WOD & Blog
Warm-up Drills
I. Row 500
II. Coach’s Choice
III. Mobility
Impact/Focus: Deadlift 3-3-3+ (WEEK 2)
Work through the following sets of Deadlift using the percentage based sets outlined below.
USE 1RM X .9 BEFORE DETERMINING WEIGHTS BY PERCENTAGES BELOW
Example Warm-up Sets
8-10 reps x Barbell
5 reps x <40%
5 x 50%
3 x 60%
Working Sets
3 x 70%
3 x 80%
3+ x 90% (max reps)
Post scores to comments.
“Tilted”
Complete for time vs. a 12:00 Time Cap
21-15-9-(15-21) kcal/reps of
Row (kcal)
Handstand Push-ups
Toes-to-Bar
Post scores to comments.
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Warm-up Drills
I. Row 500
II. Coach’s Choice
III. Mobility
Impact/Focus: Press 3-3-3+ (week 2)
Versus a 15-18:00 time limit athletes will work through the following sets of Barbell Press using the percentages shown below and in the post image.
Warm-up Sets / Progression Example:
8-10 reps x PVC or light Dumbbells
8-10 reps x Barbell
5 reps x <40%
5 x 50%
3 x 60%
Working Sets: 3-3-3+
3 x 70%
3 x 80%
3+ x 90% (max reps)
Notes: See the image below for math-ing/program breakdown. Download companion apps like a boss (Keyword: “Wendler 531”). Stated differently; Intended training flow is Every 2:30 to 3:00 work through the following… 8-5-5-3 rep sets to warm-up, then 3-3-3+ reps for working sets.
Post reps and weight for the 3+ set to comments.
“18.2 & 18.2a”
Time cap: 12 minutes to complete 18.2 & 18.2a
Part 1:
“18.2”
1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats (50/35)
Bar-facing burpees
Part 2:
“18.2a”
Find a 1-rep-max Clean
Notes:
Scaling
- Scaled athletes should complete 18.2 against a 9:00 clock.
- This will ensure they are able to make attempts at a clean & jerk in the remaining time.
- Should there not be enough dumbbells for the class we will implement double reps at a single 32/24kg Kettlebell Goblet Squat OR 2 x 24kg Kettlebells for the same rep load as dumbbells (Plus a bonus 6lbs of tie breaking-bragging rights… allegedly).
Additional Details;
- If the athlete completes all the squats and burpees before the 12-minute cap, he or she will use the remaining time to complete Workout 18.2a, a 1-rep-max clean.
- The clean must be performed with a barbell, and the plates must be secured with collars.
- The athlete may complete as many attempts as he or she likes until the time cap is up but will only receive credit for the heaviest successful lift.
- Plates smaller than 1⁄2 lb. may not be used, and the minimum weight increase will be 1 pound.
Post time (18.2) and weight (18.2a) to comments.
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Warm-up Drills
I. Row 500
II. Coach’s Choice
III. Mobility
Impact/Focus: Back Squat 3-3-3+ (WEEK 2)
Work through the following sets of Back Squat using the percentage based sets outlined below.
USE 1RM X .9 BEFORE DETERMINING WEIGHTS BY PERCENTAGES BELOW
Example Warm-up Sets
8-10 reps x Air Squat
8-10 reps x Barbell
5 reps x <40%
5 x 50%
3 x 60%
Working Sets
3 x 70%
3 x 80%
3+ x 90% (max reps)
Notes:
- The last set for today, labelled “3+” is for as many reps as possible.
Post scores to comments.
“Shear Bolts Sheared”
Complete 5 Rounds for time of
15-12-9-6-3 x Pull-ups
15-15-15-15-15 x GHD Sit-ups
15-15-15-15-15 x American KB Swings (24/16kg)
Notes:
- Scale weight for the American KB Swings as needed to make the 15 reps a challenge to maintain for Unbroken Sets.
- GHD Sit-ups may scale to anchored or unanchored Abmat Sit-ups at 20 reps per round.
- Pull-ups will scale today to Bands or Ring Row at 1:1 reps.
- Chest-to-Bar Pull-ups @ 10-8-6-4-2 reps & Bar Muscle-ups @ 5-4-3-2-1 reps, respectively.
- Additional points of performance will be covered during the whiteboard brief.
Post scores to comments.
Read More**** CFNH will be closed today due to inclement weather, stay safe and we will hopefully see you all tomorrow when normal hours resume. ****
*** Please be CAREFUL OUT THERE in the inclement weather, Ninjas!!! ***
Warm-up Drills
I. Row 500
II. Coach’s Choice
III. Mobility
Impact/Focus: Deadlift 5-5-5+ (WEEK 1)
Work through the following sets of Deadlift using the percentage based sets outlined below.
USE 1RM X .9 BEFORE DETERMINING WEIGHTS BY PERCENTAGES BELOW
Example Warm-up Sets
8-10 reps x Barbell
5 reps x <40%
5 x 50%
3 x 60%
Working Sets
5 x 65%
5 x 75%
5+ x 85% (max reps)
Post scores to comments.
“Flucking Flake of a Friday”
7 Rounds for time of
7 x Ring Dips
10 x Ring Row
12 x Bumper Ground-to-Overhead
Notes: Rx+ may perform a 1-arm Devil’s Press @35/20lbs respectively. Additional Scaling and Points of performance will be covered during the whiteboard brief.
Post scores to comments.
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Warm-up Drills
I. Row 500m
II. Posterior Chain, Lax Ball Drills & Overhead Mobility Drills
III. Set-up, Training Flow & Movement Review
*ROMWOD or Turkish ROMWOD options.
Impact/Focus: Turkish Get-ups
Warm-up sets & reps + Armbar Stretch and KB Sink Drill
Then… VS. 10:00 complete
20 reps x Turkish Get-ups (10L+10R,alt.)
*Climb weight across working sets to a challenging load and complete for as many reps of the 20 as possible.
**Perform 10 x Box Step Ups/Downs after 4,8,12,16 & 20 reps.
Post scores to comments.
“Amoebas”
Complete for max distanace/Rounds completed
Max Meters vs
8 Rounds of :30 on x :20 rest
Rest 1:00
10:00 AMRAP of
8 x Inverted Burpees
16 x Box Jumps (24/20”)
Notes: Rx+ option 5 attempts for max distance each round as 1 x Reverse Burpee to Handstand Walk.
Post scores as total meters and rounds/reps completed to comments.
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Warm-up Drills
I. Row 500
II. Coach’s Choice
III. Mobility
Impact/Focus: Press 5-5-5+ (WEEK 1)
Work through the following sets of Back Squat using the percentage based sets outlined below.
Example Warm-up Sets
8-10 reps x PVC or light Dumbbells
8-10 reps x Barbell
5 reps x <40%
5 x 50%
3 x 60%
Working Sets
5 x 65%
5 x 75%
5+ x 85% (max reps)
Notes: See above image for math-ing/program insights needed for the upcoming strength progressions as we lead up to the CrossFit Open. Download companion apps like a boss.
Post scores to comments.
“Dinosorus Chorus”
Complete for time vs. a 14:00 Time Cap
6 x Pull-ups
60 x Hollow Rocks
9 x Pull-ups
30 x Abmat Sit-ups
12 x Pull-ups
60 x Mountain Climbers (2ct.)
15 x Pull-ups
60 x Hollow Rocks
18 x Pull-ups
30 x Abmat Sit-ups
21 x Pull-ups
60 x Mountain Climbers (2ct.)
Notes: Scaled volume for Pulling Gymnastics Movements will be 3-5-7-9-12-15 reps respectively. Optional Cooldown Run.
Post scores to comments.
Skill Development
3 Rounds for Quality of
15 x Back Extensions
:30 x Cumulative L-sit Hold
Warm-up Drills
I. Row 500m or 2:00 (w/ no straps) or Jump Rope
II. 6 x Dynamic Drills
III. Mobility (Squat & Overhead Emphasis)
Impact/Focus: Power Snatch
Warm-up Sets/Reps x 5:00
Build to a challenging weight that allows technique refinement and movement competency development;
6 Rounds, on the 1:30 of
Power Snatch x 5-3-3-1-1-1 (Climb weight as able)
Then… Vs. 6:00
Work back down with 1-3 reps, hitting each of the weights lifted back down to intended Barbell Met.Con. weight.
*Athletes may build across sets and reps.
Post scores to comments.
“Dong Deh Dee Dong Dong”
Three rounds for max reps/kcal/distance of
1:00 x Double-unders
:10 x Transition Time
1:00 x Power Snatch (75/55lbs)
:10 x Transition Time
1:00 x Burpees
:10 x Transition Time
1:00 x Row (Kcal)
:10 x Transition Time
1:00 x Bear Crawl (distance)
1:10 x Rest
Notes: 5ft =1rep of Bear Crawl. Yurp… bring the lumber, Ninjas!
Post total rep count to comments.
Read MoreToday is Our National Martin Luther King Memorial Holiday
[Every year the birthday of Reverend Martin Luther King is observed as a federal holiday as our country pays respects to the man who played such a pivotal role in the Civil Rights and Social Justice Movements.
Today marks the 35th year of the day’s named significance which continues to stand as a statement and reminder of a life entirely committed to public service.
Martin Luther King Day is also known as a day of service when Americans are encouraged to volunteer with charitable organizations to help their communities.
In Dr. King’s honor & memory the third Monday in January is considered ‘a day on, not a day off’ as millions endeavor to carry out philanthropic and altruistic acts as their personal statements of humble appreciation and acknowledgment.]
Warm-up Drills
I. Row 500
II. Coach’s Choice
III. Mobility
Impact/Focus: Back Squat 5-5-5+ (WEEK 1)
Work through the following sets of Back Squat using the percentage based sets outlined below.
Example Warm-up Sets
8-10 reps x Air Squat
8-10 reps x Barbell
5 reps x <40%
5 x 50%
3 x 60%
Working Sets
5 x 65%
5 x 75%
5+ x 85% (max reps)
Notes: See above image for math-ing/program insights needed for the upcoming strength progressions as we lead up to the CrossFit Open.
Post scores to comments.
“Snowthagarus”
6 Rounds for Time
10 x Toes-to-Bar
12 x Push-ups
15 x Air Squats
Notes: Scaling and Rx+ options to be discussed during the Whiteboard Brief.
Post scores to comments.
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