WOD & Blog

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

“CF-Mainly”
7:00 AMRAP
2, 4, 6, 8, 10… of
Deadlift
HSPU
(Kipping or Strict for Rx+)

Rest 3:00, Then…

7:00 AMRAP
2, 4, 6, 8, 10… of
Power clean
Air squat jump (6” target from medball)
(or Pistols, reps per leg, alt.L/R)

Rest 3:00, Then…

7:00 AMRAP
2, 4, 6, 8, 10… of
Toes-to-Bar
(Kipping or Strict for Rx+)
20ft Bear Crawl
(or 10ft Handstand Walk)

Notes: Weight guidelines across the training would be as follows; 225/155, 155/95, 135/65, 105/45 as examples for male and female athlete weight options for Deadlift and Power Cleans in the first two AMRAPs. Scaling options and additional details will be covered during the whiteboard brief.

Post scores to comments for each AMRAP (per movement achievements should be noted if possible).

Next Available On-Ramp Start Date

TONIGHT!!
Tuesday, June 4th @ 6:00pm

For additional information please follow the link to our On-Ramp Page found HERE.

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

Impact/Focus: Back Squat Doubles
Warm-up sets start @ barbell up to 60% 1RM…
3 sets of 3 reps (climb to 60%)

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

Notes: 15:00 time cap, climb weight across sets to a heavy 2 rep record for the day or overall.

Post scores to comments.

“Hack”
For time
30 x Medicine Ball Cleans (20/14lbs)
30 x Plyo Push-ups
30 x GHD/Abmat Sit-ups

20 x Medicine Ball Cleans (20/14lbs)
20 x Plyo Push-ups
20 x GHD/Abmat Sit-ups

10 x Medicine Ball Cleans (20/14lbs)
10 x Plyo Push-ups
10 x GHD/Abmat Sit-ups

Notes: Scaling movement reps is 1:1 for today. Rx+ Clapping Push-ups and Weighted GHD Sit-ups (medicine ball).

Post scores to comments.

Next Available On-Ramp Start Date
Tuesday, June 4th @ 6:00pm

For additional information please follow the link to our On-Ramp Page found HERE.

Warm-up Drills
I. Row 500m
II. Dynamic & Yoga Drills
III. Mobility Prep

Impact/Focus: Power Snatch Doubles EMOTM
Warm up as needed before completing the following workload every minute on the minute for 12:00.

2 x Power Snatch (touch and go sets)

Notes: After warming up Athletes should plan to begin working on the minute at 55-65% 1RM and increase weight every 2-3 sets.

Post loads to comments.

“Floaties”
For time (vs 15:00 time cap)
Row 500m
7 Rounds of
7 x Pull-ups
7 x Thrusters (75/55lbs)
Row 500m

Post scores to comments.

Skill Development: Recovery 1000m Pacing Row
**Time permitting, complete as a competency and recovery effort

Next Available On-Ramp Start Date
Tuesday, June 4th @ 6:00pm

For additional information please follow the link to our On-Ramp Page found HERE.

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

Impact/Focus: Deadlift 1RM
Warm-up with the percentage based sets/reps listed below (using your most recent 1-Rep or 5 rep maximum data to determine loads) before working up to a heavy single or new 1RM personal record.

5 x 40% (warm-up)
3 x 50% (warm-up)
3 x 60% (warm-up)

Deadlift 1-1-1-1-1RM

Notes: Utilize single rep sets beyond the five as needed. The percentage based warm-up is a guideline, athletes should prepare to warm themselves up well with a strategy towards maximizing one rep performance. Adrenaline and over excitement at the words ‘One Rep Max’ does not represent an appropriate standalone warm-up. Prime yourselves to excel, get some, freaks!

Post loads to comments.

“Partner AMRAP”
Partner AMRAP 10:00 of
10 x Hang Power Clean (95/65lbs)
10 x Shoulder-to-Overhead (95/65lbs)
20 x Box Jump/Step Over’s (24/20”)
**KB Front Rack Hold @ 2 x 24/26kg

**One athlete works through one round before their partner does one round, alternating as such for as many rounds as possible in 10:00.
While one athlete is working the other athlete must maintain a double kettlebell front rack static hold. At anytime when the athlete holding the kettlebells takes a break the other athlete must stop working through their round of the AMRAP and join in for 10 x reps of tandem burpees.

Rx weight guidelines would be 95/65lbs, scaling options will be available for all movements.

Post scores to comments.

Next Available On-Ramp Start Date
Tuesday, June 4th @ 6:00pm

For additional information please follow the link to our On-Ramp Page found HERE.

Warm-up Drills
I. Row 500m
II. Dynamic & Yoga Drills
III. Mobility Prep

“LV-2”
For time
(6 rounds of respective reps as shown)
Dumbbell Manmakers x 12-10-8-6-4-2 (35/20lbs)
GHD Sit-ups x 21-18-15-12-9-6
Double-unders x 35-35-35-35-35-35

Notes: Example of round 1 would be 12 x DB Manmakers + 21 x GHD Sit-ups + 35 x Double-unders. Single unders today is 2:1 for rep conversions.

Post scores to comments.

Skill Development
Soft tissue work (mobility rollers and lax ball drills)
General mobility work
Recovery tasks
Slay Goats

Next Available On-Ramp Start Date
Tuesday, June 4th @ 6:00pm

For additional information please follow the link to our On-Ramp Page found HERE.

Warm-up Drills
I. Row 500m
II. Dynamic & Yoga Drills
III. Mobility Prep (Snatch & OHS emphasis)

Impact/Focus: Overhead Squat Intervals
Warm up as needed before completing the following workload for Overhead Squat every :75 for 9 rounds.

Overhead Squat 5-3-1-5-3-1-5-3-1 (same weight across sets)

Notes: Whether training with PVC or a loaded barbell today is about ideal form and technical practice. The warm-up drills used will facilitate improved range of motion and performance, applying these to the training every :75 depends significantly upon proper discretion when selecting a weight for today’s Overhead Squats.

60% of a 1rm or lighter if applicable log book data exists.

Bars will be rack jerked and taken from the rig for this part of today’s training evolution.

Post scores to comments.

“Savasana”
5 Rounds for time
(vs 15:00 time cap)
Row 250m
7 x Snatch (see below)

Notes: Full or Power movements are both viable options for today; however, one method being selected for use throughout the five rounds would be regarded as the more encouraged behavior as opposed to mixing and matching Power and Full Snatch movements throughout.

Select weights that are 60% of a 1RM or lighter, 1-2 sets per round would ideally be possible as a perspective guideline.

Next Available On-Ramp Start Date
Tuesday, June 4th @ 6:00pm

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

“Schadenfreude”
Complete as many rounds and reps as possible in 18:00 of

12 x Slamball (30/20lbs)
15ft Bear Crawl Slamball Push
—
12 x Russian Twists (12L+12R)
15ft Bear Crawl Slamball Push
—
12 x slamball over the shoulders (alt.6L+6R)
15ft Bear Crawl Slamball Push
—
45ft Slamball Portage (back to starting spot @ rig)

Post scores to comments.

“No greater love than this, that he lay down his life for his friends.”
–John 15:16

Today, on our Nationally Observed Memorial Day, we honor the memories of our fallen comrades by coming together to endure the grueling HERO WOD called ‘MURPH’; named after Navy Seal Medal of Honor recipient 1st Lt. Michael Patrick Murphy.

**MEMORIAL DAY “MURPH” heats @ 10 & 11 am**

Warm-up Drills
I. Run 2/400m
II. 2-3 Rounds for quality of
3 x Pull-ups (or scaled movement)
5 x Push-ups
7 x Air Squats (slow negative, wall & bench therapy)
III. Dynamic Mobility & Yoga Drills
IV. Static Mobility (bands, rig, wall)

“MURPH”
For time
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

Post times to comments.

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it. Scaling for overall training volume and movement substitutions will be covered during the Whiteboard Pre-Training Brief.

Post time to comments.

The following Write-up Courtesy of Box Magazine; full link available HERE.

Read on regarding the special Significance of this Hero WOD and its solemn place on Memorial Day.

–‘MURPH’ is named after Navy Lieutenant Michael Murphy, who was killed in action in Afghanistan June 28th, 2005. He was 29-years-old. After graduating from Penn State University in 1998, Murphy rejected offers to attend law school and instead accepted a commission in the United States Navy and became a SEAL in July 2002. For a man whose nickname was ‘The Protector’, the decision made perfect sense. In fact, when Murphy was in the 8th grade, he was suspended from school for fighting with bullies that were trying to shove a special needs child into a locker. And Gary Williams, author of “Seal of Honor,” a biography of Murphy, recounts a story where Murphy protected a homeless man who was collecting cans from a gang of thugs.

Navy_SEALs_in_Afghanistan_prior_to_Red_WingIn early 2005 Murphy was assigned to SEAL Delivery Vehicle Team ONE as officer in charge of Alpha Platoon and deployed to Afghanistan. In June of that year, Murphy was leading a four-man reconnaissance team in Kunar province as part of a counter-insurgent mission (the other men in Murphy’s team were Danny Dietz, Matthew Axelson and Marcus Luttrell).

During the mission the team encountered a group of local goat herders. A discussion was held among the four SEALs regarding the rules of engagement and what they should do with the herders, who were being held at gunpoint. Eventually the men decided to release them, but not soon after the SEALs were surrounded and ambushed by an overwhelming Taliban force. Murphy, who was trying to reach HQ via satellite phone, willingly exposed himself to enemy fire by stepping into a clearing where he might get a signal to make the call. Murphy was shot in the back, but still managed to calmly complete the call for reinforcements and return to his position to continue the fight with his men. HQ sent an MH-47 Chinook helicopter to rescue the team, but while attempting to set down in rugged terrain, the helicopter was hit by a rocket-propelled grenade, killing all 16 men on board.

Murphy, Dietz, and Axelson were all killed in action. Luttrell was the only survivor and was eventually rescued after several days of wandering the mountain and being protected by the people of an Afghan village…” There is much more, please find and follow the link if you’d like to continue learning about the Murph story.

Thank you to all of our community for honoring this holiday in a profoundly special way.

**MEMORIAL DAY “MURPH” heats @ 10 & 11 am**

MEMORIAL DAY “MURPH”
CFNH will be open for 10am & 11am heats this coming
MONDAY 05.27.2019
WE LOOK FORWARD TO HONORING OUR FALLEN TOGETHER THIS MEMORIAL DAY

Warm-up Drills
I. Run 400m or Row 2:00
II. Barbell Warm-up
2 Rounds of
5 x Deadlift
5 x Barbell Row
5 x Thrusters
10 x Hollow Rocks
III. Dynamic Drills and Yoga Series
IV. Mobility

Impact/Focus: Deadlift 5 x 5 (WK9)
Warm up as needed (3 sets x 5 reps) before completing the following workload for Deadlift.

Deadlift 5-5-5-5-5
(+5 to 15 lbs from last week)

Notes: Athlete’s will be coached as to specific moderations and guidelines for today’s deadlifts based on where the individual is currently regarding strength gains/progress during our final week of 5×5’s.

Post scores to comments.

“Red Rev Friday”
4 Rounds, individually for time, versus an overall 18:00 time cap
Row 500m
12 x Medicine Ball Cleans (20/14lbs)
15 x GHD/Abmat Sit-ups
18 x Wallball (20/14lbs)
Rest 1:00

Post scores to comments.

MEMORIAL DAY “MURPH”
CFNH will be open for 10am & 11am heats this coming
MONDAY 05.27.2019
WE LOOK FORWARD TO HONORING OUR FALLEN TOGETHER THIS MEMORIAL DAY

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

Impact/Focus: Snatch 6 x 3
Warm-up as needed before completing the following workload vs. 15:00 time cap.

Snatch 2-2-2-2-2-2-2-2

Notes: All sets/reps touch and go @70-80% 1RM. Recent 1RM or heavy single data established most recently on 05.07.2019.

Post scores to comments.

“$u[k3d”
6 Rounds for time of
10 x Box Jumps (24/20”)
10 x Slamball (30/20”)
10 x Ring Dips

Notes: Scaled movement rep conversions are 1:1.

Post scores to comments.