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WOD & Blog

Wednesday 09.23.2020

By Samy Daghir / September 23, 2020 / 0 Comments

Warm-up Drills
I. Row 500m
II. 2 Rounds of
5 x Air Squat to Medicine Ball
5 x Medicine Ball Sumo Deadlift
5 x Medicine Ball Sumo Deadlift High Pull
5 x Medicine Ball Power Clean
5 x Medicine Ball Clean
10 x Hollow Rocks
III. Mobility & Yoga Poses

Impact/Focus: Row Intervals & Inversion Skills
3 Rounds for Time/Quality of
Row 500m (power curve refinement, SPM 24-32, avg.500m pace goals)
5-10 x Selected Inversion Drill (pick one)
– Wallwalks
– Handstand Kick-ups against wall
– Inverted Burpees

Notes: Points of performance for the Row and Handstand Drills will be covered before commencing training. Each round is intended to be performed at closer to maximal effort on the Row portion as efficiency becomes primed across the first efforts for a rugged final 500m Time Trial.

Post scores to comments.

“Awful Annie”
For time versus a 15:00 time cap

Double-unders x 50-40-30-20-10
GHD Sit-ups x 50-40-30-20-10
Clean x 5-4-3-2-1

Notes: Double-unders scale to Single-unders at 3:1 repetitions for today’s WOD. Scale GHD Sit-ups to Anchored Abmat Sit-ups (dumbbells); reps are 1:1. Reference weights utilized monday to find an appropriate metcon weight for the Clean, which may be performed as a Full or Power version at the athlete’s discretion. Scale GHD Sit-ups to Anchored Abmat Sit-ups (dumbbells).

Post scores to comments.

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Tuesday 09.22.2020

By Samy Daghir / September 22, 2020 / 2 Comments

Warm-up Drills
I. Coach’s Choice
II. Mobility Drills

Notes: Some possible forecasts might be Spikeball, 2 rounds of ‘Cindy’, or foam rolling ‘by the numbers’ as classes did last week.

Impact/Focus: Gymnastic Skills Couplet

Against a 10:00 Running Clock attempt to climb and complete one of the following ascending ladders of movement reps and static holds for time;

Option A
Ring Dips   x   2-4-6-8-10-12 reps
L-sit             x  :04/:08/:12/:16/:20/:24 seconds

Option B
Push-ups    x   2-4-6-8-10-12 reps
Plank           x   :04/:08/:12/:16/:20/:24 seconds


  • Timed holds to accumulate each round are 2 x the number of reps performed for the Ring Dips or Push-ups.
  • Scaling the format would be running one 8:00 running clock and working through as much of the rep and hold tasks as possible.
  • Scale Ring Dips and Push-ups as prior training has established. Reps may be strict, kipping, or a hybrid combination.
  • L-sit has scaling has three primary options for today to select from as follows;
  • 1. Floor L-sit Drill
  • 2. Heel Taps (over line on floor or dumbbell, cone, etc.)
  • 3. L-sit Hold
  • Pairing of movements with holds is deliberate, thus avoiding mixing and matching L-sits with Push-ups, as one example, would not be the best approach for this training.

Post scores as reps and seconds completed to comments.

“Thermal Theatrics”
5 Rounds for time of
10 x American KB Swings (32/24kg)
15 x Box Jumps (24/20”)
20 x Wallball (20/14lbs)


  • A soft time cap of 12:00 is a useful scaling and volume regulation tool for this WOD;
  • Modifying to 3 Rounds for scaling purposes is also viable.
  • Scale the weight as necessary to facilitate unbroken sets of American KB Swings.
  • Box Jump height or a substitution to step-ups may be applied today for 1:1 rep adjustments.
  • Wallball height or weight may be scaled as needed.
  • Today’s Wallball volume and efforts will be directed towards the upcoming Benchmark WODs “Karen” and “Fight Gone Bad!”.

Post scores to comments.

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Monday 09.21.2020

By Samy Daghir / September 21, 2020 / 3 Comments

Warm-up Drills
I. Run 400m
II. 2 Rounds of
7 x Air Squat to Medicine Ball
7 x Medicine Ball Sumo Deadlift
7 x Medicine Ball Sumo Deadlift High Pull
7 x Medicine Ball Power Clean
7 x Medicine Ball Clean
15 x Hollow Rocks
III. Mobility & Yoga Poses

Impact/Focus: Clean & Jerk
3-5:00 x Movement Review, equipment and weight set-up, & warm-up sets/reps for Full Clean & Push Jerk (Barbells and PVC)

After completing technique review and warm-up sets work through the following 10 rounds of Clean & Jerks, climbing weight only if technique is sound and consistent.

Every :90 seconds for 10 Rounds work through the following sets/reps

Power Clean & Jerk 3-3 / 2-2-2 / 1-1-1-1-1 RM


  • Using ‘touch and go’ barbell cycling technique for today’s training is applicable for athletes who are confident and consistent with the Full Clean movement as well as the Push Jerk.
  • Climb weight only if technique is sound and consistent.
  • Athlete’s focusing on learning the movement pattern and form should reset each rep to give time to apply cues/improve movements.
  • Training Emphasis & Priority Points of Performance:
  • 1. Proficiency and Consistency in receiving the barbell in the Full Squat for the Clean.
  • 2. Using proper movement technique for any ‘successful’ sets on the day regarding Push Jerk.
  • Press or Push Press are no go for this, we are working on the Dip, Drive and Drop under the bar (into the power position) in order to stay efficient in moving weights from the front rack to overhead today.

Post scores to comments.

“Hang Pow!”
Complete as many rounds/reps as possible in 15:00 of
Run 400m
8 x Hang Power Clean & Jerk (95/65lbs)
12 x Pull-ups


  • The drop in weight should be emphasized between the impact/focus Clean & Jerk and the metcon Hang Clean & Jerk in order to help athletes refine their efficiency with this movement family.
  • Points of performance for the Hang Clean & Jerk include keeping good position with lighter weight via shoulders over the bar for the Hang Power Clean and getting under the Push Jerk by using appropriate technique in dropping hips back and down thus catching the weight overhead with arms locked out.
  • Scale Hang Power Clean & Jerk weights as necessary to facilitate proper movement first and foremost.
  • Secondly, Hang Power Clean & Jerk weight should be able to be executed for multiple reps in a row.
  • Scale Pull-ups with consideration to keeping those efforts within a 2 minute or less duration.
  • This is intended to keep scaling for bands vs Jumping Pull-ups or ring rows to that which does not excessively hamper the athletes pace for the overall metcon.
  • Scaling the Run to 200m per round may be applicable for some athlete scaling.
  • Those looking to throwdown in an Rx+ fashion today may go to 135/95lbs and scale Pull-ups to Chest-to-Bar Pull-ups.

Post scores to comments.

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Friday 09.18.2020

By Samy Daghir / September 18, 2020 / 1 Comment

Warm-up Drills
I. Run 400m
II. Dynamic Drills
III. Yoga Series
IV. Mobility
V. Barbell Technique Warm-up for position/Front Squat movement mobility emphasis
(Front Rack mashing, Squat hold with weight, Couch, etc.)

Impact/Focus: Front Squat & Ring Dips
Alternating between the two movements below per their Odd or Even intervals for 12 rounds total; One round is a :75 second interval of Front Squats + a :45 second Ring Dip/Dip interval.

A. Odd Intervals (90 seconds): Front Squat, 6 Attempts x @ 1 rep each to find a new 1RM

Front Squat x 1-1-1-1-1-1RM

B. Even Intervals (60 seconds): Ring Training Tasks x Dips & Holds

Ring Dips or Static Dips x 5, 10, or 15 reps per interval.


  • 12 Rounds total of 6 Odd Intervals assigned to Front Squat, each set of 1 rep Front Squats will be followed by one of the cooresponding six even intervals assigned as Ring Dips x choice of 5, 10, or 15 reps.
  • Climb weight as able in order set yourselves up well primed to make solid attempts at establishing a new one rep record for the Front Squat; either an all time PR or simply the best weight and set/rep completed on the day.
  • Ring Dips/Dips (or Ring/Static Support Hold for time) x 5, 10, or 15 strict (or kipping if necessary).
  • Each round is the same rep load for all six rounds; only adjust up or down if absolutely necessary once the day’s training evolution begins.
  • Scaling to Ring or Static Holds & Supports should aim for :20-:30 seconds of work during each of the even numbered intervals.

Reference scores from recent Front Squat training on:

  • 07.15.2020 Linked HERE (F.SQ 3’s)
  • 07.27.2020 Linked HERE (F.SQ 1’s)
  • 08.25.2020 Linked HERE (F.SQ 2’s)

Post scores to comments.

For time (vs a 20:00 time cap)
Row 50kcal
50 x Handstand Push-ups
50 x L(sit) Pull-ups
50 x Sumo Deadlift High Pull (95/65lbs) 50 reps
50 x Inverted Burpees
50 x Slamball (30-40,12-20lbs)
Row 50kcal


  • The L(sit) Pull-up is interpreted literally; while maintain an L sit position with knees locked, feet together and above hip height thus hip crease displayed at 90 degrees or less (if able) perform a deadhang Pull-up until chin is over the bar or chest makes effective contact.
  • Inverted Burpees are essentially a reverse Burpee that continues fluidly into a second gymnastics skill movement; coming out of the burpee the athlete proceeds to kick into a wall supported or freestanding Handstand hold. Scaling this would entail moving into a strong plank or incline forward plank after executing the Reverse Burpee.
  • Additional points of performance, logistics, and safety prior to set-up and commencing the WOD will be covered during the whiteboard brief.

Post scores to comments.

Skill Development
Goat work of choice or Spikeball…
Core work balancing at the summation of our week would incorporate at least three rounds of ten reps per side (20 per round total) of a Dynamax Medicine ball Russian Twists. Movements may be performed from the standing position with a partner as a lateral hand over hand throw/catch.
See your Coach(s) for additional drills and training if there is a surplus of extra credit time available after the WOD.

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Thursday 09.17.2020

By Samy Daghir / September 17, 2020 / 2 Comments

Warm-up Drills
I. Run 400m
II. 3 Rounds of
7 x Barbell Sumo Deadlift High Pull
7 x Push-ups
15 x Hollow Rocks

Impact/Focus: 1000m Concept 2 Time Trial (TT)
Warm-up for the following Concept 2 1000m Time Trial as described below.

1. Warm-ups: Row 5-10-20-10-5 kcal
(resting 1-2x the time to Row each kcal task)

– Rest 2:00 –

2. Time Trial: Row 1000m


  • Emphasize points of performance from the categories shown below during the warm-up as well as the Time Trial. Details will be discussed during the whiteboard brief during each class.
  • Rowing for improvement using the Power Curve monitor setting.
  • Rowing for an ideal pace regarding average strokes per minute
  • Ideal individual Damper Settings.
  • Applying 500m Split time monitor screens to pace/push efforts.
  • The ‘1 out 2 in’ Cadence for efficiency in both mechanics and timing: “legs, lean, arms, arms, lean, legs.”
  • Chain ‘return’ and chain ‘track’ awareness for visual feedback of ideal or flawed technique.
  • Rest intervals between rowing efforts of 1:1 to 2:1, these are noted in rest time to work time ratios. Example: If an athlete Rows 5 kcal in 10 seconds, then the athlete rests 10-20 seconds before moving onto the 10kcal Row.

Post scores to comments.

For time
10-9-8-7-6-5-4-3-2-1 of
Deadlift (225/155lbs)


  • Toes-to-Bar may be scaled to a leg or knee raise with a modified ROM such as Hanging Knee Raises. Scaling can move to V-ups as needed as well.
    Deadlift weight should be scaled as needed to facilitate multiple rep sets of 3 or more each round.
  • 225/155lbs should not be representing a Deadlift weight that is 60% of an athlete’s 1RM or greater as an additional safety guideline/check.
  • Two examples of scaling the volume (# of reps total per movement in the workout) are shown below for rep schemes in place of 10 down to 1;
  • 42 reps per movement = 12-10-8-6-4-2 for time …
  •  30 reps per movement = 10-8-6-4-2 for time …
  • Original version @ 55 reps per movement = 10-9-8-7-6-5-4-3-2-1 …

Post scores to comments.

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Wednesday 09.16.2020

By Samy Daghir / September 16, 2020 / 3 Comments

Warm-up Drills
I. Run 400m
II. 3 Rounds of
5 x Press
10 x Hollow Rocks
III. Mobility


  • Points of performance and warm-up guidance specific to the Press will be covered and reinforced during the above training.
  • The Hollow Rock has two primary talking/lesson plan roles for today; one is core activation and ‘feeling’/applying that through sets of Press with the PVC and Barbell warm-ups, the other will be referenced prior the metcon as we review and practice for the Pull-ups and Kipping ahead.
  • Spoiler/Foreshadowing: future applications with TTB as well this week.

Impact/Focus: Press
Warm-up with two to three sets of barbell/light weight sets of Press before working through the following sets/reps every two minutes.

On the 2:00
Press 5-5-3-3-1-1


  • Climb weight as able across sets, for starting weight guidelines see below.
  • Performing the same weight for a second set of fives, threes, or ones is also an excellent path for today as part of this training’s intention is to develop an ability in each athlete to handle volume and regularity of pressing a linear progression entails.
  • Reference recent Press scores from 08.12.2020 linked HERE.
  • An example of applied logbook info that could be used from different rep maxes athletes might have would be as follows;
    A 5RM could use 75-85% as a starting set of 5 reps.
    A 3RM could use 65-75% as a starting set of 5 reps.
    A 1RM could use 55-65% as a starting set of 5 reps.

Post scores to comments.

“Hardly Diabolical”
Complete as many rounds/reps as possible in 15:00 of
10 x Pull-ups or Ring Rows
20 x American KB Swings (24/16kg)
100ft x 1-arm Overhead Walking Lunges (24/16kg)


  • Emphasis on active shoulders and core during Gymnastic or Butterfly Kipping Pull-ups will be reviewed for application prior to the metcon kicking off.
  • The format today provides a great environment to build on the established baseline for scaled banded Pull-up strength progress (ie. last Tuesday’s “Chelsea-ish” WOD and training).
  • With the American KB Swing we are looking for big or unbroken sets performed with a high level of movement integrity; scale the weight as needed to achieve this today.
  • The Pre-WOD movement review will encompass two of the main varying styles of performing the American KB Swing (one simply involves more an upper body Pull-Push action) and the points of performance and safety relative to each for those who may prefer one versus another. Either way, attention to detail, ninjas.
  • The Overhead Walking Lunges may be partitioned between the Left and Right arm as often as needed.

Post scores to comments.

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Tuesday 09.15.2020

By Samy Daghir / September 15, 2020 / 4 Comments

Warm-up Drills
I. Coach’s Choice
II. 3 Position Power Clean Review and Warm-up
5 reps each x 3 sets, moving from PVC to barbell
-High Hang Power Clean
-Mid/knee Hang Power Clean
-below knee/Low Hang Power Clean
III. Mobility & Yoga Poses

Impact/Focus: Power Clean Triples
Warm-up as needed before completing the following Power Clean every :75 seconds for 7 Rounds as shown below. See notes for additional weight/loading guidelines.

Every :75 seconds x 7 Rounds total work to establish a triple rep on the day or a three rep maximum.

Power Clean x 3-3-3-3-3-3-3
(climbing weight as able)

Post scores to comments.

5 Rounds for time of (15:00 time cap)
Run 200m
10 x Box Jump Overs (24/20”)
15 x GHD/Abmat Sit-ups


Scaled WOD;
4 Rounds for time of (15:00 time cap)
Run 200m
10 x Box Jump Overs (24/20”)
10 x Abmat Sit-ups

Post scores to comments.

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Monday 09.14.2020

By Samy Daghir / September 14, 2020 / 3 Comments
Grant at his CFL1 yesterday! YESSSSSS!

Warm-up Drills
I. Run 400m
II. 2-3 rounds of
5 x Pull-ups / Ring Rows
7 x Push-ups
10 x Air Squats
III. Mobility

*Extra Credit Overhead Mobility Efforts for the week = Foam Quads, Medial Glutei, Adductors, Hammies, Calves, etc. with relative additional drills. Intended for long term benefit as well as for immediate impact for Squat movement benefit (and Grant’s educated ankles).

Impact/Focus: Back Squat Heavy 5’s

10-8-6 rep sets of Air Squat Therapy buy in.
Warm-up as necessary before working through the following sets/reps every 2:00 minutes. Climb weight as able, referencing 1 and 3 rep records and last week’s 5,4,3,2,1 training. This is our preparatory ramp-up into our upcoming Back Squat strength progression. Aim to make the final two sets heavy/challenging.

Every 2:00 complete the following workload

Back Squat 5-5-5-5-5
(climb weight as able across sets)


Training Links for a recent 1 rep record may be found HERE 08.10.2020, or a 3 rep record found HERE 08.10.2020.
Athlete’s will be shown how to use these numbers to project some target goals for training.

Post scores to comments.

“17.5 Redux”
Complete as many Rounds/Reps as possible, keeping one combined and continuous score for this AMRAPs work intervals.

3 Rounds of 4:00 work x 1:00 rest of
10 x Thrusters (75/55lbs)
30 x Double-unders
45 x Single-unders

Notes: Scale thrusters to a weight that may be performed for at least one round unbroken.

Post scores to comments.

Skill Development:
**See your Coach for guidance
I. Ring Skill Work
II. Midline Conditioning
III. Mobility Drills

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Friday 09.11.2020

By Samy Daghir / September 11, 2020 / 2 Comments

“Even the smallest act of service, the simplest act of kindness, is a way to honor those we lost, a way to reclaim that spirit of unity that followed 9/11.” —President Obama in a 2011 radio address

“Time is passing. Yet, for the United States of America, there will be no forgetting September the 11th. We will remember every rescuer who died in honor. We will remember every family that lives in grief. We will remember the fire and ash, the last phone calls, the funerals of the children.”
–President George W. Bush

Warm-up Drills
I. Row 500m or Run 400m
II. Barbell & Bodyweight movement warm-ups
2-3 Rounds of
10 x Air Squats
5 x Power Clean + Front Squat + Press
10 x Hollow Rocks
III. Mobility & Yoga Drills


  • Quality, deliberate work on Air Squat/General Squat points of performance to be applied in today’s Cluster movement.
  • Final Round = Clusters in place of the three movement barbell complex as shown above.
  • Warm-up sets should utilize empty barbells or PVC.
  • Mobility outline; 3-4 Floor Drills + 3 Rig & Band Drills + 3 Wall Drills
  • Extra Credit: Barbell Mash, Lax ball chest, shoulder mash, Overhead Mobility Emphasis

“9-11 Remembrance WOD”

Part 1 (9:00)

AMRAP 9:00 Minutes of
9 x Clusters (95/65lbs)
11 x Burpees Over Barbell (Facing or Lateral)

** Rest/Transition x 2:00 to Part 2 **

Part 2 (11:00)

AMRAP 11:00 Minutes of
11 x Bumper Ground-2-Overhead (45/25lbs)
9 x Reverse Burpee (w/ Jump On Bumper Plate)
110ft x Bearcrawl

** Rest/Transition x 2:00 to Part 3 **

Part 3 (20:01 Cap)

Complete the following For Time; versus a 20:01 time cap
Row 2977m
Run 2001m (=1.25mi, =5x400m…)

Post scores for each of the three parts to comments.

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Thursday 09.10.2020

By Samy Daghir / September 10, 2020 / 0 Comments

Warm-up Drills
I. Row 500m / Jumprope x 2:00
II. Coach’s Choice
III. Mobility

Impact/Focus: Flight Simulator(s)
Complete one of the following pyramid rep schemes of Double-unders for time. There will be a 12:00 Incentive Time Cap.

I. Scaled Single-unders x

II. Scaled Double-unders x

III. Rx Double-unders x

IV. Rx+ Double-unders x

Notes: Complete each rung on the ladder unbroken before moving on. All the way up and down is a complete evolution. Scaled to three fail attempts per rung before moving onto the next task.

Post rounds completed to comments.

For time, versus an 18:00 Time Cap, of:

Run 400m
10 Rounds of the couplet/rep scheme below;
10-9-8-7-6-5-4-3-2-1 reps of
Dumbbell Devil’s Press (30-35lb/15-25lb DB Pairs)
20-18-16-14-12-10-8-6-4-2 reps of
Wallball (20/14lbs)

Run 400m to finish.

Notes: This reads as Run 400m, Round 1 of 10 x DB Devil’s Press + 20 x Wallball / Then 9 x DB Devil’s Press + 18 x Wallball / until clearing through 1 x DB Devil’s Press + 2 x Wallball and finishing with a final Run effort.

A Scaled example of today’s training would be as follows (adjust weights/volumes additionally as needed)

Run 200m-400m
Five Rounds of the couplet below as follows;
10-8-6-4-2 x DB Devil’s Press
20-16-12-8-4 x Wallball

Run 200m-400m to finish.

Post scores to comments.

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