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WOD & Blog

Friday 12.14.2018

By Samy Daghir / December 14, 2018 / 3 Comments

Warm-up Drills
I. Row 2:00
II. 2 Rounds of
50ft x Waiters Walk
10 x KB Deadlift
10 x KB SDLHP
10 x KB Swings
III. 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 (increasing)

Notes: Work up to the heaviest form savvy five rep set possible. After using three or more sets to warm-up, increase the weight across 4 to 5 working sets in order to establish this day’s personal best rep record.

Post loads to comments.

“Slurry”
For time
15 x 1-arm KB Overhead Walking Lunges (L)
15 x 1-arm KB Overhead Walking Lunges (R)
15 x GHD Sit-ups
30 x KB Swings (24/16)

12 x 1-arm KB Overhead Walking Lunges (L)
12 x 1-arm KB Overhead Walking Lunges (R)
15 x GHD Sit-ups
24 x KB Swings (24/16)

9 x 1-arm KB Overhead Walking Lunges (L)
9 x 1-arm KB Overhead Walking Lunges (R)
15 x GHD Sit-ups
18 x KB Swings (24/16)

6 x 1-arm KB Overhead Walking Lunges (L)
6 x 1-arm KB Overhead Walking Lunges (R)
15 x GHD Sit-ups
12 x KB Swings (24/16)

3 x 1-arm KB Overhead Walking Lunges (L)
3 x 1-arm KB Overhead Walking Lunges (R)
15 x GHD Sit-ups
6 x KB Swings (24/16)

Post scores to comments.

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Thursday 12.13.2018

By Chase / December 13, 2018 / 1 Comment
Maddie with some post-Grace feels…

Warm-up Drills
I. 2 rounds of
Row 300m
5 x Pull-ups
10 x Floor Press
10 x Walking Lunges
II. Mobility

Impact/Focus: Bench Press
Warm up as needed before completing the following workload for Bench Press every :75 for 9 rounds.

Bench Press 3-2-1-3-2-1-3-2-1

Notes: Athletes should choose a weight that can be used throughout the entire workout. A good reference would be 80-90% of the 2RM established on 11.29.2018.

Post loads to comments.

“Going Up”
Complete for time
5 x Rope Climbs
30 x Box Jump Overs (24/20)
40 x Slamball (40/20)
30 x Box Jump Overs (24/20)
5 x Rope Climbs

Notes: Scaling for rope climbs will be either 20 x Pull-ups (4 per rope climb) or 15 x pulls to standing from the prone position on the ropes.

Post times to comments.

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Wednesday 12.12.2018

By Chase / December 12, 2018 / 3 Comments

Warm-up Drills
I. Row 2:00
II. Dynamic Series
-Run/Jog
-High Knees
-Butt Kicks
-Shuffle
-Karaoke
-Run/Jog
…Then…
-Tall Duck Walk
-Duck Walk
-High Bear Crawl
-Low Bear Crawl
-Scorpions
III. Mobility

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

Front Squat 4-4-4-4 (75%)

Notes: Athletes should base their percentage for today’s workload off of their functional 1RM established on 12.05.2018.

Post loads to comments.

“Isabel or Grace”

Isabel
30 x Snatches for time

OR

Grace
30 x Clean and Jerks for time

Men: 135 lb.
Women: 95 lb.

Notes: Isabel and Grace are two of the fastest CrossFit benchmark workouts. Reduce the load so you can perform multiple reps unbroken and complete all the reps in less than 5 minutes. Athletes less familiar with Olympic lifting should take time to drill the mechanics of each movement and reduce the load drastically.

Post your choice of girl and time and load to comments.

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Tuesday 12.11.2018

By Samy Daghir / December 10, 2018 / 0 Comments

Warm-up Drills
I. Coach’s Choice
II. 2 Rounds of
Medicine Ball Complex (20/14lbs)
5 x Air Squat to Med Ball
5 x Med Ball Deadlift
5 x Med Ball Deadlift + Shrug
5 x Med Ball SDLHP
5 x Med Ball Clean
10 x V-ups
III. Mobility

 

“Double Time AMRAP”
AMRAP 8:00
10 x Toes-2-Bar
20 x Wallball (20/14lbs)
30 x Double-unders

Rest 2:00

AMRAP 6:00
5 x Toes-2-Bar
10 x Wallball (20/14lbs)
20 x Double-unders

Post scores to comments as total rounds/reps per AMRAP.

Skill Development
Complete 8 Rounds of (:20 work x :10 rest) for each of the following movements.
-L-sit (scale to plank)
-Side Plank (L)
-Side Plank (R)

Notes: Alternate movements every interval until 8 rounds of all three have been completed. Scale movements as necessary and if also applicable the time intervals may interpreted as 8 Rounds of :10 work x :20 rest.

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Monday 12.10.2018

By Samy Daghir / December 10, 2018 / 3 Comments
Coach Ashley slinging steel in the wild mid-ish-west this past weekend!

“At the peak of tremendous and victorious effort,
while the blood is pounding in your head,
all suddenly comes quiet within you.
Everything seems clearer and whiter than ever before,
as if great spotlights had been turned on.
At that moment,
you have the conviction that you contain all the power in the world, that you are capable of everything, that you have wings.
There is no more precise moment in life than this,
the white moment, and you will work hard for years,
just to taste it again.”
–Yuri Vlason, Soviet Weightlifter

Warm-up Drills
I. Row 2:00 or Spikeball!!
II. 2-3 rounds of
5 x 3 Position Hang Clean Complex
(ie:1 Rep is 1 x Deadlift + Dip + Bow + 1 x Hang Clean)
10 x Hollow Rocks
8 x Scorpions (4L/4R)
5 x Cat/Cows
III. Mobility

Impact/Focus: Hang Clean EMOTM
Warm up as needed for the following 10:00 EMOTM x 1 Hang Clean training.

Every minute on the minute for 10 Rounds:

1 x Hang Clean (heavy)

Notes: Sets and reps during warm-up should accommodate a challenging workload; if athletes have data on any full clean movement would receive a 90% range target for guidance. There is limited time for weight adjustments during the WOD, use discretion and have a plan for approaching today. We’re looking to see heavy and tough, but repeatable with cleanly executed form… Let’s see how we do with this rapid fire capacity test.

Post loads to comments.

“A Path Less Travelled”
5 Rounds for time of
Row 250m
7 x Push Jerk (135/95lbs)
15 x Push-ups

Notes: Scale load accordingly for the Push Jerk to facilitate most rounds being able to be completed via unbroken sets. Push-up rep load should be scalable first to accommodate a 10 rep range for those at the beginning stages of developing volume capacity to go along with recent movement rx standard achievements. Athletes working in metcons currently with a scaled movement Push-up should be 1:1 at 15 repetitions per round as shown above. Get some, freaks.

Post scores to comments.

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Friday 12.07.2018

By Samy Daghir / December 7, 2018 / 2 Comments
Coach Ashley is competing in the American Open this weekend in Milkwaukee!
GET SOME, FROCKLES!

Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
7 x Deadlift
7 x Floor Press
7 x Thrusters
10 x Hollow Rocks
III. Mobility

Impact/Focus: Deadlift 4 x 3
Warm up as needed (3 sets x 5 reps) before completing the following workload for Deadlift.

Deadlift 3-3-3-3

Notes: Climb in weight as able provided form and technique retain integrity.

Post loads to comments.

“Sierra West”
4 Rounds of the following; complete as many repetitions as possible in each work interval.

:45 x Bench Press (135/95lbs)
:15 x Rest/Transition
:45 x Abmat Sit-ups
:15 x Rest/Transition
:45 x Thrusters (45/35lbs)
:15 x Rest/Transition

Post scores as totals per movement to comments.

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Thursday 12.06.2018

By Chase / December 6, 2018 / 3 Comments
Chuck proving age is just a number!

Warm-up Drills
I. Speed Rope 3:00
II. 2-3 rounds of
50ft x Waiter Walk
5 x Deadlift
5 x Front Squat
5 x Power Clean
III. Mobility

Impact/Focus: Turkish Get-ups
Warm up as needed before completing the following workload every :75 for 10 rounds.

2 x Turkish Get-ups (1L/1R)

Notes: Athletes should plan to increase weight as able throughout the 10 rounds. Please account for rest periods and transition time.

Post loads to comments.

“Frost Heave”
Complete as many rounds/reps as possible in 8:00 of
5 x Power Clean (155/105)
50 x Double unders
5 x Power Clean (155/105)
35 x Double unders
5 x Power Clean (155/105)
20 x Double unders

Notes: Scaling for single unders will be a 1:1 ratio. Finishing each round of jump rope (doubles or singles) will be a completed round. If the athlete completes the round of 20 x double unders the next round will be 5 x power cleans and 50 x double unders.

Post rounds/reps to comments.

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Wednesday 12.05.2018

By Samy Daghir / December 4, 2018 / 0 Comments

Warm-up Drills
I. Jump Rope x 3:00
II. 2 Rounds of
5 x Push-ups
10 x Med Ball Front Squat (20/14lbs)
10 x Hollow Rocks
III. Mobility

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

Front Squat 5-4-3-2-1

Notes: Athletes should plan to increase weight with each set. This is not a true 1RM test for Front Squat but rather an attempt at a heavy single (functional**) 1RM.

Post loads to comments.

“Milwaukee Expess”
Complete for time
Row 500m
10…1 x Medicine Ball Cleans (20/14lbs)
1…10 x Ring Push-ups
Row 500m

Notes: Ring Push-ups are scalable to a moderate level of added challenge utilizing dumbbells, the basic level would be Push-ups. Get some, freaks.

Post scores to comments.

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Tuesday 12.04.2018

By Chase / December 4, 2018 / 2 Comments

ANNOUNCEMENTS
– Our December On-ramp class begins tonight, Tuesday December 4th at 6pm. Tell your friends!

Warm-up Drills
I. Dynamic Series
-Run/Jog
-High Knees
-Butt Kicks
-Shuffle
-Karaoke
-Run/Jog
Then…
-Tall Duck Walk
-Duck Walk
-High Bear Crawl
-Low Bear Crawl
-Scorpions
III. Mobility

“New Conquest”
Complete for time
20 x Pistols (Alternating)
30 x Box Jumps (24/20)
40 x KB Swings (24/16)
50 x GHD Sit-ups
40 x KB Swings (24/16)
30 x Box Jumps (24/20)
20 x Pistols (Alternating)

Post times to comments.

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Monday 12.03.2018

By Chase / December 3, 2018 / 2 Comments

ANNOUNCEMENTS
– Our December On-ramp class begins tomorrow, Tuesday December 4th at 6pm. Tell your friends!

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

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

Hang Snatch 2-2-2-2-2

Notes: Today’s hang repetitions will be completed at the knee height.

Post loads to comments.

“Overhead Games”
Complete 4 rounds for time of
15 x Overhead Squats (95/65)
15 x Pull-ups

Post times to comments.

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