WOD & Blog
Warm-up Drills
I. 3 rounds of
Row x 1:00
10 x Hollow Rocks
10 x Banded Pull Aparts
II. Dynamics & Mobility
Impact/Focus: Press 3-3-3+ (Week 2)
Work through the following sets of Press using the percentage based sets outlined below.
Warm-up Sets
10 reps x Barbell
5 reps x <40%
5 x 50%
3 x 60%
Working Sets
5 x 70%
5 x 80%
5+ x 90% (max reps)
Post scores to comments.
“Lead Balloons”
6 Rounds For Time of the following
vs. a 20:00 minute Time Cap
Walking Lunge (b/wt) x 50ft per round
Toes-to-Bar x 12 reps per round
Clean & Jerk x 15-15-10-10-5-5 reps
Notes:
Weights climb as follows for each of the six rounds as athletes progress through their Power or Full Clean & Jerk assignments. The weights used for each round may be scaled as needed.
15 reps @ 95/65lbs,
15 reps @ 135/95lbs,
10 reps @ 155/105lbs,
10 reps @ 185/115lbs,
5 reps @ 205/135lbs,
5 reps @ 225/145lbs.
Post score to comments.
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Warm-up Drills
ROMWOD x 15-18:00*
I. 20220125 – Leg Day
Includes Bound Angle, Seated Straddle & Frog.
II. 20220128 – Wrists + Ankles
Includes Twisted Cross, Low Dragon & Supine Twist.
III. 20220129 – Lower Body
Includes Split, Pigeon & Advanced Leaning Lizard.
*ROMWOD Options for today’s warm-up series are listed above with notes highlighting some of the more familiar training poses and areas of emphasis for recovery/mobility.
Impact/Focus: Unconventionally Alternating Minutes
Work to complete each of the following tasks within the :75 seconds allotted per movement/drill;
3-4 Rounds for quality of
:75 seconds x
8-10 Dumbbell Floor Press + 16-20 Dumbbell Floor Wipers
:75 seconds x
Complete 20-30 seconds per arm in an Armbar KB Stretch or move through 2 reps of Turkish Get-ups (1L+1R)
:75 seconds x
8/8 1-Leg (not alternating) Single Leg Glute Bridge Or 12 Dual Leg Glute Bridges
:15 second pause for dramatic effect between rounds. There are four rounds total.
Post reps completed to comments.
“Dung Beetle”
Complete 3 Rounds for time as follows:
Round 1
50 x Double-unders
10 x Burpees
10 x 1-Arm Dumbbell Ground to Overhead (50/35lbs
Round 2
50 x Double-unders
20 x Burpees
20 x 1-Arm Dumbbell Ground to Overhead (50/35lbs)
Round 3
50 x Double-unders
30 x Burpees
30 x 1-Arm Dumbbell Ground to Overhead (50/35lbs)
50 x Double-unders
Notes: Burpees today are Over Dumbbell or To-Rig Both Hands. Rx+ would be two dumbbells or a Squat Clean/Snatch version of the 1-arm movement.
Post scores to comments.
Skill Development
Ring Holds & Kipping Drills and Mobility
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“Miles”
60 Minute AMRAP of
1 x Power Clean (185/135lbs)
2 x Front Squat (185/135lbs)
3 x Muscle-ups
4 x Handstand Push-ups
10 x Wallball Two-fers
15 x GHD Sit-ups
Row 250m
Notes:
- The time domain of this Hero WOD will be scaled or Rx’d at three options as follows
– 30 minutes
– 45 minutes
– 60 minutes - Scaling Option Guidelines are
- Scale loads accordingly to facilitate both the Power Clean & Front Squat movements being performed on one barbell. Weight options for scaling will be 155/105lbs 135/95lbs, 115/85lbs, 95/65lbs, 75/55lbs, etc. (ie. no metal change plates for today).
- Muscle-ups may be Ring or Bar Muscle-ups. Pull-ups and scaled Pull-up movements (there will be no dip component for scaled) will be at 2:1 for 6 reps per round.
- Handstand Push-ups scaling will be 1:1 with modified range of motion HSPU, Stinkbug progressions, and DB Push Press.
- Abmat Sit-up or range of motion scaling for GHD Sit-ups will be at 1:1 for today.
- Wallball 2-fers at 10 reps will be scaled accordingly to traditional single squat per repetition Wallballs (normal style).
- Mental Advice(s)? Look at it like tasks at the barbell and x other stations, work through that circuit with Hero WOD level conduct and bearing and you’ll accomplish a workload you’ll find pride in putting up for Sgt. Miles.
Post scores & ‘compare-to’ results to comments.
About Sgt. Sean Henry Miles:
Sean Henry Miles was born in New York, and though he was raised in Virginia, always considered himself a New Yorker.
Sean was the type of Marine that is the backbone of the military. He was the type of man that few men can be, but that most spend their lives trying to become. Self-sacrifice came second nature to Sean, and he spent his life not only knowing right and wrong, but defending and protecting his fellow man, all the way to the very end.
When his unit began to fall under attack Sean selflessly and instinctively exposed himself to enemy fire in order to preserve the lives of the Marines placed under his leadership and within his care.
Sean has made his mark in this world, in so many ways, and his memory and legacy live on in his family, his son, his friends, his fellow Marines, and even those who simply hear about the life that he led.
Sergeant Sean Miles was posthumously awarded the Bronze Star with V for Valor for his bravery and courage.
A Press Release reporting on Sgt Miles’ being killed in action:
Camp Lejeune Marine killed in Iraq
— CAMP LEJEUNE, N.C. —
A Camp Lejeune Marine was killed in Iraq while conducting combat operations, the military said Wednesday.
Sgt. Sean H. Miles, 28, of Midlothian, Va., was killed in action Tuesday from small arms fire while conducting combat operations against enemy forces in Karmah, Iraq, 50 miles west of Baghdad, the Defense Department said.
Miles was assigned to 2nd Battalion, 2nd Marine Regiment, 2nd Marine Division, 2nd Marine Expeditionary Force. He was in his first tour in Iraq, his family said.
Miles’ grandmother, Lois Miles of Richmond, said the family was told Miles was killed when he went to the aid of one of his men who was lagging behind the rest of their unit.
“That’s exactly what he would do,” she told the Richmond Times-Dispatch for a story to be published Thursday. “He said he wasn’t going to lose any of his men.”
Sean Miles always wanted to be a Marine and enlisted after graduating from Clover Hill High School in suburban Richmond, where he played football, his grandmother said.
“He was a Marine from the top of his head to the soles of his feet,” she told the newspaper, adding that he was scheduled to return to Camp Lejeune next month.
Miles is survived by his parents, Michael and Deborah Miles of Richmond, his wife, Genevieve, and their son, Tyler.
Photographs Courtest of the Remembering Sgt. Sean H. Miles, USMC : Facebook Page
Link to the Facebook home page for Sgt. Miles may be found HERE.
Read MoreWarm-up Drills
I. 3 rounds of
Row x 1:00
10 x Hollow Rocks
10 x Banded Pull Aparts
II. Dynamics & 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.
Warm-up Sets
8-10 reps x Air Squat
8-10 reps x Barbell
8-10 reps x <40%
5 x 50%
3 x 60%
Working Sets
3 x 70%
3 x 80%
3+ x 90% (max reps)
Notes: See above image for alllllll the information and program insights needed for the upcoming strength progressions as we lead up to the CrossFit Open.
Post scores to comments.
“Jackie”
For time
Row 1000m
50 x Thrusters (45/35lbs)
30 x Pull-ups
Notes: This is a benchmark WOD. Log and reference scores as necessary to help determine the best scaling protocol and to track personal records.
Post scores to comments.
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Warm-up Drills
I. Row x 500m
30 x Hollow Rocks
30 x Banded Pull Aparts
II. Dynamics & Mobility
Impact/Focus: Deadlift 5-5-5+ (WEEK 1)
Work through the following sets of Deadlift using the percentage based sets outlined below.
Warm-up Sets
Build to 60% with sets of 5’s and 3’s before working through the following;
Working Sets
5 x 65%
5 x 75%
5+ x 85% (max reps)
Notes: See above image for alllllll the information and program insights needed for the upcoming strength progressions as we lead up to the CrossFit Open.
Post scores to comments.
“Down Shift”
AMRAP 7:00 of
Row 100m (+100m per round)
Handstand Push-ups 3-6-9… (+3 reps per round)
Box Jump Overs 3-6-9… (24/20″)
Rest 1:30
AMRAP 7:00 of
Row 100m (+100m per round)
Handstand Push-ups 2-4-6-8… (+2 reps per round)
Box Jump Overs 3-6-9… (+2 reps per round)
Notes: Scaling and movement standards and assignments will be covered at the whiteboard brief.
Post scores to comments.
Read MoreWarm-up Drills
I. Row x 2:00
20 x Hollow Rocks
20 x Banded Pull Aparts
:30R/:30:L x KB Sink Drill
:30R/:30:L x KB Armbar Stretch
1:00 x T-spine Roller Stretch Drill
III. Dynamics & Mobility
Impact/Focus: Press 5-5-5+ (Week 1)
Work through the following sets of Press using the percentage based sets outlined below.
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)
Notes: See above image for program and one rep max scaling guidance.
Post scores to comments.
“Balloons”
Complete the workload per movement on the minute.
Extra time remaining is earned rest/transition time;
5 Rounds (20 minutes total time)
1:00 x
1 Rope Climb, 8 Pull-ups or 12 Ring Rows
1:00 x
12-15 GHD Sit-ups or 12-15 Abmat Sit-ups
1:00 x
8-12 Ring Dips or Push-ups
1:00 x
15 Slamball
Notes: Additional challenge = Max reps per minute, ‘Fight Gone Bad!’ style for the final round.
Post total reps per movements to comments.
Read MoreWarm-up Drills
I. 3 rounds of
Row x 1:00
10 x Hollow Rocks
10 x Banded Pull Aparts
II. Dynamics & Mobility
Impact/Focus: Power Snatch Doubles
Warm-up Sets/Reps x 5 Minutes (building to working weight)
Every 2:00 x 7 Rounds complete the following
2 x Snatch (climb weight)
Post scores to comments.
“Nerf N’Smurf”
Versus 15:00 minutes
30 x Burpees
15 x Power Snatch (75/65lbs)
25 x Burpees
15 x Power Snatch (95/75lbs)
20 x Burpees
15 x Power Snatch (115/85lbs)
15 x Burpees
15 x Power Snatch (135/95lbs)
Post time completing burpees and max reps at heaviest weight 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. 3 rounds of
Row x 1:00
10 x Hollow Rocks
10 x Banded Pull Aparts
II. Dynamics & 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.
Warm-up Sets
8-10 reps x Air Squat
8-10 reps x Barbell
8-10 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 alllllll the information and program insights needed for the upcoming strength progressions as we lead up to the CrossFit Open.
Post scores to comments.
“Thunder Snow”
For time
Complete 60/42kcal Row in as few Tabata Intervals as possible
Then…
10-9-8-7-6-5-4-3-2-1 reps of
Thrusters (95/65lbs)
Pull-ups
Notes: Scaling and Rx+ options to be discussed during their dramatic Whiteboard Brief Reveal.
Post scores to comments as total time to complete the kcal portion and the 10-1 couplet.
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Warm-up Drills
I. 3 rounds of
Row x 1:00
10 x Hollow Rocks
10 x Banded Pull Aparts
II. Dynamics & Mobility
III. Deadlift Review & Warm-up
Impact/Focus: Deadlift 1-Rep Maximum
*Establish a one rep maximum for the Wendler Strength Cycle.
*Warm-up sets are 5 reps up to 55% of a 1RM and 3 reps up to 80%.
*Work Single reps from 80% through the establishment of a new one rep maximum.
Versus an 20:00 Running Clock:
Establish a 1 rep Maximum Deadlift
Post scores to comments.
“Ballzy”
AMRAP 12:00 of
10 x Air Squats
10 x GHD/Abmat sit-ups
15 x Medicine Ball Jump Squats (20/14lbs)
15 x GHD/Abmat sit-ups
20 x Reverse Wallball (20/14lbs)
20 x GHD/Abmat sit-ups
25 x Wallball (20/14lbs)
Notes:
- Team Version is Double the reps and assault through with a partner; one athlete works at a time.
- Abmat Sit-ups may be anchored and alternate sit-up reps with a medball throw/pass connecting the transition between athletes. Similarly, the Wallball work may be done in the partner style over the rig.
- Reps may be split in any manner provided half the work is done by each athlete and each movement is complete before moving on as a team.
Rx+ …
10 x Air Squats
10 x GHD/Abmat sit-ups
20 x Medicine Ball Jump Squats (20/14lbs)
20 x GHD/Abmat sit-ups
30 x Reverse Wallball (20/14lbs)
30 x GHD/Abmat sit-ups
40 x Wallball (20/14lbs)
… team version also applicable with the double down on total reps.. - Additional points of performance, scaling, etc. to be discussed during the whiteboard brief and set-up.
Post scores to comments.
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