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WOD & Blog

Wednesday 11.22.2017

By Samy Daghir / November 22, 2017 / 1 Comment

ANNOUNCEMENTS:
Thanksgiving Week Hours
Wednesday: Normal AM Classes, Noon, 4:30 & 5:30pm ONLY
Thursday: Closed
Friday: Closed
Saturday: Regular Open Gym from 9-11am

Warm-up Drills
I. 7:00 Dynamic Warm-up
Jog -> Sprint
High Knees
Butt Kicks
Shuffle
Karaoke
High Skip
Pike Walk
Duck Walk
*Free standing kick-ups or HS walk practice x short distance
III. Mobility

”Turkey Shoot 2017”
Complete the following for time
50 x Wallball (20/14lbs)
40 x KB Swings (24/16kg)
30 x KB Goblet Walking Lunges (per leg)
20 x DB Renegade Rows (50/35lbs)
40ft x Walk on Hands
Run 400m (bumper plate overhead)
100m x Burpee Broad Jumps

Post scores to comments.

Have a Safe & Gorge-iously Happy Thanksgiving!

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Tuesday 11.21.2017

By Samy Daghir / November 21, 2017 / 3 Comments

ANNOUNCEMENTS:
Thanksgiving Week Hours
Wednesday: Normal AM Classes, Noon, 4:30 & 5:30pm ONLY
Thursday: Closed
Friday: Closed
Saturday: Regular Open Gym from 9-11am

Warm-up Drills
I. Row 2:00
II. Coaches’ Choice
III. Mobility

Impact/Focus: Row Intervals
Complete 7 rounds for max meters.
1:00 x Row Max Meters
1:00 x Rest

Post total meters to comments.

“Full Body”
Complete as many rounds/reps as possible in 6:00 of
12 x Toes-2-Bar
12 x Ring Dips

Rest 2:00

Complete as many rounds/reps as possible in 6:00 of
12 x Abmat Sit-ups
12 x Box Jumps (24/20)

Post rounds/reps completed for each AMRAP to comments.

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Monday 11.20.2017

By Chase / November 19, 2017 / 4 Comments

Congratulations to Nate for competing in his first competition yesterday at CrossFit Exclamation! He crushed it and we’re so proud of him. The first of many!

ANNOUNCEMENTS:
Thanksgiving Week Hours
Wednesday: Normal AM Classes, Noon, 4:30 & 5:30pm ONLY
Thursday: Closed
Friday: Closed
Saturday: Regular Open Gym from 9-11am

Warm-up Drills
I. Run 400m
II. 2-3 rounds of
5 x Pull-ups
7 x Power Snatch
10 x Overhead Squat (PVC Wall)
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 5-5-5-5 (80-85%)

Notes: Today’s percentages will be based off the 5-rep back squat athletes achieved last Monday 11.13.2017.

Post loads to comments.

“Holy Shoulders”
Complete for time
1-2-3-4-5-6-7-8-9-10 x Power Snatch (95/65)
10-9-8-7-6-5-4-3-2-1 x Overhead Squat (95/65)

Post times to comments.

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Friday 11.17.2017

By Chase / November 17, 2017 / 5 Comments

Coming January 2018! Get excited!

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

Impact/Focus: Snatch Complex
Warm-up as needed (3 sets x 3 reps) before working to establish a heavy single effort for the following snatch complex.

Snatch + Hang Snatch

Post loads to comments.

“Taco-bout It”
Complete 21-18-15-12-9-6-3 reps of
KB Swings (32/24)
GHD Sit-ups

Post times to comments.

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Thursday 11.16.2017

By Samy Daghir / November 16, 2017 / 4 Comments

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

“Agile Gymnast”
Complete as many rounds/reps as possible in 20:00 of
5 x Bar Muscle-ups
10 x Burpees
15 x Box Jump Overs (24/20)
20 x Pistols (10L/10R)(Alternating)

Notes: Today’s scaling options for bar muscle-ups will be 1. 7 x Jumping Muscle-ups or chest-2-bar pull-ups 2. 10 x pull-ups. Athletes must have have chest-2-bar pull ups to choose jumping muscle-ups as an option. Get some!

Post rounds/reps completed to comments.

Skill Development
Handstand Skill Work (HS walks, freestanding, shoulder taps, kick ups, etc.)

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Wednesday 11.15.2017

By Chase / November 15, 2017 / 3 Comments

Warm-up Drills
I. Row 2:00
II. 9 Fundamentals x 5 reps each
III. Mobility

“Leg Drive”
Complete 5 rounds for time of
5 x Deadlift (275/185)
15 x Wallball (20/14)

Post times to comments.

Skill Development
4 rounds for quality of
:30 x Plank Hold
:30 x Side Plank (Left)
:30 x Side Plank (Right)
:30 Rest

ROMWOD
“With Appreciation”

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Tuesday 11.14.2017

By Samy Daghir / November 13, 2017 / 4 Comments

Warm-up Drills
I. 7:00 Dynamic Warm-up
Jog -> Sprint
High Knees
Butt Kicks
Shuffle
Karaoke
High Skip
Pike Walk
Duck Walk
III. Mobility

Impact/Focus: Ring & Static Dips EMOTM
Every 75 seconds for 8 Rounds total complete the following set/rep scheme based on current movement proficiency/strength level:

Ring Dips x 7 Reps per interval
Ring or Static Dips (matador) x 5 reps per interval

Notes: Reps should be strict, even if execution requires broken sets across the work interval. Scale from the rings to a static platform such as the matadors if a set of seven unbroken strict reps of Ring Dips are not yet able to be completed. Get some, freaks.

Post scores to comments as rounds completed and total reps achieved.

“Classic Romp”
Complete as many Rounds/Reps as possible in 13:00 of
7 x Shoulder-2-Overhead (155/105lbs)
12 x Toes-2-Bar
Row 24kcal

Post scores to comments.

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Monday 11.13.2017

By Chase / November 12, 2017 / 4 Comments

Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
5 x Pull-ups (Deadhang)
10 x Push-ups (CFGS)
15 x Air Squat (Wall Therapy)
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 5-5-5-5-5

Post loads to comments.

“Non-Factor”
Complete 4 rounds for time of
8 x Hang Power Cleans (135/95)
16 x Push-ups
36 x Double unders

Post times to comments.

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Friday 10.10.2017

By Samy Daghir / November 9, 2017 / 5 Comments

ANNOUNCEMENTS:
– We will be open regular hours on Friday Nov 10th.

LINK TO THE STORY OF “THE THREE WISE MEN” HERO WOD: CLICK HERE

Warm-up Drills
I. Row 500m
II. 2-3 rounds of
5 x Snatch Grip Deadlift
5 x Snatch
5 x Overhead Squat
5 x Klokov Press
III, Mobility

“Three Wise Men”
2017 Veteran’s Day Hero WOD Tribute: 3 AMRAPs as follow

“Jeremy”
AMRAP in 6:00 of
5 x Hang Snatch (*See Below)
10 x Burpees Over the Barbell
Rest 3:00, then…

“Ben”
AMRAP in 6:00 of
10 x Power Cleans (*See Below)
20 x Pull-Ups
Rest 3:00, then…

“Beau”
AMRAP in 6:00 of
15 x Box Jump-Overs (24/20”)
30 x Wallball (20/14lbs)

Notes: *Weight classifications are Elite = 185/125lbs, RX = 135/95lbs, and Scaled = 95/65lbs. Box Jump Overs are 24/20” with scaling to Step-Overs as an option if necessary.

Post scores to comments.

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Thursday 11.09.2017

By Chase / November 9, 2017 / 5 Comments

Noon class said goodbye to Jimmy as his job is relocating his to New York. Good luck Jimmy and we’ll see you soon!

ANNOUNCEMENTS:
– We will be open regular hours on Friday Nov 10th.

Warm-up Drills
I. 7:00 Dynamic Warm-up
Jog -> Sprint
High Knees
Butt Kicks
Shuffle
Karaoke
High Skip
Pike Walk
Duck Walk
II. Mobility

Impact/Focus: Snatch
Following movement review, warm up as necessary before completing the following workload for Snatch.

Snatch 1-1-1-1-1 (75-80% 1RM)

Notes: Today’s singles will be completed with a focus on technique being the priority. Get some, Freaks!

Post loads to comments.

“Field Work”
Complete 7 rounds for time of
6 x Handstand Push-ups
20 x Mountain Climbers (2 count)
20 x Walking Lunges (10L/10R)

Post times to comments.

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