WOD & Blog

Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
:30 KB Arm-bar Stretch
5 x Strict Press
5 x Push Press
5 x Push Jerk
10 x Push-ups
III. Mobility

Impact/Focus: Push Press/Jerk EMOTM
Complete the following workload every minute on the minute for 12:00.

Experienced Athletes:
Minutes 0:00-6:00: 5 x Push Press
Minutes 7:00-12:00: 3 x Push Jerk

Beginner/Intermediate:
Minutes 0:00-6:00: 3 x Push Press
Minutes 7:00-12:00: 2 x Push Jerk

Notes: Focus should be unbroken and connected repetitions. If your reps are connected feel free to increase weights.

Post heaviest weight for push press and push jerk to comments.

“Wanderer”
Tabata x Slamball (30/20)
Rest 1:00
Tabata x Walking Lunges
Rest 1 minute
Tabata x Push-ups

Notes: The Tabata interval sequence today is 8 Rounds of :20 seconds of maximal effort work followed by :10 seconds of rest. Complete all 8 rounds of each movement before resting and moving on to the next task.

Score best/worst reps for each movement.

Post scores to comments.

Warm-up Drills
I. Speed Rope 2:00
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Bear Crawl
25ft Inchworms
25ft Samson Lunge
25ft Pike Walk
25ft Lateral Lunge
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 4-4-4-4-4

Notes: Today’s repetitions should be focused on speed and explosive power out of the bottom of the squat. The weight is not relative if you cannot move it quickly.

Post loads to comments.

“Tacoma Brief”
Complete as many rounds/reps as possible in 12:00 of

5 x Deadlift (185/135)
15 x V-ups
40 x Double unders

Notes: Scale V-ups to tuck-ups and modification for double-unders will be a 1:1 ratio for single unders.

Post rounds/reps completed to comments.

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

Impact/Focus: Power Snatch Triples
Warm-up as needed before working through the following sets and reps of 3 rep Power Snatch. Athletes should increase weights across sets provided the ability to cycle repetitions is not hampered beyond the point of sound technique.

Power Snatch x 3-3-3-3-3-3-3

Notes: Olympic lifting today is intended to be performed as touch and go repetitions with an emphasis on Barbell Cycling skill sets. Increase weight across sets without going so heavy as to make three reps of cyclic Power Snatch difficult beyond the point of applied technique or proficiency. Athletes should be achieving 5-7 sets of challenging repetitions after warm-up sets/reps have been completed.

Post scores to comments.

“Nameses”
Complete 4 rounds for time of
15 x Overhead Squat (95/65)
15 x Burpees

Post times to comments.

Warm-up Drills
I. Row 500m
(or Spikeball x 6:00)
II. 2-3 Rounds of
**Technique review barbell movements reinforcing barbell cycling and position drills
III. Mobility

Impact/Focus: Power Clean Triples
Warm-up as needed before working through the following sets and reps of 3 rep Power Cleans. Athletes should increase weights across sets provided the ability to cycle repetitions is not hampered beyond the point of sound technique.

Power Cleans x 3-3-3-3-3-3-3

Notes: Olympic lifting today is intended to be performed as touch and go repetitions with an emphasis on Barbell Cycling skill sets. Increase weight across sets without going so heavy as to make three reps of cyclic Power Cleans difficult beyond the point of applied technique or proficiency. Athletes should be achieving 5-7 sets of challenging repetitions after warm-up sets/reps have been completed. Get some, freaks.

Post scores to comments.

“Polar Blast”
5 Rounds for time of

10 x Toes-to-Bar
15 x Box Jumps (24/20”)

Notes: Scaled movements for Toes-2-Bar have three movement options at differing levels of difficulty/challenge.

Toes-2-Bar (rx) -> Knees-2-Elbows (challenging) -> Hanging Knee Raises or V-ups (intermediate), Supine Leg Raises (foundation).

Substituted movements will be applied at 15 repetitions per round in place of the 10 x Toes-2-Bar.

Post scores to comments

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

Impact/Focus: Turkish Get-ups
Warm up as needed before completing the following workload for 6 total rounds, climbing in weight as able.

6 Rounds of
Odd Minutes: Turkish Get-up (Left Arm) x 1 rep
Even Minites: Turkish Get-up (Right Arm) x 1 rep

Notes: Athletes should plan to increase weight as able across sets, should a maximum weight be achieved prior to the final round and the execution is resilient then consider adding an additional repetition per round proceeding. Directions for clock management would be work for :45 seconds of each interval and leaving :15 for transition time to the other arm and recovering.

Post loads to comments.

“Cirque de Iron”
Complete as many rounds/reps as possible (AMRAP) in 10:00 of

5 x 1-arm DB Thruster (L)
5 x 1-arm DB Thruster (R)
7 x AKB Swings (32/24kg)
10 x 1-arm DB Snatch (5L/5R,ALT)

Notes: DB Guidlines for weight today are 50/35lbs.

Post total reps to comments.

Warm-up Drills
I. Jump Rope x 3:00
II. Coach’s Choice
III. Mobility

“Lynne”
5 rounds for Max Reps of
Bench Press (Bodyweight)
Pull-ups

Notes: Scaling options regarding weight for the Bench Press assignments will be relative to the athlete’s individual proficiency and work capacity. Rest a minimum of 2:00 between rounds.

Post reps for both exercises per round to comments.

Skill Development: Double-Under Intervals
Complete as many reps as possible during each work interval for Double Unders or Single Unders.

6 Rounds of
:30 x max reps
:30 x rest

Notes: Additional challenges available as follows; for Doubles = singles in rest intervals, unbroken six minutes test (A). Singles = Jog/Run in place at slowest possible pace during rest intervals, unbroken six minute test (B).

Warm-up Drills
I. Jump Rope x 3:00
II. 2-3 rounds of
5 x Hang Power Clean (45/35lbs)
5 x Front Squat (45/35lbs)
5 x Push-ups
10 x Hollow Rocks
III. Mobility

“Tastes Austere”
For time
12 x Front Squat (155/105lbs)
21 x GHD Sit-ups

10 x Front Squat (155/105lbs)
18 x GHD Sit-ups

8 x Front Squat (155/105lbs)
15 x GHD Sit-ups

6 x Front Squat (155/105lbs)
12 x GHD Sit-ups

4 x Front Squat (155/105lbs)
9 x GHD Sit-ups

2 x Front Squat (155/105lbs)
6 x GHD Sit-ups

Notes: Front Squats come from the deck today; if the first repetition of a given set is performed as a full clean then the repetition may count. GHD Scaled to Abmat Sit-ups is 1:1 for today. Get some, freaks.

Post scores to comments.

Rowing: Conditioning Intervals
Complete 2 Rounds of the following, completing each work interval at maximal effort. Rest 2:00 between Rounds.

2 Rounds of
200m x Max Effort
300m x Recovery Pace
—
200m x Max Effort
200m x Recovery Pace
—
200m x Max Effort
100m x Recovery Pace
—
Rest 2:00

Post total time rowing for each round to comments.

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

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

Snatch 2-2-2-2-2 (Increasing)

Notes: Today’s focus will be technique on the full snatch. Repetitions may be touch and go, however a reset between reps is encouraged.

Post loads to comments.

“Nate”
Complete as many rounds/reps as possible in 20:00 of

2 x Muscle-ups
4 x Handstand Push-ups
8 x KB Swings (32/24)

In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4, 2008 during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

It was Hardy’s fourth deployment in Iraq, according to his father, Stephen Hardy, a professor of kinesiology. His mother, Donna Hardy, is an administrative assistant in University of New Hampshire’s (UNH) psychology department.

Nate joined the Navy after graduating from highschool. “Our hearts go out to Steve and Donna Hardy, and their son, Ben, at this incredibly difficult time,” UNH President Mark Huddleston said in a statement. “We know it was Nate’s dream to become a U.S. Navy SEAL when he graduated from high school, and he pursued that dream and excelled at it. His death has stunned all who knew him, and all who know his parents, who both are so much a part of the UNH community.”

The “Nate” Hero WOD was first posted on the CrossFit Main Site as the workout of the day for Tuesday, February 12, 2008 (080212).

Post rounds completed to comments.

“The greatest gap in most people’s training isn’t lack of novelty, but rather lack of mastery.”–Brian Timmons

Warm-up Drills
I. Coach’s Choice
II. 3 rounds of
3 x Pull-ups
5 x Push-ups
7 x Overhead Squat (45/35lbs)
III. Mobility

Impact/Focus: Bar Muscle-ups
Select from the following for Muscle-up training options based on current skill level and execute the sets/reps every 2:00 for 5 Rounds total:

I. Bar Muscle-ups 4-4-4-4-4
II. Jumping/Assisted BMU 5-5-5-5-5
III. Pull-ups 8-8-8-8-8

Post scores to comments.

“Vitriol”
4 Rounds for max reps possible vs 3:00 of the following. Rest 1:00 between rounds.

3 x Overhead Squats
6 x Push-ups
9 x Slamball (40/20lbs)

Notes: Cumulative score of total rounds reps across all amraps.

Warm-up Drills
I. Row 500m
II. 2-3 Rounds of
*Technique review/Barbell Complex
III. Mobility
Notes: The barbell movement review and complex’s assigned will be specific to the benchmark being tested by the individual athlete.

“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 within a target time of 5-7 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.

Skill Development: Posterior Chain Accessory Training
Select one of the following and work through four rounds of

I. Back Extensions 4 sets × 10-15 reps
II. Glute Ham Raises 4 sets × 8-10 reps
III. Good Mornings 4 sets × 12-15 reps

Note: Coach’s Choice for midline ‘intermissions’ between posterior chain sets/reps. The training will run as four rounds of a posterior extension movement of the athlete’s choice followed by a midline movement of the Coach’s selection. Perform as a class for quality.

Post training to comments.