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WOD & Blog

Friday 08.17.2018

By Chase / August 16, 2018 / 0 Comments

We want to wish Abby good luck as she leaves us to pursue a Masters Degree at the University of Vermont. It’s been great having you as part of our community and we’ll see you soon.

Warm-up Drills
I. Run 400m
II. 2-3 rounds of
:15 x Handstand Hold
5 x Deadlift
5 x Barbell Row
5 x Clean
5 x Front Squat
III. Mobility

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

Clean 1-1-1-1-1RM

Post loads to comments.

“Empire Gone”
Complete 3 rounds for time of
5-4-3-2-1 x Deadlift (185/135)
5-4-3-2-1 x Handstand Push-ups

Post times to comments.

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Thursday 08.16.2018

By Samy Daghir / August 16, 2018 / 2 Comments

Warm-up Drills
I. 2 Rounds of
Run 200m
10 x Walking Lunges
10 x Hollow Rocks
II. Mobility

“Cry-cicle”
4 Rounds for time of
Run 400m
20 x Wallball (20/14lbs)
15 x GHD Sit-ups

Notes: Rx+ is earned via ‘Unbroken’ Wallball sets. There is a 20:00 time cap imposed for hustle incentive. Waaaaaaaarm? Have a Cry-cicle to cool off your self-pity.

Post scores to comments.

Skill Development
I. Slay Goats.

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Wednesday 08.15.2018

By Chase / August 15, 2018 / 3 Comments

CrossFit’s definition of Virtuosity – Performing the common uncommonly well.

Warm-up Drills
I. Speed Rope 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: Push/Split Jerk 1RM
Warm up as needed (3 sets x 3 reps) before completing the following workload for Push/Split Jerk.

Push/Split Jerk 1-1-1-1-1RM

Post loads to comments.

“Ongoing Grasp”
Complete as many rounds/reps as possible in 10:00 of
10 x Toe-2-Bar
10 x ‘American’ KB Swings (32/24)
25 x Double unders

Post rounds/reps completed to comments.

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Tuesday 08.14.2018

By Samy Daghir / August 13, 2018 / 2 Comments

“And those who were seen dancing were thought to be insane by those who could not hear the music.”
–Friedrich Nietzsche

Warm-up Drills
I. Row 30/20kcal
II. Coach’s Choice
(Dynamic Mobility Complex and/or Spikeball)
III. Mobility

Impact/Focus: 
“Row Ascension Ladder”

Complete each of the following workloads as quickly as possible (for time)

Row   3/3  kcal x Rest :30
Row   6/5  kcal x Rest :30
Row   9/7  kcal x Rest :30
Row 12/9  kcal x Rest :30
Row 15/11 kcal x Rest :30
Row 18/13 kcal x Rest :30
Row 21/15 kcal x FIN

Notes: Kcal workload assignments read as Male Athletes/Female Athletes.

Post total time to complete row kcal to comments (total time minus the rest total of 3:00).

“Mount Isolation”
20 Rounds for time of
1 x Clean (155/115lbs)
5 x Push-ups

Notes: Integrity in the execution of today’s reps is critical. We want to see who can finish this without letting the IDEA of a blistering pace negate the completion of range of motion execution. Substandard movements yield only a greater capacity to move poorly; Attention to detail freaks, hence fast will be experienced in the smoothest of contexts (… ahem, ‘smooth is fast’).
Provided the movement competency is present: 185/135 RX+
Prepare those minds ahead of time by simply thinking it through, freaks. Then show up today to bring the lumber and Get Some. Yessssss.

Post scores to comments.

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Monday 08.13.2018

By Chase / August 13, 2018 / 3 Comments

Warm-up Drills
I. Run 400m
II. 2-3 rounds of
5 x Pull-ups
10 x Hollow Rocks
10 x Goblet Squats
III. Mobility

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

Front Squat 2-2-2-2-2

Notes: Compare scores to 07.18.2018.

Post loads to comments.

“Bravo”
Complete 21-15-9 reps for time of
Power Snatch (95/65)
Chest-2-Bar Pull-ups

Post times to comments.

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Friday 08.10.2018

By Chase / August 10, 2018 / 2 Comments

Warm-up Drills
I. Run 400m
II. 2 rounds of
:15 x Ring Support
5 x Pull-ups
10 x Abmat Sit-ups
III. Mobility

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

Clean 3-3-3-3-3 (Increasing)

Post loads to comments.

“Take Off”
Complete 4 rounds for time of
Run 200m
9-7-5-3 x Muscle-ups
15 x GHD Sit-ups

Post times to comments.

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Thursday 08.09.2018

By Chase / August 9, 2018 / 2 Comments

When you’re hoping for rain because its the only relief from the heat…

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

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

8 rounds of 1:00 Work/1:00 Rest of
7 x Overhead Squat (95/65)

Complete reps completed to comments.

“Citadel”
Complete as many rounds/reps as possible in 9:00 of:

15 x ‘American’ KB Swings (24/16)
30 x Double unders
30 x Air Squats

Post rounds/reps completed to comments.

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Wednesday 08.08.2018

By Chase / August 8, 2018 / 2 Comments

Warm-up Drills
I. Run 400m
II. 2-3 rounds of
5 x Toes-2-Bar
7 x Burpees
10 x Hollow Rocks
III. Mobility

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

Push/Split Jerk 2-2-2-2-2-2 (+10lbs from last)

Notes: For todays weight, athletes should plan to add 10lbs to the numbers they used last week.

Post loads to comments.

“Plankees”
Complete for time
10-9-8-7-6-5-4-3-2-1 x Toes-2-Bar
10-10-10-10-10-10-10-10-10-10 x Burpees (No push-up) aka “Plankees”

Post times to comments.

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Tuesday 08.07.2018

By Samy Daghir / August 6, 2018 / 2 Comments

ANNOUNCEMENT:
– Our August on-ramp class begins TONIGHT, August 7th @ 6PM! Join us!

Warm-up Drills
I. Row 2:00
II. 2 rounds of
10 x wallball
10 x push press
10 x sdlhp
III. Mobility

“Fight Gone Bad!”
3 rounds for total points of
1:00 x Wallball (20/14lbs)
1:00 x Sumo Deadlift High-Pull (75/55lbs)
1:00 x Box Jump (20/16”)
1:00 x Push Press (75/55lbs)
1:00 x Row (Kcal)
Rest 1:00

Notes: In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. After each minute of work elapses athletes must move to next station immediately. One point is given for each rep, except on the rower where each calorie is one point.

Compare to your most recent “Fight Gone Bad!” score via date/blog link: “FGB!”09.23.2016

Get some, freaks.

Post scores to comments.

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Monday 08.06.2018

By Chase / August 5, 2018 / 2 Comments

ANNOUNCEMENT:
– Our August on-ramp class begins this Tuesday August 7th @ 6PM! Tell your friends!

Warm-up Drills
I. Run 400m
II. 2-3 rounds of
5 x Pull-ups
10 x Push-ups
15 x Air Squat (Wall Therapy)
III. Mobility

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

Front Squat 3-3-3-3-3 (:03 Pause)

Notes: For todays weight, athletes should plan to use the numbers they used last week for their working sets. That number was 80%+10lbs of what was achieved on 07.18.2018.

Post loads to comments.

“Gypsy Road”
Complete 5 rounds for time of
5 x Power Clean (155/105)
15 x Push-ups

Post times to comments.

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