snatch*
:30 x Transition

6 Rounds of :20 max reps x :10 rest of
DB Front Squat**

Notes: DB Snatch will be :20 on the right arm, rest :10 seconds, then :20 on the left arm, etc. DB Front Squat may be interpreted as with the ends of the DB in each hand providing modified Front Rack position or as a traditional DB Goblet Squat. Get some, freaks.

Scores will be total reps per movement, with high and low scores noted if possible.

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Wednesday 04.11.2018

By Chase / April 10, 2018 / 4 Comments

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

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

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

Post loads to comments.

“Buttermilk”
Complete 5 rounds for time of
15 x GHD Sit-ups
40 x Double unders

Post times to comments.

ROMWOD
“Expect Greatness”

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Tuesday 04.10.2018

By Samy Daghir / April 10, 2018 / 3 Comments

Warm-up Drills
I. Jump Rope x 3:00
(move/rest as needed to work skill set & warm-up)
II. 2-3 rounds of
3 x Pull-ups
5 x Power Snatch
7 x Overhead Squat
III. Mobility

Impact/Focus: Pull-up Training EOMOTM
Complete one of the following training options for Pull-ups every 2:00 for Five Rounds Total (10:00).

I. Max Reps x Deadhang Pull-ups
II. 5-7 x Scaled Banded Pull-ups
III. 3-5 x Negatives

Post selections, sets, reps to comments.

“Threefer Madness”
3:00 AMRAP of
5 x Power Snatch (115/75lbs)
15 x Wallball (20/14lbs)
1:00 Rest

3:00 AMRAP of
5 x Power Snatch (115/75lbs)
15 x Wallball (20/14lbs)
1:00 Rest

3:00 AMRAP of
5 x Power Snatch (115/75lbs)
15 x Wallball (20/14lbs)

Notes: Scale weight as necessary to facilitate an ability to navigate multiple rounds of the first AMRAP with sets of unbroken Power Snatch. Get some, freaks.

Post scores as total reps completed per AMRAP to comments.

Skill Development
For quality
5 Rounds of (:15 x :45 rest)
L-sit/V-sit (time)
Then…
5 Rounds of (15 reps x :30 rest)
GHD/Abmat Sit-ups (for reps)

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Monday 04.09.2018

By Chase / April 9, 2018 / 5 Comments

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
Warm up as needed (3 sets x 5 reps) before completing the following workload for Back Squat.

Back Squat 5-5-5-5-5 (75% of 5RM)

Notes: To determine today’s workload, athletes should use their 5RM established on 04.02.2018.

Post loads to comments.

“Bumblebee”
Complete 4 rounds for time of
8 x Handstand Push-ups
16 x Box Jumps (24/20)
24 x Row Calories

Post times to comments.

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