WOD & Blog
Warm-up Drills
I. Run 400m
II. 6:00 Dynamic Warm-up
III. Mobility
Impact/Focus: Pause Snatch
Athletes will be led by coaches through instruction of this movement. Weights will only increase if form allows.
Pause Snatch 1-1-1-1-1
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“Homeward Bound”
Against a 15:00 Running Clock
Run 800m
In the time remaining complete as many rounds/reps as possible of
5 x Handstand Push-ups
7 x American KB Swings (32/24)
9 x Box Jump-overs (24/20)
Post rounds/reps completed to comments.
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Warm-up Drills
I. Row 3:00
II. 2 rounds of
25ft Duck Walk
25ft Crab Walk
25ft Bear Crawl
25ft Leg Kicks
25ft Lateral Lunges
25ft Inchworms/Hollow Support
III. Mobility
Impact/Focus: Front Squat 3RM
Athletes will warm up with 3 sets x 5 reps each before working to establish a new 3-rep maximum for Front Squat.
Front Squat 3-3-3-3-3
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“Viking Franlette”
For time
Row 250m
15 x Thrusters (115/85lbs)
15 x Chest-to-bar Pull-ups (20/10lbs)
Row 250m
12 x Thrusters (115/85lbs)
12 x Chest-to-bar Pull-ups (20/10lbs)
Row 250m
9 x Thrusters (115/85lbs)
9 x Chest-to-bar Pull-ups (20/10lbs)
Row 250m
6 x Thrusters (115/85lbs)
6 x Chest-to-bar Pull-ups (20/10lbs)
Post scores to comments.
Pictured: Ninja Yoga
Congratulations to those of our athletes that ran in the Cigna 5K yesterday. You guys did great. Krysta even completed the race two hours after yesterday’s brutal WOD.
Warm-up Drills
I. Speed Rope 2:00
II. 2 rounds of
7 x KB Deadlifts (24/16)
7 x KB SDLHP
7 x KB Swings
7 x Push-ups (CFGS)
III. Mobility
Impact/Focus: Sumo Deadlift
Athletes will warm up after movement instruction. Complete to workload below, increase weights as technique allows.
Sumo Deadlift 3-3-3-3-3
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“Knees High”
Complete 3 rounds for time
10 x Tire Bounds
15 x Jump Squats (95/65)
20 x Lateral Burpees
50 x Double Unders
Post times to comments.
Skill Development
3 x 15 Back Extensions
Today is the Manchester Cigna 5K that will begin at 6:20pm. To our knowledge Elm St. and Canal St. will be closed at 5pm. Commercial St. and the Granite St. exit should be open. However please plan ahead if planning to attend the PM classes as their will be traffic and possible parking issues.
We have several members that are racing in the 5K and we want to wish them Good Luck! If you’re free, head over to the race and support your fellow athletes.
Warm-up Drills
I. Speed Rope 3:00
II. 6:00 AMRAP of
:20 Handstand Hold
10 x Walking Lunges
10 x Hollow Rocks
III. Mobility
Impact/Focus: Handstand Skills
Athletes will be taught multiple progressions for various handstand skills to develop handstand holds, freestanding handstands, and handstand walks.
Post gymast ninja status to comments.
“Grizzly Adams”
Complete for time
400m Sandbag Portage
Then… 4 rounds of
75ft x Bear Crawl
5 x Power Cleans (135/95)
50ft x Walking Lunges (135/95, Back Rack)
Then…
400m Sangbag Portage
Notes: The 75ft Bear Crawl will consist of traveling around 3 of the poles in the gym marked with red tape outside of the platform area. If needed athletes may adjust their weights for walking lunges, then reapply weights for Power Cleans. Get some freaks!
Post times to comments.
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Sean taking a bow? G’day sir!
Warm-up Drills
I. Run 800m
II. 3 rounds of
10 x Wallballs (20/14)
10 x Hindu Push-ups
10 x Step-ups
III. Mobility
Impact/Focus: Press 5-5-5+
Work through the following percentage based sets outlined below, using 1RM x .9 to establish a submaximal starting weight.
Percentages for sets and reps are derived from this number.
The final set is a “+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial rep load prescribed.
5 x 40%
5 x 50%
5 x 60%
5 x 65%
5 x 75%
5+ x 85%
Post sets/reps/loads to comments.
“Binky’s Revenge”
Complete 3 rounds for time
1:00 x Max DB Thrusters (50/35lbs)
Rest :30
1:00 x Max Toes-to-Bar
Rest :30
1:00 x Max Box Jumps (24/20″)
Rest :30
1:00 x Max Rope Climbs
*Notes:Rest :30 between rounds. Score each round by total reps.
Post total score to comments.
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Warm-up Drills
I. Run 400m
II. 6:00 Dynamic Mobility
Duck Walk (PVC Overhead)
Hip Opener
Pike Walk
Bear Crawl
Walking Lunges
III. Mobility
Impact/Focus: Hang Power Snatch
Warm up as needed before working up to heavy 3-repetition Hang Power Snatch. Today’s hang position will be below the knee.
Hang Power Snatch 3-3-3-3-3
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“Gymnast Construction”
Complete as many rounds/reps as possible in 14:00 of
8 x Ring Dips
10 x KB Swings (32/24)
12 x Sledgehammer Strikes (6L/6R)
Post rounds/reps completed to comments.
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Warm-up Drills
I. Run 400m
II. 6:00 AMRAP of
6 x Deadlift (45lbs)
6 x Power Clean
6 x Front Squat
6 x Push Press
III. Mobility
Impact/Focus: Pause Front Squats
Warm-up with 3 sets x 5 reps before completing the following workload.
Front Squats 5 x 3 (33X0)
Notes: What’s the (33X0) mean? Read the following article for detailed explanation. (Tempo Training via CrossFit Invictus) We will be using this for the upcoming Front Squat strength cycle and discussing its importance in class.
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“Persistence Hunting IV”
Complete as many reps/meters as possible for each movement within the time allotted.
5:00 x Ground-2-Overhead (lbs)
4:00 x Row (meters)
3:00 x GHD/Abmat Sit-ups
2:00 x Pull-ups
1:00 x Burpees
Notes: Ground-2-Overhead is any way possible (Clean and Jerk/Snatch Variations) where athletes may pick any of the following weights in an attempt to take the most lbs through the predetermined range of motion in the time allotted: 65/95/115/135/155lbs.
Post method, lbs, meters, reps to comments.
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Warm-up Drills
I. Speed Rope 2:00
II. 6:00 “Teamwork”
III. Mobility
Impact/Focus: Snatch Grip Deadlift
Warm up as needed (~3 sets x 5 reps) before completing the following workload. Increase weights with each set.
Snatch Grip Deadlift 5-5-5-5-5
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“Rabbit’s Foot”
Climb the Ascending as high as possible in 7:00 of
20 x Double unders, 1 x Power Clean (135/95)
20 x Double unders, 2 x Power Clean
20 x Double unders, 3 x Power Clean…
Rest 3:00
For time
50 x KB Swings
Post rounds completed and times to comments.
Skill Development
GOAT Work, Mobilize, etc…
Warm-up Drills
I. Run 400m
II. 6:00 AMRAP of
10 x Ring Rows
10 x Wallballs (20/14)
10 x Push-ups
III. Mobility
Impact/Focus: Barbell Row
Warm-up as needed before completing the following workload. Technique will be the focus of today’s training. Increase weights with each set.
Barbell Row 5-5-5-5-5
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“Battleship”
3 rounds for time of
20 x Medicine Ball Cleans (40/20)
20 x Slamballs (40/20)
20 x Box Jumps (24/20″)
Post times to comments.
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Warm-up Drills
I. Row 2:00
II. 3 rounds of
6 x Press (45lbs)
8 x Hollow Rocks
10 x Russian KB Swings (24/16kg)
III. Mobility
Impact/Focus: Press 1RM
Warm up with 3 sets x 5 reps before working up to 1-repetition maximum effort for Press.
Press 1-1-1-1-1
Notes: We will be starting a Press strength cycle next week. For those who have trouble remembering their numbers, use a notebook or comment on the website so you can look back on your scores.
Post loads to comments.
“Hold On”
For time
35 x Ground-2-Overhead (45/25)
50 x Toes-2-Bar
Row 1000m
Post times to comments.
Skill Development
3-5 Rounds for practice/familiarization
10 x Back Extensions (Snake)
10 x Hip Extensions
:20 x L-sit/Tuck Sit