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WOD & Blog

11.15.2019

By Samy Daghir / November 15, 2019 / 0 Comments
Now there’s some Ninjas!

Warm-up Drills
I. Row 500m / Jumprope x 2:00
II. Dynamic Drills
III. Yoga Series
IV. Mobility

Impact/Focus: Deadlift Triples (on the :90)
Warm-up as needed (3 sets x 3 reps) before completing the following workload for Deadlift every :90 for six rounds.

Deadlift x 3 reps (climb weight)

Post scores to comments.

“A Barbell Humbler”
Complete as many rounds as possible in 10 minutes of
5 x Thruster (95/65lbs)
7 x Hang Power Clean (95/65lbs)
10 x Sumo Deadlift High-Pull (95/65lbs)

Post rounds/reps completed to comments.

Skill Development
– Ring Skin-the-cats
– Ring Muscle-up Negatives
– Low Ring Kip and Transitions
– Ring Suppport/L-sit

Read More

Thursday 11.14.2019

By Samy Daghir / November 14, 2019 / 2 Comments

Warm-up Drills
I. Row 500m / Jumprope x 2:00
II. Dynamic Drills
III. Yoga Series
IV. Mobility

Impact/Focus: Back Squat Triples (on the :90)
Warm-up as needed (3 sets x 3 reps) before completing the following workload for Back Squat every :90 for six rounds.

Back Squat x 3 reps; as follows

(rep 1 with :01 to :03 hold at the bottom, rep 2 and 3 are without a pause)

Post scores to comments.

“Salt-cicles”
4 Rounds for time of
2 x Rope Climbs
7 x Handstand Push-ups
75 x Double-unders

Notes: Scaling protocol will be covered during the whiteboard brief. There is a 14:00 time cap on today’s training.

Post scores to comments.

Skill Development
– Ring Skin-the-cats
– Ring Muscle-up Negatives
– Low Ring Kip and Transitions
– Ring Suppport/L-sit

Read More

Wednesday 11.13.2019

By Samy Daghir / November 13, 2019 / 2 Comments

Team WOD training details will be covered during the whiteboard brief. Bring the lumber, freaks!

Read More

Tuesday 11.12.2019

By Samy Daghir / November 12, 2019 / 3 Comments

Announcement: Tomorrow we have our Veteran’s Day Armistice Team Workout during normal class times.

Warm-up Drills
I. Spikeball or Row 500m
II. Dynamic Drills
III. Yoga Series
IV. Mobility

Impact/Focus: Power Snatch Singles
Complete 2 x Power Snatch every :75 for 9 rounds total, climbing in weight from the first round at 60% of a 1rm as able every 1-2 rounds.

9 Rounds x Every :75 seconds
Complete the following

1 x Power Snatch (climb weight per 1-2 rounds)

Notes: Utilize weights today that facilitate movement development and competency by warming up to and starting working sets at 60% of a 1rm. Climbing by 5% per round to 95% today would be an ideal path for most of the crew. Scaling and additional guidance will be covered during pre training whiteboard briefs.

Post scores to comments.

“APFT Primer”
4 Rounds of the following AMRAP cycle
3:00 AMRAP of
9 x Push-ups
12 x KB Swings
15 x Abmat Sit-ups (Anchored)
Rest 1:00

Notes: Each 3:00 resumes where the previous AMRAP paused.

Post scores to comments as one cumulative AMRAP.

Read More

Monday 11.11.2019

By Samy Daghir / November 10, 2019 / 3 Comments
20.5!!!!!

Warm-up Drills
I. Row 500m
II. Dynamic Drills
III. Yoga Series
IV. Mobility

“Open WOD 20.5”
For time, partitioned any way:
40 x muscle-ups
80kcal Row
120 x wall-ball shots, 20-lb. ball to 10 ft.

Time cap: 20 min.

NOTES:

WORKOUT VARIATIONS

Rx’d (Ages 16-54)
♀ 14-lb. ball to 9 ft.
♂ 20-lb. ball to 10 ft.

Scaled (Ages 16-54)
♀ chin-over-bar pull-ups, 10-lb. ball to 9 ft.
♂ chin-over-bar pull-ups, 14-lb. ball to 10 ft.

Teenagers 14-15
♀ 10-lb. ball to 9 ft.
♂ 14-lb. ball to 9 ft.

Scaled Teenagers 14-15
♀ chin-over-bar pull-ups, 10-lb. ball to 9 ft.
♂ chin-over-bar pull-ups, 14-lb. ball to 9 ft.

Masters 55+
♀ chest-to-bar pull-ups, 10-lb. ball to 9 ft.
♂ chest-to-bar pull-ups, 20-lb. ball to 9 ft.

Scaled Masters 55+
♀ jumping chest-to-bar pull-ups, 10-lb. ball to 8 ft.
♂ jumping chest-to-bar pull-ups, 14-lb. ball to 8 ft.

Post scores to games site and comments.

VIDEO LINK FOR STRATEGY VIA COMPTRAIN.COM FOUND HERE.

Read More

Friday 11.08.2019

By Samy Daghir / November 8, 2019 / 3 Comments
Anderson and Bethany getting after it for 20.4! (Happy CrossFittin’ Anniversary Bethany!)

Warm-up Drills
I. Spikeball or Row 500m
II. Dynamic Drills
III. Yoga Series
IV. Mobility

Impact/Focus: Back Squat Doubles
Warm-up as needed (3 sets x 3 reps) before completing the following workload for Back Squat every :75 for six rounds.

Back Squat 2-2-2-2-2-2

Notes: Training path option 1 would be to select from 60, 70, or 80% of a 1RM and work through the six rounds every :75 seconds for quality. Training path option 2 begins at 60% of a 1rm and climbs across sets as the athlete is able.

Post loads to comments.

“Runways”
5:00 x Muscle-ups/Pull-ups

**Rest/Transition x 1:00**

4 Rounds of :45 work x :15 rest
Row (kcal)
Wallball (20/14lbs)
Reverse Wallball (20/14lbs)

Notes: The timer will be set to beep on the :45 and :15 during the entire WOD, thus partitioning and pacing for Muscle-ups and Pull-ups has a practical strategy component to sharpen skills for Monday. Aim for 10-20 kcals/reps per work interval for the triplet of movements in the second part of the met con. Get some, freaks!

Post scores to comments.

Read More

Thursday 11.07.2019

By Samy Daghir / November 7, 2019 / 3 Comments
Viking Charge!

Warm-up Drills
I. Row 500m
II. Coach’s Choice
III. Mobility

Impact/Focus: Snatch + Overhead Squat Complex
Warm-up as needed before completing the following workload every 1:30 for 6 Rounds. Increase weights as form allows.

1 x Power Snatch
+
3 x Overhead Squat

Post loads to comments.

“Pre-Gamer”
5 Rounds for time (15:00 Time Cap)
10 x DB Snatch (alt.L/R @ 50/35lbs)
12 x Push-ups
20 x F.Rack Walking Lunge Steps (50/35lbs)

Post scores to comments.

Read More

Wednesday 11.06.2019

By Samy Daghir / November 6, 2019 / 1 Comment
Turkish style Recovery Day.

Warm-up Drills
I. Row 500m
II. Dynamic Drills
III. Yoga Series
IV. Mobility

Impact/Focus: Barbell Odds
Complete each of the following workloads within the time allotted after appropriately warming up the requisite barbell movements. Each work interval is :75 seconds.

3,5,7,9,11,13,15 x Barbell Thrusters (pick weight)
15,13,11,9,7,5,3 x Barbell Row (pick weight)

Post weights/scores to comments.

“No Quarter”
For time
Double-unders x 50-40-30-20-10
GHD/Abmat Sit-ups x 25-20-15-10-5

Notes: Single-unders are 2:1 for today’s training. Abmats are anchored and are 1:1 for scaled workloads.

Post scores to comments.

Skill Development
*See your coach/whiteboard for assignments.

Read More

Tuesday 11.05.2019

By Samy Daghir / November 5, 2019 / 3 Comments
Coach Greg’s Final C&J this past weekend… Reppin Savage! YESSSSSS

Warm-up Drills
I. Row 500m
II. Dynamic Drills
III. Yoga Series
IV. Mobility

Impact/Focus: Turkish Get-ups
Following an appropriate series of warm up reps: Complete two Turkish Get-up every minute on the minute (EMOTM) for 8:00.

EMOTM for 8:00
2 x Turkish Get-ups (1L/1R)

Notes: Climb in weight as able across sets.

Post training to comments.

“Paisible”
For time
Row 500m
15 x Chin-over-Bar Pull-ups
Row 400m
12 x Chest-to-Bar Pull-ups
Row 300m
9 x Muscle-ups

Post scores to comments.

Read More

Monday 11.04.2019

By Samy Daghir / November 4, 2019 / 2 Comments

Warm-up Drills
I. Row 500m
II. Dynamic Drills
III. Yoga Series
IV. Mobility

“Open WOD 20.4”
For time
30 x Box Jumps (24/20”)
15 x Clean & Jerks (95/65lbs)
30 x Box Jumps (24/20”)
15 x Clean & Jerks (135/85lbs)
30 x Box Jumps (24/20”)
10 x Clean & Jerks (185/115lbs)
30 x Single-leg Squats
10 x Clean & Jerks (225/145lbs)
30 x Single-leg Squats
5 x Clean & Jerks (275/175lbs)
30 x Single-leg Squats
5 x Clean & Jerks (315/205lbs)

Time cap: 20 minutes

NOTES:

WORKOUT VARIATIONS

Rx’d (Ages 16-54)
♀ 20-in. box, single-leg squat, C&J 65-85-115-145-175-205 lb.
♂ 24-in. box, single-leg squat, C&J 95-135-185-225- 275-315 lb.

Scaled (Ages 16-54)
♀ 20-in. box, 14-lb. medicine-ball step-up, C&J 35-55-75- 95-115-135 lb.
♂ 24-in. box, 20-lb. medicine-ball step-up, C&J 65-95- 115-135-155-185 lb.

Teenagers 14-15
♀ 20-in. box, single-leg squat, C&J 35-55-75-95-105-115 lb.
♂ 24-in. box, single-leg squat, C&J 65-95-115-135-155-185 lb.

Scaled Teenagers 14-15
♀ 20-in. box, 14-lb. med-ball step-up, C&J 35-45-65-75- 85-95 lb.
♂ 24-in. box, 20-lb. med-ball step-up, C&J 45-65-85-105- 125-145 lb.

Masters 55+
♀ 20-in. box, 14-lb. med-ball step-up, C&J 65-75-95-105- 125-145 lb.
♂ 24-in. box, 20-lb. med-ball step-up, C&J 95-115-135- 155-185-205 lb.

Scaled Masters 55+
♀ 16-in. box, 14-lb. med-ball step-up, C&J 35-45-65-75- 85-105 lb.
♂ 20-in. box, 20-lb. med-ball step-up, C&J 45-65-85-105- 125-145 lb.

Read More

11.15.2019

By Samy Daghir / November 15, 2019 / 0 Comments
Now there’s some Ninjas!

Warm-up Drills
I. Row 500m / Jumprope x 2:00
II. Dynamic Drills
III. Yoga Series
IV. Mobility

Impact/Focus: Deadlift Triples (on the :90)
Warm-up as needed (3 sets x 3 reps) before completing the following workload for Deadlift every :90 for six rounds.

Deadlift x 3 reps (climb weight)

Post scores to comments.

“A Barbell Humbler”
Complete as many rounds as possible in 10 minutes of
5 x Thruster (95/65lbs)
7 x Hang Power Clean (95/65lbs)
10 x Sumo Deadlift High-Pull (95/65lbs)

Post rounds/reps completed to comments.

Skill Development
– Ring Skin-the-cats
– Ring Muscle-up Negatives
– Low Ring Kip and Transitions
– Ring Suppport/L-sit

Read More

Thursday 11.14.2019

By Samy Daghir / November 14, 2019 / 2 Comments

Warm-up Drills
I. Row 500m / Jumprope x 2:00
II. Dynamic Drills
III. Yoga Series
IV. Mobility

Impact/Focus: Back Squat Triples (on the :90)
Warm-up as needed (3 sets x 3 reps) before completing the following workload for Back Squat every :90 for six rounds.

Back Squat x 3 reps; as follows

(rep 1 with :01 to :03 hold at the bottom, rep 2 and 3 are without a pause)

Post scores to comments.

“Salt-cicles”
4 Rounds for time of
2 x Rope Climbs
7 x Handstand Push-ups
75 x Double-unders

Notes: Scaling protocol will be covered during the whiteboard brief. There is a 14:00 time cap on today’s training.

Post scores to comments.

Skill Development
– Ring Skin-the-cats
– Ring Muscle-up Negatives
– Low Ring Kip and Transitions
– Ring Suppport/L-sit

Read More

Wednesday 11.13.2019

By Samy Daghir / November 13, 2019 / 2 Comments

Team WOD training details will be covered during the whiteboard brief. Bring the lumber, freaks!

Read More

Tuesday 11.12.2019

By Samy Daghir / November 12, 2019 / 3 Comments

Announcement: Tomorrow we have our Veteran’s Day Armistice Team Workout during normal class times.

Warm-up Drills
I. Spikeball or Row 500m
II. Dynamic Drills
III. Yoga Series
IV. Mobility

Impact/Focus: Power Snatch Singles
Complete 2 x Power Snatch every :75 for 9 rounds total, climbing in weight from the first round at 60% of a 1rm as able every 1-2 rounds.

9 Rounds x Every :75 seconds
Complete the following

1 x Power Snatch (climb weight per 1-2 rounds)

Notes: Utilize weights today that facilitate movement development and competency by warming up to and starting working sets at 60% of a 1rm. Climbing by 5% per round to 95% today would be an ideal path for most of the crew. Scaling and additional guidance will be covered during pre training whiteboard briefs.

Post scores to comments.

“APFT Primer”
4 Rounds of the following AMRAP cycle
3:00 AMRAP of
9 x Push-ups
12 x KB Swings
15 x Abmat Sit-ups (Anchored)
Rest 1:00

Notes: Each 3:00 resumes where the previous AMRAP paused.

Post scores to comments as one cumulative AMRAP.

Read More

Monday 11.11.2019

By Samy Daghir / November 10, 2019 / 3 Comments
20.5!!!!!

Warm-up Drills
I. Row 500m
II. Dynamic Drills
III. Yoga Series
IV. Mobility

“Open WOD 20.5”
For time, partitioned any way:
40 x muscle-ups
80kcal Row
120 x wall-ball shots, 20-lb. ball to 10 ft.

Time cap: 20 min.

NOTES:

WORKOUT VARIATIONS

Rx’d (Ages 16-54)
♀ 14-lb. ball to 9 ft.
♂ 20-lb. ball to 10 ft.

Scaled (Ages 16-54)
♀ chin-over-bar pull-ups, 10-lb. ball to 9 ft.
♂ chin-over-bar pull-ups, 14-lb. ball to 10 ft.

Teenagers 14-15
♀ 10-lb. ball to 9 ft.
♂ 14-lb. ball to 9 ft.

Scaled Teenagers 14-15
♀ chin-over-bar pull-ups, 10-lb. ball to 9 ft.
♂ chin-over-bar pull-ups, 14-lb. ball to 9 ft.

Masters 55+
♀ chest-to-bar pull-ups, 10-lb. ball to 9 ft.
♂ chest-to-bar pull-ups, 20-lb. ball to 9 ft.

Scaled Masters 55+
♀ jumping chest-to-bar pull-ups, 10-lb. ball to 8 ft.
♂ jumping chest-to-bar pull-ups, 14-lb. ball to 8 ft.

Post scores to games site and comments.

VIDEO LINK FOR STRATEGY VIA COMPTRAIN.COM FOUND HERE.

Read More

Friday 11.08.2019

By Samy Daghir / November 8, 2019 / 3 Comments
Anderson and Bethany getting after it for 20.4! (Happy CrossFittin’ Anniversary Bethany!)

Warm-up Drills
I. Spikeball or Row 500m
II. Dynamic Drills
III. Yoga Series
IV. Mobility

Impact/Focus: Back Squat Doubles
Warm-up as needed (3 sets x 3 reps) before completing the following workload for Back Squat every :75 for six rounds.

Back Squat 2-2-2-2-2-2

Notes: Training path option 1 would be to select from 60, 70, or 80% of a 1RM and work through the six rounds every :75 seconds for quality. Training path option 2 begins at 60% of a 1rm and climbs across sets as the athlete is able.

Post loads to comments.

“Runways”
5:00 x Muscle-ups/Pull-ups

**Rest/Transition x 1:00**

4 Rounds of :45 work x :15 rest
Row (kcal)
Wallball (20/14lbs)
Reverse Wallball (20/14lbs)

Notes: The timer will be set to beep on the :45 and :15 during the entire WOD, thus partitioning and pacing for Muscle-ups and Pull-ups has a practical strategy component to sharpen skills for Monday. Aim for 10-20 kcals/reps per work interval for the triplet of movements in the second part of the met con. Get some, freaks!

Post scores to comments.

Read More

Thursday 11.07.2019

By Samy Daghir / November 7, 2019 / 3 Comments
Viking Charge!

Warm-up Drills
I. Row 500m
II. Coach’s Choice
III. Mobility

Impact/Focus: Snatch + Overhead Squat Complex
Warm-up as needed before completing the following workload every 1:30 for 6 Rounds. Increase weights as form allows.

1 x Power Snatch
+
3 x Overhead Squat

Post loads to comments.

“Pre-Gamer”
5 Rounds for time (15:00 Time Cap)
10 x DB Snatch (alt.L/R @ 50/35lbs)
12 x Push-ups
20 x F.Rack Walking Lunge Steps (50/35lbs)

Post scores to comments.

Read More

Wednesday 11.06.2019

By Samy Daghir / November 6, 2019 / 1 Comment
Turkish style Recovery Day.

Warm-up Drills
I. Row 500m
II. Dynamic Drills
III. Yoga Series
IV. Mobility

Impact/Focus: Barbell Odds
Complete each of the following workloads within the time allotted after appropriately warming up the requisite barbell movements. Each work interval is :75 seconds.

3,5,7,9,11,13,15 x Barbell Thrusters (pick weight)
15,13,11,9,7,5,3 x Barbell Row (pick weight)

Post weights/scores to comments.

“No Quarter”
For time
Double-unders x 50-40-30-20-10
GHD/Abmat Sit-ups x 25-20-15-10-5

Notes: Single-unders are 2:1 for today’s training. Abmats are anchored and are 1:1 for scaled workloads.

Post scores to comments.

Skill Development
*See your coach/whiteboard for assignments.

Read More

Tuesday 11.05.2019

By Samy Daghir / November 5, 2019 / 3 Comments
Coach Greg’s Final C&J this past weekend… Reppin Savage! YESSSSSS

Warm-up Drills
I. Row 500m
II. Dynamic Drills
III. Yoga Series
IV. Mobility

Impact/Focus: Turkish Get-ups
Following an appropriate series of warm up reps: Complete two Turkish Get-up every minute on the minute (EMOTM) for 8:00.

EMOTM for 8:00
2 x Turkish Get-ups (1L/1R)

Notes: Climb in weight as able across sets.

Post training to comments.

“Paisible”
For time
Row 500m
15 x Chin-over-Bar Pull-ups
Row 400m
12 x Chest-to-Bar Pull-ups
Row 300m
9 x Muscle-ups

Post scores to comments.

Read More

Monday 11.04.2019

By Samy Daghir / November 4, 2019 / 2 Comments

Warm-up Drills
I. Row 500m
II. Dynamic Drills
III. Yoga Series
IV. Mobility

“Open WOD 20.4”
For time
30 x Box Jumps (24/20”)
15 x Clean & Jerks (95/65lbs)
30 x Box Jumps (24/20”)
15 x Clean & Jerks (135/85lbs)
30 x Box Jumps (24/20”)
10 x Clean & Jerks (185/115lbs)
30 x Single-leg Squats
10 x Clean & Jerks (225/145lbs)
30 x Single-leg Squats
5 x Clean & Jerks (275/175lbs)
30 x Single-leg Squats
5 x Clean & Jerks (315/205lbs)

Time cap: 20 minutes

NOTES:

WORKOUT VARIATIONS

Rx’d (Ages 16-54)
♀ 20-in. box, single-leg squat, C&J 65-85-115-145-175-205 lb.
♂ 24-in. box, single-leg squat, C&J 95-135-185-225- 275-315 lb.

Scaled (Ages 16-54)
♀ 20-in. box, 14-lb. medicine-ball step-up, C&J 35-55-75- 95-115-135 lb.
♂ 24-in. box, 20-lb. medicine-ball step-up, C&J 65-95- 115-135-155-185 lb.

Teenagers 14-15
♀ 20-in. box, single-leg squat, C&J 35-55-75-95-105-115 lb.
♂ 24-in. box, single-leg squat, C&J 65-95-115-135-155-185 lb.

Scaled Teenagers 14-15
♀ 20-in. box, 14-lb. med-ball step-up, C&J 35-45-65-75- 85-95 lb.
♂ 24-in. box, 20-lb. med-ball step-up, C&J 45-65-85-105- 125-145 lb.

Masters 55+
♀ 20-in. box, 14-lb. med-ball step-up, C&J 65-75-95-105- 125-145 lb.
♂ 24-in. box, 20-lb. med-ball step-up, C&J 95-115-135- 155-185-205 lb.

Scaled Masters 55+
♀ 16-in. box, 14-lb. med-ball step-up, C&J 35-45-65-75- 85-105 lb.
♂ 20-in. box, 20-lb. med-ball step-up, C&J 45-65-85-105- 125-145 lb.

Read More

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