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WOD & Blog

01.24.2013

By Samy Daghir / January 24, 2013 / 1 Comment

Warm-up Drills
I. Row 3:00
II. 2 rounds of
20ft Duck Walk
20ft Crab Walk
20 ft Bear Crawl
20ft Leg Kicks
20ft Lateral Lunges
20ft Inchworms
III. Mobility

“Three White Horses?”
10 Rounds for time
2 x Back Squats (1xBW)
4 x Handstand Push-upss
8 x American KB Swings (32/24kg)

Post scores to comments.

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01.23.2013

By Samy Daghir / January 23, 2013 / 1 Comment

Warm-up Drills
I. Row 2:00
II. 9 Fundamentals x 5 reps each (45lbs)
III. Mobility

“Nasty Girls”
3 Rounds for time of
50 x Air Squats
7 x Muscle-ups
10 x Hang Power Cleans (135/95lbs)

Post scores to comments.

Skill Development
Against as 12:00 minute running clock
Even minutes: Max Seconds x L-sit hold
Odd minutes: Max Reps x Double-unders

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01.22.2013

By Samy Daghir / January 22, 2013 / 4 Comments

Warm-up Drills
I. Run 400m
II. 2 rounds of
20ft duck walk
20ft bear crawl
20ft crab walk
20ft leg kicks
20ft lateral lunges
20ft inchworms
III. Mobility

Impact/Focus: Deadlift 5-3-1+
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 75%
3 x 85%
1+ x 95%

Post sets/reps/loads to comments.

“Stop Resisting”
Complete 21-15-9 reps/kcal for time of
Row (kcal)
Burpee w/ Straight-Arms & Jump+Touch (Rig)
Thrusters (95/65lbs)
Ring Push-ups
Box Jumps (24/20”)

Post times to comments.

Skill Development
Individual Skill Training or Mobility/Flexibility/Pre-hab/Recovery efforts.
Rest up for Tomorrow.

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01.21.2013

By Samy Daghir / January 21, 2013 / 4 Comments

Warm-up Drills
I. Speed Rope x 2:00
II. 3 Rounds of
10/8/6 x Air Squats
10/8/6 x Push-ups (CFGS)
2/2/2 x Rope Climb
III. Mobility

Impact/Focus: Bench Press 5-3-1+
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 75%
3 x 85%
1+ x 95%

Post sets/reps/loads to comments.

“Blue Monday”
Complete the following workload as quickly as possible with one of the available options for loads. Sets and Reps may be partitioned as necessary.
4500/3000lbs x Front Squat
75 x GHD Abmat/Sit-ups

Spoiler Alert: Choose Front Squat loads from the male/female lists below; remember to bear in mind the reps respective to each option according to the requisite 4500/3000lbs that must be moved through a legitimate Front Squat range of motion.
Male: 95lbs/135lbs/165lbs/185lbs/205lbs/225lbs/245lbs/265lbs…
Female: 55lbs/85lbs/100lbs/125lbs/145lbs/170lbs/185lbs…

Post scores to comments.

Skill Development
Complete for Quality
6-8:00 x Inversion Time

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01.18.2013

By Samy Daghir / January 18, 2013 / 2 Comments

Warm-up Drills
I. Row 2:00
II. 9 fundamentals x 5 reps each
III. Mobility

“Manifest Destiny”
For time
20 x Handstand Push-ups
30 x DB Burpee Ground-2-Overhead (50/35lbs)
40 x Ring Dips
50 x GHD Sit-ups
60 x Burpees
Row 70kcal

Post scores to comments.

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01.16.2013

By Samy Daghir / January 16, 2013 / 2 Comments

Warm-up Drills
I. Row 750m (BWx1<Avg Wattage)
II. 2 Rounds of
5 x KB Sumo Deadlift (24/16kg)
5 x KB Sumo Deadlift High Pull (24/16kg)
5 x American KB Swings (24/16kg)
10 x Reverse Walking Lunges
10 x Walking Lunges
15 x Hollow Rocks (2ct)
III. Mobility

Impact/Focus: Deadlift 3-3-3+
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% (warm-up)
5 x 50% (warm-up)
5 x 60% (warm-up)
3 x 70%
3 x 80%
3+ x 90%

Post sets/reps/loads to comments.

“Hoarfrost”
Against a 15:00 Running Clock complete the following:
21 x Back Squat (1.5xBW)
Then…
In the time remaining Complete as many Rounds/Reps as possible of
9 x Medicine Ball Cleans (40/20lbs)
15 x Ring Push-ups
21 x GHD Sit-ups/Abmat Sit-ups (anchored)

Notes: Tax each rest taken during the Back Squats with 20 ft x Burpee Broad Jumps per offense.

Post scores to comments.

Skill Development
8 Rounds of (:10 work x :20 rest) x Cliffhanger Drills
I. Hang from a Pull-up Bar with both hands and rotate grip from overhand to underhand as many times as possible during each work interval.
II. 8 Rounds of (:10 work x :20 rest) x Band Resisted Barbell/Axle Barbell Deadlift Lockouts
III. Walk with KB’s, DB’s, or Axle Bars for the prescribed work/rest intervals with a challenging weight.

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01.15.2013

By Samy Daghir / January 15, 2013 / 3 Comments

Warm-up Drills
I. Run 400m
II. 2 rounds
20ft duck walk
20ft bear crawl
20ft crab walk
20ft leg kicks
20ft lateral lunges
20ft inchworms
III. Mobility

Impact/Focus: Weighted Pull/Chin-ups
Weighted Pull-ups/Chin-ups
5-3-3-1-1-1

Post loads to comments.

“Olynastics”
For time
Run 200m
12 x Power Clean (165/110lbs)
12 x Handstand Push-ups
Run 200m
9 x Power Clean (165/110lbs)
9 x Handstand Push-ups
Run 200m
6 x Power Clean (165/110lbs)
6 x Handstand Push-ups

Notes: Scale movements/loads as necessary.

Post scores to comments.

Skill Development
6-8 Sets of :05-:15 of L-sit holds (or variations/scaled movements)

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01.14.2013

By Samy Daghir / January 14, 2013 / 8 Comments

Warm-up Drills
I. Speed Rope x 2:00
II. 9 Fundamentals x 5 reps each
III. Mobility

Impact/Focus: Bench Press 3-3-3+
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% (warm-up)
5 x 50% (warm-up)
5 x 60% (warm-up)
3 x 70%
3 x 80%
3+ x 90%

Post sets/reps/loads to comments.

“Boston Tea Party”
For time
Row 1000m
25 x Wallball (20/14lbs)
Row 750m
50 x Wallball (20/14lbs)
Row 500m
75 x Wallball (20/14lbs)

Post scores to comments.

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01.11.2013

By Samy Daghir / January 11, 2013 / 2 Comments

Warm-up Drills
I. Row 2:00
II. 9 Fundamentals x 5 Reps each (45/30lbs)
III. Mobility

“MOAR Education”
For Time
5 x Rope Climbs
15 x Thruster (135/95lbs)
30 x DB Snatch (50/35lbs)
45 x Wallball (20/14lbs)
60 x KB Swings (32/24kg)
75 x Push-ups
100 x Squat Jump & Touch (Rig)

Notes: Squat Jumps are executed as an Air Squat with a 2 handed Jump and Touch to a Pull-up Bar.

Post scores to comments.

Skill Development
In Teams of 2 Athletes complete the following for time
200 x GHD/Abmat Sit-ups

Notes: Only one athlete may work at a time.

Post scores to comments.

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01.10.2013

By Samy Daghir / January 10, 2013 / 3 Comments

Warm-up Drills
I. Row 3:00
II. 3 Rounds of
5 x Push-ups (CFGS)
5 x Deadhang Pull-ups
10 x Air Squats
III. Mobility

“P.A.I.”
Complete as many Rounds/Reps as possible in 9:00 of
5 x Squat Cleans (135/95lbs)
3 x Handstand Push-ups
1 x Muscle-up

Post Rounds/Reps completed to comments.

Skill Development
4 Rounds of
10 x Toes-to-Bar/ Knees-to-Elbows
10 x Back Extensions
30 x Double-unders

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Friday 01.17.2020

By Samy Daghir / January 17, 2020 / 1 Comment

Warm-up Drills
I. Row 500m / Jumprope x 2:00
II. Dynamic Drills
III. Yoga Series
IV. Mobility

Impact/Focus: Deadlift Week 8
Against a 18:00 running clock accomplish the following warm-up and working sets.

Warm-up sets/reps:
5 x Light Weight Technique Set
5 x 50-55%
3 x 65%
3 x 75%

Working sets/reps:
Deadlift x 5 sets @ 5 reps each

**Add 10-15lbs to last week’s training we
Weight for all sets/reps today.

Notes: Warm-up percentages have been adjusted to accommodate increased working loads for this week.

Post scores to comments.

“Joker”
Complete for time versus a 15:00 time cap
10-9-8-7-6-5-4-3-2-1 reps of
Pull-ups
Box Jump Overs (24/20”)
Curtis P’s (75/95lbs)

Notes: Each rep of a ‘Curtis P’ is a Power Clean + Left Leg Lunge + Right Leg Lunge + Push Press)

Post scores to comments.

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Thursday 01.16.2020

By Samy Daghir / January 16, 2020 / 0 Comments

Warm-up Drills
I. Run or Row 400/500m
II. Foam Rolling Drills
III. Yoga Series, KB Squat Hold, Armbar Stretch L+R
IV. Mobility

Impact/Focus: Power Snatch Every :75 (x 7 Rounds)
Warm-up with sets of 1-3 reps climbing to a weight that’s no heavier than 75% of a 1RM to begin the following training on the clock.

Every :75 complete the following, maintain working weight; emphasis on technique and barbell cycling.

7 Rounds
Power Snatch x 3 Reps

Post scores to comments.

“White Rain”
Complete the max reps possible during each work interval.

4 Rounds for total repetitions

1:00 x Double-unders
0:15 x Rest
1:00 x American KB Swings (24/16kg)
0:15 x Rest
1:00 x V-ups
0:15 x Rest
1:00 x Wallball (20/14lbs)
0:15 x Rest

– Take a full interval off before assaulting through again.

Post total reps to comments.

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Wednesday 01.15.2020

By Anderson / January 15, 2020 / 0 Comments

Warm-up Drills
I. Row 500m / Jumprope x 2:00
II. Dynamic Drills
III. Yoga Series
IV. Mobility

Impact/Focus: Press Week 8
Against a 15:00 running clock accomplish the following warm-up and working sets.

Warm-up sets/reps:
5 x Light Weight Technique Set
3 x 50%
3 x 60%
*additional bridge weight sets during warm-up as individually needed.

Working sets/reps:
Press x 5 sets @ 5 reps each
(+5-10lbs from last week)

Post scores to comments.

“Gracibeth”
For time
21-15-9 reps of
Full Clean & Jerk (135/95lbs)
Ring Dips
GHD Sit-ups

Post scores to comments.

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Tuesday 01.14.2020

By Samy Daghir / January 14, 2020 / 1 Comment
We Remember…

Warm-up Drills
I. Row 500m
II. Dynamic Drills
III. Yoga Drills, KB Holds & Drills
IV. Mobility

Impact/Focus: Pull-ups & Turkish Get-ups Alt. EMOTM
Complete the Pull-up Workload on the minute following it with the Turkish Get-up Workload on the subsequent two minute window.

5 Rounds of

1:00 x Pull-ups @ 15-12-9-6-3 reps

Then…

2:00 x Max Reps Turkish Get-ups

Notes: Rx+ Splits each Pull workload to 1/3 reps of Chin over Bar Pull-ups + Chest to Bar Pull-ups + Bar Muscle-ups. Moderate to heavy/challenging weight on the Turkish Get-ups if proficiency and competency with the movement are solid.

Post scores to comments.

“Limbered”
10:00 AMRAP of
6 x Toes-to-Bar
8 x Push-ups
10 x Dumbbell Snatch (50/35lbs)

Notes: 5L+5R for each round of DB Snatch. Rx+ Rings or Plyo-Clapping, 75/50lbs for DB weights.

Post scores to comments.

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Monday 01.13.2020

By Samy Daghir / January 13, 2020 / 1 Comment
CF Kids (Ninjas) learning Kettlebell Swings!

Warm-up Drills
I. Row 500m
II. Dynamic Drills
III. Yoga Series
IV. Mobility

Notes: Squat Emphasis / Pressing Overhead & Front Rack Emphasis for Fran prep.

Impact/Focus: Back Squat Week 8
Against a 20:00 running clock accomplish the following warm-up and working sets.

Warm-up sets/reps:
5 x 55-65%
3 x 75%
3 x 85%

Working sets/reps:
Back Squat x 5 sets @ 5 reps each
(+ 10 to 15lbs from Monday, 12.30.2019)

Post scores to comments.

“Walkin-Phoenix”
3 rounds for time versus a 15:00 cap

– Round 1 –
Row 500m
7-5-3 reps of
Power Clean (155/105lbs)
Handstand Push-ups

– Round 2 –
Row 500m
7-5-3 reps of
Power Clean (155/105lbs)
Handstand Push-ups

– Round 3 –
7-5-3 reps of
Power Clean (155/105lbs)
Handstand Push-ups

Post scores to comments.

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Friday 01.10.2020

By Samy Daghir / January 10, 2020 / 0 Comments

Warm-up Drills
I. Row 500m / Jumprope x 2:00
II. Dynamic Drills
III. Yoga Series
IV. Mobility

Impact/Focus: Deadlift Week 7
Against a 18:00 running clock accomplish the following warm-up and working sets.

Warm-up sets/reps:
5 x Light Weight Technique Set
5 x 50-55%
3 x 65%
3 x 75%

Working sets/reps:
Deadlift x 5 sets @ 5 reps each

**Add 10-15lbs to last week’s training we
Weight for all sets/reps today.

Notes: Warm-up percentages have been adjusted to accommodate increased working loads for this week.

Post scores to comments.

“Pyramidal”
For time
10 x Ground-to-Overhead (95/65lbs)
15 x Burpee-to-bumper Plate
20 x Floorwipers ([email protected]/65lbs)
25 x Wallball (20/14lbs)
30 x Overhead Walking Lunges (45/25lb Bumper)
25 x Wallball (20/14lbs)
20 x Floorwipers ([email protected]/65lbs)
15 x Burpee-to-bumper Plate
10 x Ground-to-Overhead (95/65lbs)

Post scores to comments.

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Thursday 01.09.2020

By Samy Daghir / January 10, 2020 / 1 Comment
Last week before we turn in contributions!

Warm-up Drills
I. Row 500m / Jumprope x 2:00
II. Dynamic Drills
III. Yoga Series
IV. Mobility

“Nasty Girls”
3 Rounds for time
50 x Air Squats
7 x Muscle-ups
10 x Hang Power Clean (135/95lbs)

Notes: Muscle-up scaling will be 1:1 repetitions for substituting jumping Ring Muscle-ups, OR 2:1 if substituting Pull-ups and Ring Dips. Adjust loads for Hang Power Cleans as necessary. Get some, freaks!

Post scores to comments.

Impact/Focus: Ring Dips EMOTMs
Complete the following EMOTM (every minute on the minute) workload for Strict Ring Dips, scaled Dips x 2 repetitions.

10:00 x EMOTM
10-9-8-7-6-5-4-3-2-1 reps
(**Strict Ring Dips or Scaled Dips)

Notes: Additional points of performance, range of motion objectives, and scaling through Rx+ options will be covered during the whiteboard brief.

Post scores to comments.

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Wednesday 01.08.2020

By Samy Daghir / January 8, 2020 / 1 Comment

Warm-up Drills
I. Row 500m / Jumprope x 2:00
II. Dynamic Drills
III. Yoga Series
IV. Mobility

Impact/Focus: Press Week 7
Against a 15:00 running clock accomplish the following warm-up and working sets.

Warm-up sets/reps:
5 x Light Weight Technique Set
3 x 50%
3 x 60%
*additional bridge weight sets during warm-up as individually needed.

Working sets/reps:
Press x 5 sets @ 5 reps each
(+5-10lbs from last week)

Post scores to comments.

“Encumbered Commuter”
7 Round for time versus a 15:00 time cap
10 x Medicine Ball Cleans (20/14lbs)
10 x Lateral Burpees (over Med.Ball)
25ft x Kettlebell Bear Crawl (2xKB’s)

Notes: Scaling and Points of Performance will be covered during the whiteboard brief.

Post scores to comments.

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Tuesday 01.07.2020

By Samy Daghir / January 7, 2020 / 1 Comment

Our Next On-Ramp Course Begins Tonight @ 6pm! Join us!

Warm-up Drills
I. Run or Row 400/500m
II. Dynamic Drills
III. Yoga Series
IV. Mobility

Impact/Focus: Power Snatch Sampler
Warm-up with sets of 1-3 reps climbing to a weight that’s 50-60% of a 1RM to begin the following training on the clock.

Every :90 complete the following, climb weight as able provided technique and barbell cycling training emphasis/goals are met.

Power Snatch 3-3-3-2-2-2-1-1-1

Post scores to comments.

“Banana Splits”
AMRAP 5:00 of
30 x Double-unders
15 x American Kettlebell Swings (32/24kg)
15 x GHD Sit-ups

– Rest 1:00 –

Then… AMRAP 5:00 of
20 x Double-unders
10 x American Kettlebell Swings (32/24kg)
10 x GHD Sit-ups

– Rest 1:00 –

Then… AMRAP 5:00 of
10 x Double-unders
5 x American Kettlebell Swings (32/24kg)
5 x GHD Sit-ups

Post scores to comments.

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Monday 01.06.2020

By Samy Daghir / January 6, 2020 / 3 Comments

Warm-up Drills
I. Row 500m / Jumprope x 2:00
II. Dynamic Drills
III. Yoga Series
IV. Mobility

Notes: Squat Emphasis / Pressing Overhead & Front Rack Emphasis for Fran prep.

Impact/Focus: Back Squat Week 7
Against a 15:00 running clock accomplish the following warm-up and working sets.

Warm-up sets/reps:
5 x 55-65%
3 x 75%
3 x 85%

Working sets/reps:
Back Squat x 5 sets @ 5 reps each
(+ 10 to 15lbs from Monday, 12.30.2019)

Post scores to comments.

“Fran”
Complete 21-15-9 reps for time of

Thrusters (95/65lbs)
Pull-ups

Post times to comments.

Skill Dev. & Recovery
For quality of
Row 1000m
1:00 x L-sit
Row 500m
:45 x L-sit
Row 250m
:30 x L-sit

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