WOD & Blog

**WODs Will be posted daily & Zoom schedule remains in place ramping us up to re-opening day this coming Monday, June 8th**

Links for the AM & PM Zoom Training Times

Daily @9am – https://us04web.zoom.us/j/79315338626 –

Meeting ID: 793 1533 8626

Daily @6pm – https://us04web.zoom.us/j/75260363780 –

Meeting ID: 752 6036 3780

Warm-up Drills
I. Run 4-800m
II. 15-12-9 for quality of
Medicine Ball Clean
Deadbugs
PVC Passthroughs
III. Mobility/Yoga Poses
(Emphasis ankles, knees, hips)

Impact/Focus: CrossFit Endurance WOD
Swim, Bike Run, or Row (C2)
3 Rounds of the following with 2 minutes rest between efforts
:30 sec on x :30 sec off,
:30 sec on x :25 sec off,
:30 sec on x :20 sec off,
:30 sec on x :15 sec off,
:30 sec on x :10 sec off,
:30 sec on x :05 sec off,
:30 sec on x Done

Notes: Score total distance per round. Rain or lack of a rower makes jump rope single/double-under practice or other mono structural movements fit quite well with the CFE format.

Post scores to comments.

“Slapfight”
6 Rounds for time versus a 12:00 time cap of
24 x Double-unders
8 x Bumper Plate Ground-to-Overhead (45/25lbs)

Notes: Substitute a Dumbbell Hang to Overhead if there are no bumper plates or odd objects available.

Post scores to comments.

**WODs Will be posted daily & Zoom schedule remains in place ramping us up to re-opening day this coming Monday, June 8th**

Links for the AM & PM Zoom Training Times

Daily @9am – https://us04web.zoom.us/j/79315338626 –

Meeting ID: 793 1533 8626

Daily @6pm – https://us04web.zoom.us/j/75260363780 –

Meeting ID: 752 6036 3780

Warm-up Drills
I. 400m/500m/2:00 x
Run, Row, or Jump Rope
II. 3 Rounds of
8 x Deadbugs
8 x Snow Angels
10 x Shoulder Taps
III. Mobility & Yoga Poses

Impact/Focus: Technique Review/Warm-up Sets for Power Cleans & Substitute Movemements

“The Chief”
Complete as many rounds as possible in 3:00 of
3 x Power cleans (135/95lbs)
6 x Push-ups
9 x Air Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Notes: Scale load on Power Cleans, rep conversions for scaled movements (ie. incline push-ups, etc.) 1:1 for today’s training. Score each AMRAP individually, begin each three minute working window from the start of a round with three Power Cleans.

This is a Benchmark WOD, log scores for this one.

Substitutions:
1. Bumper Ground-to-Overhead = 6 reps @45/25lbs
2. American KB Swings Substitute = 6 reps @24/16kg
3. Dumbbell Snatch = 3 reps Left arm + 3 reps Right arm, alternating @50/35lbs

Use lighter weights or what is available for the same number of reps to compensate for equipment limitations.

Post scores for five AMRAPs to comments.

Links for the AM & PM Zoom Training Times

Daily @9am – https://us04web.zoom.us/j/79315338626 –

Meeting ID: 793 1533 8626

Daily @6pm – https://us04web.zoom.us/j/75260363780 –

Meeting ID: 752 6036 3780

Warm-up Drills
I. Run 400m/Row 500m
II. 3 Rounds of
5 x Medicine Ball Deadlifts
5 x Medicine Ball Cleans
(20/14lbs)
5-7 x Push-ups
10 x Toes-to-Medicine Ball
III. Dynamics (ie.Scorpions,etc) & Yoga Poses
IV. Mobility Drills

Impact/Focus: Deadlift & Press Alt. EMOTM

Against a 14:00 clock complete the following movements per Odd/Even minutes EMOTM.

Odd Minutes:
Deadlift 5-7 reps @ 75-85% of best weight Deadlifted over the last month

Even Minutes:
Select one of the following for 5-10 reps
Weightlifting options are Floor Press (DB or BB) or Bench Press (DB or BB)
Bodyweight Options are Push-ups, Chest Slap Push-ups, Plyo Push-ups or Clapping Push-ups

Post training results to comments.

“Ohgee”
3 Rounds for time of
15 x Box Jumps or Broad Jumps (3/4feet distance)
12 x Devil’s Press (35/15lbs Bumpers or 1 x 50/35lb Dumbbell
Run 400m

Post scores to comments.

Skill Development: “Common Core”
5 Rounds for quality of
:25 x L-sit hold or variation
30 x Plank Knees-to-elbows, alt. L/R

Links for the AM & PM Zoom Training Times

Daily @9am – https://us04web.zoom.us/j/79315338626 –

Meeting ID: 793 1533 8626

Daily @6pm – https://us04web.zoom.us/j/75260363780 –

Meeting ID: 752 6036 3780

Warm-up Drills
I. Run 4-800m
II. 15-12-9 for quality of
Medicine Ball Clean
Deadbugs
PVC Passthroughs
III. Mobility/Yoga Poses
(Emphasis ankles, knees, hips)

Impact/Focus: General Strength & Conditioning EMOTM

Work through the following EMOTM for 10:00 with the athlete’s choice of a Barbell, one Dumbbell/Kettlbell, or two Dumbbells/Kettlebells as follows:

3 reps of Power Clean
+
3 reps of Push Jerk
+
3 reps of Front Squat

Selecting the rep scheme challenge that best facilitates the following points of performance for today;

1. applied hip function in the dip and drive effectively and 2. a reminder through the use of footwork today (athlete’s preference: ie, use a split jerk as necessary if that is their dynamic overhead lifting movement of choice).
3. Barbells work for those with them as the best case scenario. Use a light to moderate load with barbell work today (135/95lbs or 50-60%1RM Push Jerk/Split Jerk as heaviest weight used).
4. Dumbbells may be done both arms together for the same number of reps as the barbell option. 1-arm option must be done on the minute for BOTH arms if only one weight is available.

Barbell EMOTM X 10:00
3 x Power Clean (135/95lbs)
3 x Push Jerk (135/95lbs)
3 x Front Squat (135/95lbs)

Dumbbells/KBs (2) EMOTM X 10:00
3 x Power Clean (2 x Dumbbells/KBs)
3 x Push Jerk (2 x Dumbbells/KBs)
3 x Front Squat (2 x Dumbbells/KBs)

Dumbbell/KB (1) EMOTM X 10:00
3 x Left-arm Power Clean
3 x Left-arm Push Jerk
3 x Left-arm Front Squat
3 x Right-arm Power Clean
3 x Right-arm Push Jerk
3 x Right-arm Front Squat

Rx+ Increase by 1 repetition per movement per round.

Post scores to comments.

“Slow is Smooth, Smooth is Fast”

“Charlotte”
Complete For Time;
Using as light a weight as possible to ensure Overhead Squat form is ideal or that such form is effectively being trained.

21-18-15-12-9-6 kcal/reps of
Row (kcal)
Overhead Squat (75/65lbs)

Notes: Effectively scaling the movement is how we train those skills and abilities we are still working to achieve. An example or two here include using a box as a squat depth target or even scaling to holding one arm/weight overhead and performing double the rep assignment per round for Overhead Lunges in Place.
One scaling example would have the athlete Row 21kcal and then perform 42 x 1-arm Overhead Lunges in Place, switching arms as often as needed as long as 21 reps end up being completed on each side.
Volume scaling as an example would be performing the movements rx’d or scaled, for time with reps/rounds as 15-12-9-6-3-1. Just some ideas that some might find helpful/inspiring if training solo today.

Post scores to comments.

Links for the AM & PM Zoom Training Times

Daily @9am – https://us04web.zoom.us/j/79315338626 –

Meeting ID: 793 1533 8626

Daily @6pm – https://us04web.zoom.us/j/75260363780 –

Meeting ID: 752 6036 3780

Warm-up Drills
I. 2:00 to 4:00 x Run, Row, or Jump Rope
II. 3 Rounds of
8 x Deadbugs
8 x Snow Angels
10 x Shoulder Taps
III. Mobility & Yoga Poses

“Tabata Soup”
With a Running Clock of Tabata Intervals for a total of 24 minutes

Tabata x Double-unders/Single-unders
:30 Rest

Tabata x Handstand Hold/Modified Handstand Hold
:30 Rest

Tabata L-sit/L-sit Flutter Kicks
:30 Rest

Tabata V-ups/Toes-2-Medball
:30 Rest

Lunges
:30 Rest

Tabata x Double-unders/Single-unders

Notes: Perform a Tabata interval (eight rounds of 20 seconds of work and 10 seconds of rest) of each movement. Each Tabata is followed by :30 seconds of rest. Scale the first jump rope tabata to single-unders, or perhaps try going singles for the :20 x :10 doubles for as long as possible during the jump rope intervals.

Post scores to comments.

Accessory WOD: “The Berry Burn-off”
5 Rounds for reps as follows, with 1-2:00 Rest between efforts.

Max Reps Press (1-arm or Barbell)

Directly into…

Max Reps Push Press (1-arm or Barbell)

Then…

Match reps from each arm or total Barbell (Press + Push Press)
Barbell Row/1-arm Row

Climb weight if able or work with guidance towards the 50/35lb standard. Scaled to 35/20lbs.

Post scores to comments.

Links for the AM & PM Zoom Training Times

Daily @9am – https://us04web.zoom.us/j/79315338626 –

Meeting ID: 793 1533 8626

Daily @6pm – https://us04web.zoom.us/j/75260363780 –

Meeting ID: 752 6036 3780

Individual Mobility Drills
8-10:00 Minutes

ROMWOD
Select 1 or Both of the following ROMWOD options below

“Appreciate the ROM”
(18 to 22:00)
Poses include the following
Thread the Needle x 1:00 per side
Saddle Eagle x 1:00 per side
Puppy Dog x 1-2:00 per side
Seal/Sphinx x 1-2:00
Single Leg Forward Fold x 2:00 per side

Gear: Abmat/Blanket, Medicine Ball
ROMWOD.com “Appreciate the ROM” Link found HERE.

“Back for More”
(18 to 22:00)
Poses include the following
Saddle Archer x 1:00 per side
Puppy Dog x 2:00
Dragon x 3:00 per side
Lizard x 2:00 per side

Gear: Abmat, Medicine Ball, Strap/Towel
ROMWOD.com “Back For More” Link found HERE.

MetCon Warm-up Drills
I. Foam Roller and Lax Ball Drills
2 Rounds of
5 x Push-ups
7 x Medicine Ball Cleans
10 x Deadbugs
II. Revisit to Mobility Drills

“AAR”
Complete as many round/reps as possible in 10:00 of
7 x Power Cleans (95/65lbs)
15 x Abmat Sit-ups (may be anchored or un anchored)

Notes: Power Cleans could be subbed for 15 x American Kettlebell Swings @24/16kg. Anchor or butterfly for the abmat sit-ups based on hip flexors being tight or fatigued based on Monday’s “Murph” experience.

Post scores to comments.

“No greater love than this, that he lay down his life for his friends.”

Today we honor the memories of our fallen comrades by enduring the workout named in honor of Navy Seal Medal of Honor recipient 1st Lt. Michael Murphy.

Link for the Memorial Day Zoom Hero WOD Time

“MURPH” @9am – https://us04web.zoom.us/j/79315338626 –

Meeting ID: 793 1533 8626

Warm-up Drills
I. Run 400m/Row 500m
II. 3 Rounds of
5 x Jumping/Scap Pull-ups
5-7 x Push-ups/Hindu Push-ups
10 x Rev.Lunges In Place/Shrimp Squats
III. Dynamics (ie.Scorpions,etc) & Yoga Poses
IV. Mobility Drills

“Murph”
For time
1 mile Run
100 x Pull-ups
200 x Push-ups
300 x Air Squats
1 mile Run

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.

ADDITIONAL SCALING NOTES:

Modified Volume Scaling would be to cut the distances to 800m and the rep volumed in half to 50/100/150 reps per movement at Rx level or with the substitutions subsequently suggested below.

If athlete’s have no Pull-up bar and have been progression with regular training via the Swing and Snatch (1 and 2 arm versions) movements then substitute one of the folowing:
100 x American KB Swings at a heavy/challenging weight of 24/16kg or heavier if able.
100 (50L+50R) x 1-arm Snatch with the Dumbbell, alternating arms every repetition during working sets is viable as a substitute for those without Kettlebells.

SET & REP STRATEGIES:
1. Complete Unpartitioned as
100 x Pull-ups
200 x Push-ups
300 x Air Squats
*In Order.

2. Complete ‘Cindy’ Style as
20 Rounds of
5 x Pull-ups
10 x Push-ups
15 x Air squats

3. Complete 33 Rounds of
3 x Pull-ups
6 x Push-ups
9 x Air Squats
Then… + 1 Pull-up, 2 Push-ups, 3 Air Squats as a final 34th Round.

These are just examples based on different athlete levels with the various movements and conditioning components.

Post time to comments.

Links for the AM & PM Zoom Training Times

Daily @9am – https://us04web.zoom.us/j/79315338626 –

Meeting ID: 793 1533 8626

Daily @6pm – https://us04web.zoom.us/j/75260363780 –

Meeting ID: 752 6036 3780

Warm-up Drills
I. Run 400m/Row 500m
II. 3 Rounds of
5 x Medicine Ball Deadlifts
5 x Medicine Ball Cleans
(20/14lbs)
5-7 x Push-ups
10 x Toes-to-Medicine Ball
III. Dynamics (ie.Scorpions,etc) & Yoga Poses
IV. Mobility Drills

Impact/Focus: Heavy Pull

Against a 15:00 clock complete one of the following lifting sessions assignments. Go heavier than last weeks training if possible.

Deadlift 3-3-3-3-3
(climb weight, heavy sets to 75% if possible)

Power Clean 2-2-2-2-2
(climb weight, heavy sets to 80% if possible)

Power Snatch 2-2-2-2-2
(as heavy as able without technique breakdown;<60%)

Post training results to comments.

“Sunspots”
5 Rounds for time of
Run 200m
7 x Pull-ups
10 x Burpees

Post scores to comments.

Links for the AM & PM Zoom Training Times

Daily @9am – https://us04web.zoom.us/j/79315338626 –

Meeting ID: 793 1533 8626

Daily @6pm – https://us04web.zoom.us/j/75260363780 –

Meeting ID: 752 6036 3780

Warm-up Drills
I. Run 400m/Row 500m
II. 3 Rounds of
7-10 x Push-ups
7-10 x Goblet Lunges /Front Rack Lunges
15 x Hollow Rocks
10 x Prone Snow Angels
III. Dynamics (ie.Scorpions,etc) & Yoga Poses
IV. Mobility Drills (Armbar Stretch/Shoulder Sink Drill)

Impact/Focus: CrossFit Endurance WOD & TGU’s
Select from the following interval format training options below

1. CrossFit Endurance WOD
Swim, Bike Run, or Row
1min on, 1 min off,
1 min on x :50 sec rest,
1 min on x :40 sec rest,
1 min on x :30 sec rest,
1 min on x :20 sec rest,
1 min on x :10 sec rest,
then go back up the ladder until you finish with
1 min on x :50 sec rest,
1 min on x Done.

2. Turkish Get-ups
1min on, 1 min off,
1 min on x :50 sec rest,
1 min on x :40 sec rest,
1 min on x :30 sec rest,
1 min on x :20 sec rest,
1 min on x :10 sec rest,
then go back up the ladder until you finish with
1 min on x :50 sec rest,
1 min on x Done.

Notes: Light to moderate Kettlebell weights, athletes may change weights as they proceed through. Objectives include continuous effort movement for as much of each work interval as possible. Rowing or running recovery efforts can include active movement for rest periods, however, this changes the effort output on the work side of each minute task. Work hard, but be deliberate in efforts to improve movement proficiency and competency.

Post training results to comments.

“Anupdown”
For time
10 x Dumbbell Devil’s Press
(1-arm = 50/35lbs | 2 arms =35/20lbs)
15 x Over-Unders (@ 12-18”)
20 x Reverse Wallball (20/14lbs)
25 x Wallball (20/14lbs)
30 x Over-Unders (@ 12-18”)
25 x Wallball (20/14lbs)
20 x Reverse Wallball (20/14lbs)
15 x Over-Unders (Rope hung at 18”)
10 x Dumbbell Devil’s Press

Notes: 20:00 time cap advised. The Over-unders can be any set-up with a rope tied across two objects to hang at 12-18” from the deck. Box Jump over set-up with something to crawl underneath also works well for this today. Climb over something, crawl under something = 1 rep. Maintain hold on Reverse and Wallball as needed based on availability of overhead target height for the movement.

Post scores to comments.

Links for the AM & PM Zoom Training Times

Daily @9am – https://us04web.zoom.us/j/79315338626 –

Meeting ID: 793 1533 8626

Daily @6pm – https://us04web.zoom.us/j/75260363780 –

Meeting ID: 752 6036 3780

Part 1. Individual Mobility Drills
8-10:00 Minutes

Part 2: ROMWOD
Select 1 or Both of the following ROMWOD options below

“Worth the time”
(18 to 22:00)
Poses include the following
Fragon x 2:00 per side
Lizard x 2:00 per side
Extended arm lizard x 2:00 per side
Frog x 2:00

Gear: Abmat, Medicine Ball
ROMWOD.com “Worth the time” Link found HERE.

“Keep Living”
(18 to 22:00)
Poses include the following
Saddle Eagle x 1:00 per side
Saddle Archer x 1:00 per side
Low Dragon x 3:00 per side
Saddle x 2:00 per side
Seated Forward Fold x 1:30

Gear: Abmat, Medicine Ball, Strap/Towel
ROMWOD.com “Keep Living” Link found HERE.

Part 3. MetCon Warm-up Drills
I. Row 35kcal
2 Rounds of
8 x Air Squats
8 x Push-ups
8 x DB/Barball Hang Clean to Overhead
II. Revisit to Mobility Drills and training emphasis brief

Part 4. “Sea Legs”
4 Rounds for max reps of the following;

Versus a 4:00 running clock

Row 21/14kal
Then…AMRAP of
8 x Hang-to-Overhead (95/65lbs)
12 x Air Squats

Rest 1:00 between rounds

Notes: Scale to dumbbells would be 4 per arm each round. Scores are rounds and reps per AMRAP not including the kcal intro voyage.

Post scores to comments.