WOD & Blog

Wednesday 02.14.2024

By Samy Daghir / February 14, 2024 / 0 Comments
Tim farms for 2x155lb Barbells, Yessssss!!!!

Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review

Impact/Focus: Shoulder Taps & Rope Climbs
Work through the following working for max reps per movement working interval

3:00 x Shoulder Taps
3:00 x Rope Climbs
2:00 x Shoulder Taps
2:00 x Rope Climbs
1:00 x Shoulder Taps
1:00 x Rope Climbs

Post reps per movement (total, total) to comments.

“Love/Hate WOD”
12:00 AMRAP of

10 x Handstand Push-ups
15 x American KB Swings (24/16kg)
10 x Pistols or 20 x Walking Lunges

Notes: Scaling, points of performance and training intentions will be covered during the whiteboard brief.

Post scores to comments.

Read More

Tuesday 02.13.2024

By Samy Daghir / February 13, 2024 / 0 Comments

Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review

Impact/Focus: Bench Press & Farmer’s Carry
Every minute on the minute athletes will alternate between the two tasks shown below.

6 Rounds, on the 2:30:

Bench Press x 5-5-5-3-3-3 (climb weight as able)
KB Farmer’s Carry x 100ft (32/24kg)

Notes: Movement range of motion review and execution practice.

Post scores to comments.

“Dust Off”
Complete for time vs. a 10:00 time cap
35-35-35-35-35-35 x Double-unders
35-30-25-20-15-10 x GHD/Abmat Sit-ups

Rest 2:00, Then…

8:00 x Max Reps of
Burpees to Rig (two hand touch, 6″ above max reach)
OR
Burpee Box Jump Over’s

Notes: Scaled Double-unders at 21 reps or Single-unders at 2:1 for the today. Additional scaling, points of performance and training intentions will be covered during the whiteboard brief.

Post scores to comments.

Read More

Monday 02.12.2024

By Samy Daghir / February 12, 2024 / 0 Comments

 

Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review

Impact/Focus: Barbell Complex
Warm-up sets, technique review and point of performance reinforcement.

Complete 7-10 Rounds as follows, climbing weight as able to the best set/weight for today’s Barbell Complex.

1 x Shoulder-to-Overhead
+
1 x Front Squat
+
1 x Thruster

Notes: Climb weight across sets as able.

Post scores to comments.

“Scrambo”
5 Rounds for time vs. a 14:00 time cap
Row 300/250m
7 x Thrusters (95/65lbs)
10 x Pull-ups

Notes: Scaling for volume would be 4 Rounds assigned for today’s training. Intentions include bigger, unbroken sets of Thrusters when scaling weights. Pull-ups adjust to 12 reps for Ring Rows, 1:1 for Banded Pull-ups through Chest-to-Bar Pull-ups. Bar Muscle-ups 5 reps per round. Bring the lumber, Ninjas.

Post scores to comments.

Read More

Friday 02.09.2024

By Samy Daghir / February 9, 2024 / 0 Comments
SWISHHHHHHH!!!!!!

Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review

Impact/Focus: Deadlift 5×5 Deload/Technique (WEEK 4)
Warm-up with sets and reps as needed building through the percentage based workload outlined below.
USE 1RM X .9 before determining weights for sets and reps… (said differently; subtract 10% off your 1 rep max before finding your set and rep percentages).

15:00 Running Clock:
Climb across sets to the 70% glass ceiling or warm-up to an intended weight within range and perform for sustained sets at the same lbs.

Deadlift
3 to 5 sets of 5 reps
@ 40 to 70% of an adjusted one rep max
(1RM x.9 = adjusted 1RM)

**Peer Pressure Extra Fun: After each set of Deadlift; Push the loaded barbell 40ft + 5 x Reverse Burpees Over Bar**

Notes:

Post scores to comments.

“Sluiced”
Run 400m
Then… Partitioned as needed;
75 x Reverse Burpees
50 x Sandball Over Shoulder (60/40lbs)
50 x Incline Push-ups (Feet elevated on Sandball)
200ft x Sandball Carry (40ft)
*Run 400m Cooldown to finish*

Notes: Substitute 500m Row or .5 mile Air Bike for the Run as needed. Reverse Burpee scaling will be from a raised supine start position (mats) or a volume of assigned Abmat Sit-ups + Air Squats as needed. The Push-ups or Hands on the Sandball or a raised set-up for Push-up scaling will be options in place of the Incline Push-ups.

Post scores to comments.

Read More

Thursday 02.08.2024

By Samy Daghir / February 8, 2024 / 0 Comments

Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review

Impact/Focus: Handstands & Rowing
Work through the following, using extra time per interval for rest transition.

5 Rounds, on the 3:00 to complete
1:00 x Handstand Skills & Drills
1:00 x Row Max Meters

Score distance for HS Walks, reps shoulder taps, time inverted, and total meters to comments.

“Flipper”
2 Rounds for time
vs. a 14:00 time cap
Row 750m
40 x Toes-to-Bar
20 x Handstand Push-ups

Post scores to comments.

Read More

Wednesday 02.07.2024

By Samy Daghir / February 7, 2024 / 0 Comments

Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review

Impact/Focus: Press & Back Squat 5×5 Deload (WEEK 4)
Warm-up with sets and reps as needed building through the percentage based workload outlined below.
USE 1RM X .9 before determining weights for sets and reps… (said differently; subtract 10% off your 1 rep max before finding your set and rep percentages).

12:00-14:00 Running Clock for Press & Back Squat;

Climb across sets to the 70% glass ceiling or warm-up to an intended weight within range and perform for sustained sets at the same lbs.

I. Press:
3 to 5 sets of 5 reps
@ 40 to 70% of an adjusted one rep max
(1RM x.9 = adjusted 1RM)
**Dumbbell/KB Press Options for today.

II. Back Squat:
3 to 5 sets of 5 reps
@ 40 to 70% of an adjusted one rep max
(1RM x.9 = adjusted 1RM)
**Pause briefly at depth to develop positioning and ROM stability.

Post scores to comments.

“Deception Tactics 24”
5 Rounds for time
vs. an 8:00 Time Cap
10 x 1-arm Dumbbell Snatch (50/35lbs; Alt.L/R)
15 x Box Jump Overs (24/20”)


Rest 2:00

5 Rounds for time
vs. an 8:00 Time Cap
10 x Push Press (115/85lbs)
15 x Medicine Ball Cleans (20/14lbs)

Notes:

  • Athletes finishing early may take their remaining time prior to time cap plus the 2:00 rest interval to recover before moving on.
  • It must be noted that whether time capped or not, each athlete must rest 2:00 before engaging through part II.
  • Scaling applied to training volume, time caps, and movement substitutions will be covered during the whiteboard brief.

Post scores to comments.

 

Read More

Tuesday 02.06.2024

By Samy Daghir / February 6, 2024 / 0 Comments
The 530 Prime Meridians honoring Anthony Jennings with a Hero WOD his father made so we could remember with distinction. Yesss!!!!!

Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review
Example: 2 Rounds x 2 Shuttle-Runs or Row 1:00, 5 Push-ups, 10 AKB Swings

Impact/Focus: Overhead Squat ‘Spiral Staircases’
Warm-up sets, technique review and point of performance reinforcement.

Complete 7 Rounds as follows, beginning each set with 1 rep of a Power or Full Snatch + Ascending reps of Overhead Squat
Power Snatch x 1
+
Overhead Squat x 1,2,3,4,5,6,7

Notes: Climb weight across sets as able. Rx+ finish with/estanlish the best set/15RM effort; compare to bodyweight lbs. Back Squat deload 5×5 may be a viable make-up substitute movement for today’s Squat training.

Post scores to comments.

“Slabada Intervals”
Complete max reps/shuttles for each of the following tabata task challenges;
Each movement = 6 rounds (:20 max effort x :10 rest)

Tabata x Double-unders
:40 rest/transition…
Tabata x Air Squats
:40 rest/transition…
Tabata x Pull-ups/Ring Row
:40 rest/transition……
Tabata x Push-ups
:40 rest/transition……
Tabata x GHD/Abmat Sit-ups
:40 rest/transition…
Tabata Shuttle Run/Walks

Notes: Scaling and Points of Performance will be covered during the whiteboard brief. There will be plot twists, YESSSSSS!!!!!!

Post scores to comments.

Read More

Monday 02.05.2024

By Samy Daghir / February 4, 2024 / 0 Comments
Warren proudly by the side of his son, Anthony, who we will honor today and remember tomorrow through the shared hardship of the following Hero WOD. Written by Warren in Honor of Anthony, suffered through together. The greater CF Community shows it’s love and familial ties the BEST in the hardest of times, thank you to everyone who is brining it in today.

Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review
Example: 2 Rounds x 2 Shuttle-Runs or Row 1:00, 5 Push-ups, 10 AKB Swings

“Ant’s Workout”
9 Rounds for time;
w/ reps ascending as follows;

1-2-3-4-5-6-7-8-9 x Power Clean (115/75lbs)
2-4-6-8-10-12-14-16-18 x Burpees
3-6-9-12-15-18-21-24-27 x Row/Bike (Cal)

Then … Finish with: Run 300m
*Outside if weather permitting.

Notes: Scaling, points of performance and training intentions will be included in the whiteboard brief. ‘Athlete’s Roll [Together]’.

“Anthony was fiercely independent. A graduate of UNH with a chemistry degree; a full-time position at DEKA in Manchester; co-owner of a not-for profit apparel organization called Athletes Roll which supported Adaptive Athletes and long time supporter and recipient of a Make-A-Wish trip to World Cup South Africa. The fact that he had a genetic muscle-wasting disease and utilized a wheelchair did not get in his way of living a full life. His Father, Warren, found CrossFit in 2012 in an effort to increase his fitness and assist Anthony with daily living. Joining Crossfit Amoskeag in 2014 and immersing himself, along with his entire family, in the community with special events, fund raising, and building positive connections. Anthony became a source of inspiration for the entire Amoskeag community in recent years. With the passing of Anthony earlier this year, we wanted to share this special workout with you that represents many of the challenges Anthony faced throughout his lifetime.”

Post scores to comments.

Post WOD Option: “Weightlifting De-load Week” (Week 4)
*Time Permitting*

I. Press:
3 to 5 sets of 5 reps
@ 40 to 70% of an adjusted one rep max
(1RM x.9 = adjusted 1RM)

II. Back Squat:
3 to 5 sets of 5 reps
@ 40 to 70% of an adjusted one rep max
(1RM x.9 = adjusted 1RM)

Cooldown Mobility Priority: Couch, Seal Stretch, Fig-4, etc.

Read More

Friday 02.02.2024

By Samy Daghir / February 2, 2024 / 1 Comment

Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review

Impact/Focus: Deadlift 5-3-1+ (WEEK 3)
Versus an 18:00 Time Cap; Work through the following sets of Deadlift using an adjusted one rep max (ie. 90% of a recent 1RM personal record) to establish weights via the percentages shown below.

18:00 Running Clock to work through the following 7 sets:
10 x 45/35lb Barbell
5 x 40%
5 x 50%
5 x 60%

5 x 75%
3 x 85%
Max Rep Set (1+) x 95%

Post scores to comments.

”Habitual Offender 2.0”
Complete the following for time
75 x Double-unders
21 x Ring Dips
21 x Ring Rows
75 x Double-unders
15 x Ring Dips
15 x Ring Rows
15 x Ring Dips
15 x Ring Rows
75 x Double-unders
9 x Ring Dips
9 x Ring Rows
9 x Ring Dips
9 x Ring Rows
9 x Ring Dips
9 x Ring Rows
75 x Double-unders

Notes: Single-unders would be scaled at 2:1 reps; Double/Single-under scaling should target a challenging workload with an intended working interval capped at 2-3 minutes. Additional details will be provided during the Whiteboard brief.

Post scores to comments.

Read More

Thursday 02.01.2024

By Samy Daghir / February 1, 2024 / 0 Comments
Coach Katelyn reviewing Push Jerk technique with Mackenzie & Trevor, Yessssss!!!!

Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review

Impact/Focus: Power Snatch ‘Weighted Whirlpool’
Warm-up sets, technique review and point of performance reinforcement.

Complete the following every :90 to 2:00 vs. a 16:00 Running Clock
Power Snatch x 7-6-5-4-3-2-1-1-1

Notes: Climb weight across sets as able, tap n go sets for as long as able, dump and reset as load demands.

Post scores to comments.

“The Slamsonian”
For time vs. an 15:00 time cap
20x Power Snatch (115/85lbs)
30 x Slamball (30/20lbs)
40 x Bumper Ground-to-Overhead (45/35lbs)
50 x GHD/Abmat sit-ups
60 x Dumbbell Box Step-ups (1×50/35lbs)

Notes: Scaling for volume would be 10-20-30-40-50 (tel:10-20-30-40-50) reps respectively. Movement points of performance, scaling applications, and training intentions will be covered during the whiteboard brief.

Post scores to comments.

Read More

Archives