WOD & Blog
Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
10 x Hollow Rocks
10 x KB Swings
10 x Goblet Squats
III. Mobility
Impact/Focus: Deadlift (Week 10)
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.
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“Trickery”
Complete as many rounds/rep as possible in 12:00 of
Row 250m
40 x Double unders
20 x Pistols (10L/10R)(Alt)
Post rounds/reps completed to comments.
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“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.
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“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).
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 3-3-3-3-3 (80% 1RM)
Notes: Athletes should base their % off their 1RM established on 08.29.2017.
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“Common Ground”
Complete the following every minute on the minute for 10:00
Odd: Max Distance x Farmers Walk (Heavy)
Even: 20 x Wallball (20/14)
Post total distance walked and weight used to comments.
ROMWOD
“The Reason”
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
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“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
“Time is passing. Yet, for the United States of America, there will be no forgetting September the 11th. We will remember every rescuer who died in honor. We will remember every family that lives in grief. We will remember the fire and ash, the last phone calls, the funerals of the children.”
–President George W. Bush
“Even the smallest act of service, the simplest act of kindness, is a way to honor those we lost, a way to reclaim that spirit of unity that followed 9/11.” —President Obama in a 2011 radio address
Warm-up Drills
I. Run 400m
II. 5 reps of everything as each movement is set-up. Warm-up sets should be applied as necessary for loaded movements, etc.
III. Mobility
“9/11 Tribute WOD”
For time
2001m Row or 2001m Run (1.25 miles)
11 x Box Jumps (30/24”)
11 x Thrusters (125/85lbs)
11 x Burpee Chest-to-Bar Pull-ups
11 x Power Cleans (175/120lbs)
11 x Handstand Push-ups
11 x KB Swings (32/24kg)
11 x Toes-to-Bar
11 x Deadlifts (170/120lbs)
11 x Push Jerks (110/75lbs)
2001m Row or 2001m Run (1.25 miles)
Notes: If athletes begin the WOD with a Row, they finish with a Run and vice versa. The workout itself is completely symbolic of 9/11. The 2001 meter row represents the year the attack took place. The 11 reps of 9 exercises represents the date (9/11). Even the weights have meaning.
The 125lb Thrusters represents the number of deaths that occurred at the Pentagon. The 175lb Power Clean symbolizes the AA Flight 175 that hit the South Tower. The 170lb Deadlift is symbolic of Flight 77 and Flight 93 combined. And the 110lb Push Jerk represents the number of floors in each tower of the World Trade Center. -via CrossFit.com
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“…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.
Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
5 x Snatch Grip Deadlift
5 x Power Snatch
5 x Overhead Squat
10 x V-ups
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 3-3-3-3-3 (70-75% 1RM)
Notes: Athletes should base their % off their 1RM established on 08.29.2017.
Post loads to comments.
“Fourth Quarter”
Complete 4 rounds for max reps at each station
:45 x Thrusters (95/65)
:15 Rest
:45 x ‘American’ KB Swings (32/24)
:15 Rest
:45 x Row (Calories)
:15 Rest
:45 x GHD Sit-ups
Rest 1:00 between rounds.
Post rounds completed per movement to comments.
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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.
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“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
ANNOUNCEMENTS:
– Our September on-ramp begins Tuesday Sept 5th at 6pm. Tell your friends!
Warm-up Drills
I. Run 400m
II. 2-3 rounds of
5 x Pull-ups
5 x Deadlift (45/35lbs)
5 x Power Clean
5 x Push Jerk
III. Mobility
“Phantom Zone”
Complete for time
Run 800m
Then 15-12-9-6-3 reps of
Clean & Jerk (115/75)
Pull-ups
Then…
Run 800m
Post times to comments.
Skill Development
I. Mobilize and prepare for tomorrows squats.
II. Accumulate 2-3:00 L-Sit Hold
III. Pull-up/Ring Dip Progressions
IV. Slay GOATS
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.
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