WOD & Blog
Warm-up Drills
I. Jumpe Rope x 2:00
II. 2 Rounds of
Medicine Ball Complex (20/14lbs)
5 x Air Squat to Med Ball
5 x Med Ball Deadlift
5 x Med Ball SDLHP
5 x Med Ball Clean
5 x Med Ball Front Squat
5 x Thrusters
10 x Hollow Rocks
III. Mobility
Impact/Focus: Turkish Get-ups & Toes-to-Bar EMOTM
Every minute on the minute for 12:00 complete the following workload assigned:
Odd minutes x Turkish Get-up (L) + Turkish Get-up (R)
Even minutes x Strict Toes-2-Bar x 7-10 reps
Notes: Athletes may adjust weights for Turkish Get-ups if necessary however the intent is a challenging/heavy single rep effort that is sustainable across sets/reps within the minute time frame.
Post scores to comments as reps completed for each movement movement and weight utilized.
“Rockholme Syndrome”
Complete as many rounds as possible in 15:00 of
200m Run
21** x Wallball (20/14lbs)
Max Reps (75**) x Double-unders
Notes: Every time a set of Single/Double-unders reaches failure begin a new round with 200m of Running. **Glass Ceiling for Unbroken Rep Sets to proceed into the following round’s 200m Run.
Post total rounds completed and lowest number of consecutive Double-unders to comments.
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Warm-up Drills
I. Coach’s Choice
II. Mobility
Impact/Focus: Hang Snatch EMOTM
Warm up as needed before completing the following workload every minute on the minute for 10:00.
1 x Hang Snatch (75-80%1RM)
Notes: Working sets should be executed at 75-80% of a 1RM.
Post loads to comments.
“Open WOD Fever”
4:00 AMRAP of
10 x Ring Dips
10 x Burpee Box Jumps (24/20”)
Rest 1:00
4:00 AMRAP of
10 x Kettlebell Snatch (24/16kg)
10 x Burpee Box Jumps (24/20”)
Rest 1:00
4:00 AMRAP of
10 x Ring Dips
10 x Burpee Box Jumps (24/20”)
Rest 1:00
4:00 AMRAP of
10 x Kettlebell Snatch (24/16kg)
10 x Burpee Box Jumps (24/20”)
Notes: Scaling today is 1:1.
Post four AMRAP scores as rounds and reps to comments.
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Warm-up Drills
I. Row 500m
II. 2 rounds of
5 x Pull-ups or Ring Row
5 x Power Clean
5 x Front Squat
5 x Push Press
III. Mobility
“Fran”
Complete 21-15-9 reps for time of
Thrusters (95/65lbs)
Pull-ups
Post times to comments.
Rowing Recovery & Conditioning
Complete the following at recovery pace or maximum effort based on what each athlete has in the tank after ‘recovering’ from the Fran Benchmark above.
Row 2000m via (:30 work pace x :30 rest)
Notes: There is a 10:00 time cap on this conditioning and recovery interval training effort. If possible keep moving at a recovery pace during rest intervals
Post intervals to complete distance and total time to comments.
Skill Development
(Time Permitting)
A. 20 x Turkish Get-ups (24/16kg)
**Alternate arms each repetition, smooth is fast repetitions here are intended to get athletes moving and smoothing patterns of functional capacity.
B. 2:00 x Ring Support or Plank Hold
C. Select from 40 to 75 reps x GHD/Abmat Sit-ups
**Partition Set’s and repetitions as able in order to complete the workload assigned. Example 4-5 rounds of 10 to 15 repetitions with rest between efforts. Work towards your movement development standards before total volume.
Warm-up Drills
I. Row 500m
II. 2 Rounds of
5 x Deadlift
5 x Barbell Row
5 x SDHP
5 x Full Cleans
5 x Front Squat
III. Mobility
Impact/Focus: Deadlift 5 x 5 (WK3)
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: Use your previously established Deadlift 5RM to determine loads for today. Select a weight of 5,10,or 15 lbs to increase this week based on last weeks sets/rep load used. We will continue to stress the importance of all athletes keeping an accurate record of their numbers from the previous week.
Post scores to comments.
“Poignant”
10-9-8-7-6-5-4-3-2-1 reps for time of
Toes-2-Bar
Burpees
Post scores to comments.
Skill Development: An Inversion Clinic
5 sets of 5-10 reps (strict, Kipping, Scaled stinkbugs)
or
5 Rounds of a technical skill drill worked for 1:00 per round of
– handstand kick-ups
– static wall holds
– shoulder taps
– freestanding static handstand holds
– handstand walking practice
Warm-up Drills
I. Jump Rope 2:00
or… Spikeball!!
II. 2 Rounds of
5 x Deadlift
5 x Barbell Row
5 x SDHP
5 x Full Cleans
5 x Front Squat
III. Mobility
Impact/Focus: Selective Run Conditioning Intervals
Complete one of the following options for quality/practice
I. Rope Running Drills
6 Rounds of
Jump Rope x Run-in-place 1:00
Rest x :30
II. Outdoor Laps (around CFNH)
4 Rounds of
Run x 200m
Rest x :30
Post training to comments.
“Slickster”
6:00 AMRAP of
7 x Sumo Deadlift High-Pull (75/55lbs)
10 x Barbell Walking Lunges (75/55lbs)
25ft x Bear Crawl
—
Rest 2:00
—
6:00 AMRAP of
7 x Sumo Deadlift High-Pull (75/55lbs)
10 x Barbell Walking Lunges (75/55lbs)
25ft x Bear Crawl
Notes: Scale loads as necessary to facilitate one barbell for today’s metcon training. Select a load that may be taken from the deck for either Front Rack or Back Rack Walking Lunges (athlete’s choice). Rx+ would be 115/85lbs. The second AMRAP begins where the first AMRAP pauses for the 2:00 rest interval. Get some, freaks.
Post a single cumulative rounds/reps score to comments.
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Warm-up Drills
I. Row 500m
II. Barbell Warm-up
III. Dynamic Drills & Yoga Series
IV. Mobility
Impact/Focus: Push/Split Jerk
Warm up as needed (3 sets x 3 reps) before completing the following workload for Push/Split Jerk.
Push/Split Jerk 3-3-3-3-3 (Every :90)
Notes: Increase weight as able throughout working sets. Skill development is applicable on both the Push/Split Jerk technique as well as efficiency and position of re-rack.
Post loads to comments.
“Thawesome”
5 Rounds for time of
1 X Rope Climb
10 x Push-ups
1 x Rope Climb
10 x Box Jumps (24/20”)
Notes: Rope Climbs may be scaled 1:1 for knotted ropes or modified climbs. Pulls to standing will be 2:1, Ring Rows or Pull-ups are 5:1. Scaling movements for Push-ups or Box Jumps will be 1:1 for repetitions today.
Post scores to comments.
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Warm-up Drills
I. Coach’s Choice
II. Mobility
Impact/Focus: Power Clean Triple Stack x :75
Warm up as needed with sets of 3 of 3 reps, moving from an empty barbell through two to three light to moderate weight sets in order to prepare for the following workload.
Every :75 minutes for 3 Rounds
2 x Power Clean (60-65% 1RM)
Every :75 minutes for 3 Rounds
2 x Power Clean (70-75% 1RM)
Every :75 minutes for 3 Rounds
2 x Power Clean (80-85% 1RM)
Notes: Reference 1 rep max established on 03.27.2019 linked HERE. Repetitions today are touch and go.
Post scores to comments.
“SYZYGY”
For time (vs 14:00 time cap)
Row 500m
50 x Wallball (20/14lbs)
30 x GHD Sit-ups
Row 500m
30 x Wallball (20/14lbs)
20 x GHD Sit-ups
Row 500m
20 x Wallball (20/14lbs)
10 x GHD Sit-ups
Notes: Scaling is 1:1 for movement substitutions today.
Post scores to comments.
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Congratulations to two of our own for toiling away this weekend at the Two Peas in A Pod CrossFit Team event! Greg and Nate secured Second Place! H*ll Yes, freaks!
Warm-up Drills
I. Jump Rope 3:00
II. 2 Rounds of
5 x Deadlift
5 x Barbell Row
5 x SDHP
5 x Full Cleans
5 x Front Squat
III. Mobility
Impact/Focus: Front Squat 6 x 2/Re-test 1RM
Warm-up with 3 sets of 3 reps each climbing in weight as preparation for the following workload.
Front Squat 2-2-2-2-2-2 (@80% of 1RM)
Front Squat 1-1-1-1-1-1 (1RM Attempts)
Notes: This will be the second opportunity for athlete’s to establish a Front Squat 1RM as we move into our strength block. Those athletes that have established adequate numbers for this movement last week may perform the 6 x 2 at 80% of that training result. Next Monday will be a relative benchmark before we begin the following week with a hybrid Squat and explosive power development program. Keep those logbooks frosty, freaks.
Post scores to comments.
“Foreshadowing”
Complete as many rounds and repetitions as possible (AMRAP) in 10:00 of
50 x Double-unders
12 x Pull-ups
21 x American Kettlebell Swings (24/16g)
Notes:
– All movement scaling for today is 1:1
– L3(rx+): Unbroken Sets and Reps to proceed to next task, Chest-2-Bar Pull-ups, 32/24kg for the AKB Swings.
– L2(rx): Chin-over Bar Pull-ups, 24/16kg AKB Swings.
– L3(sc): Jumping or Assisted Pull-ups (chin over bar), scaled weight for AKB Swings.
Post scores to comments.
Read MoreIMPORTANT NOTICE
CFNH will be closed this Saturday during our Open Gym Hours (04.06.2019).
Normal Hours will resume Monday.
Warm-up Drills
I. Coach’s Choice
II. 2 rounds of
10 x Deadlift
10 x Barbell Row
10 x Sumo Deadlift High Pull
10 x Front Squat
III. Mobility
Impact/Focus: Deadlift 5 x 5 (Week 2)
Warm up as needed (3 sets x 5 reps) before completing the following workload for Deadlift.
Deadlift 5-5-5-5-5 (75% of 5RM)
Notes: To determine today’s workload, athletes should use their 5RM established on 03.29.2019. A link to that training blog post found HERE.
Post loads to comments.
“Skunktional”
5 Rounds for time of
(vs 15:00 time cap)
10 x Burpees
100ft x Forward Slamball Throw (30/20lbs)
10 x Slamball (30/20lbs)
100ft x Over-Shoulder Slamball Throw (30/20lbs)
Post scores to comments.
Skill Development: Midline Conditioning
**Time Permitting & Optional**
3-5 Rounds for quality of
25ft Lowcrawl Slamball Roll (30/20lbs)
10 x Abwheel Roll-outs
-or-
10 x Stationary Inchworms
(kneeling or standing as able)
Warm-up Drills
I. Coach’s Choice
II. Mobility
Impact/Focus: Turkish Get-ups
Warm up as needed before completing the following workload for Turkish Get-ups.
Turkish Get-ups 1-1-1-1-1-1-1 (each set is 1xL+1xR)
Notes: Work up to a heavy single or 1RM personal record if able. Smooth is fast.
Post loads to comments.
“Moxie”
21-15-9 reps for time of
Box Jumps (24/20”)
Hang Power Cleans (95/65lbs)
Toes-to-Bar
Notes:
Scaling breakdown is as follows, all rep adjustments for today are 1:1.
– L3 (Rx+): Toes-2-Bar, 30/24” for the Box Jumps, 135/95lbs for HPC.
– L2 (Rx): Toes-2-Bar. 24/20” for the Box Jumps, 95/65lbs for HPC.
– L1 (Scaled): Scaled Hanging Knee Raises or Anchored Abmat Sit-ups as the images below both show and describe. 20/16” for the box Jumps, 65/45lbs for HPC.
Post scores to comments.
