WOD & Blog

Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review

Impact/Focus: Weighted/Strict Pull-ups & Thruster Triples
Warm-up Sets/Reps: Movement Review from PVC through Barbell Thrusters, Scap Pull-ups (or Snap Ring Row) and Strict Gymnastic sets of Pull-ups (weighted if able).

Every 2:30 x 5 Rounds Total
Thruster x 3-3-3-3-3 (climb weight as able)
Pull-ups x 5-5-5-5-5 or
Ring Rows x 7-7-7-7-7 (Strict with pause at both top and bottom of ROM)

Notes:

Climb weight across sets to the best three rep set on the day/PR.
Second option is to build to a working weight, and perform sets to improve capacity with the Thruster movement/improve technique and movement points of performance.

Post scores to comments.

“Jackie”
For time
Row 1000m
50 x Thrusters (45/35lbs)
30 x Pull-ups

Notes:

This is a Benchmark WOD.
Link to the most recent “Jackie” Benchmark WOD date: 12.13.2022
Rx+ Rest 5 minutes Post Jackie before completing for time: Row 500m + 35 x Thrusters + 20 x Pull-ups. Rest 4 minutes before completing the following for time: Row 250m + 30 x Thrusters + 10 x Pull-ups.

Post scores to comments.

Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
III. Set-up, Training Flow & Movement Review

Impact/Focus: Hero WOD Movement Primer
12:00 Running Clock to work through a movement review practice, empty barbell technique sets and build each of the three lifts to a working weight for the following Hero WOD metcon, “D.T.”

Deadlift
Hang Power Clean
Push Jerk

*Rx Weights are 155/105lbs for this Benchmark Hero WOD. Build across sets to an intended metcon weight.

Post scores to comments.

“D.T.”
5 Rounds for time of
12 x Deadlift (155/105lbs)
9 x Hang Power Clean (155/105lbs)
6 x Push Jerk (155/105lbs)

Notes:

Scale load as necessary to ensure proper mechanics are consistently applied before pouring on the intensity.
Today’s Hero WOD is In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting combat operations in OEF (Operation Enduring Freedom) when his vehicle was struck by an IED (Improvised Explosive Device). Timothy is survived by his wife Megan and one-year old son T.J.
Hero WOD reference link: 08.14.2023

Post times to comments.

Born November 10th, 1775 at the Tun Tavern in Philidelphia, Pennsylvania.

‘…until there is no war, but peace.’

Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
III. Set-up, Training Flow & Movement Review

“The Gunny”
AMRAP 30:00 of
Run 400m
Max Reps x Unbroken Pull-ups
Max Reps x Unbroken GHD/Anchored Abmat Sit-ups
Max Reps x Unbroken Thrusters (95/65lbs)
Rest x :30

Notes:

Indoor Run Options; 200m Port Arms Bumper Plate Run (25/15lbs) or 50 x Bumper Plate Box Step-ups (25/15lbs).
Scaling and points of performance will be covered during the whiteboard brief.

Today’s WOD is ceremoniously named for the Esprit de Corps of a particular title that resonates especially so with those having served among the Enlisted Ranks of the United States Marine Corp. This tradition of marking the significance of a Workout of the day should hail familiarly from benchmark WODs such as “The Chief”. In addition to the naming note; The relevance of today’s programming and the significance of the physical challenges posed therein are direct salutes to the tenets of the Navy and Marine Corps Physical Fitness Test (PFT: Three mile time trial Run, max reps Pull-ups, max Sit-ups).

Post scores (total distance completed, rep totals per movement) to comments.

Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
III. Set-up, Training Flow & Movement Review

Impact/Focus: Power Clean
Select one of the following Power Clean training tracks and work through

8 Rounds Total, on the 2:00

I. Power Clean x 3-3-2-2-2-1-1-1
*Climb across sets/reps as able.
or
II. Power Clean x 3-3-3-3-2-2-2-2
**Sustain at a working weight across sets/reps; focus on movement learning development, touch and go practice or metcon prep. emphasis.

Post scores to comments.

“Filthy Animals”
12:00 AMRAP of
7 x Power Clean (135/95lbs)
14 x Single-arm Dumbbell Push Press (7L+7R;50/35lbs)
30 x Air Squats

Notes: Scaling and points of performance will be covered during the whiteboard brief (volume/movement examples). Rx+ 155/105lbs x 10 reps, 7 x Strict or Wall Facing HSPU, 20 x Pistols (10L+10R).

Post scores to comments.

Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
III. Set-up, Training Flow & Movement Review

Impact/Focus: Handstand Push-ups
8 Rounds, on the :90 as follows;

Round 1:
Max Reps Strict, Kipping or Mixed HSPU’s

Rounds 2 through 6:
I. Max Rep Set
or
II. 40% reps from Round 1

Rounds 7 and 8:
Max Time x Handstand Walk, Freestanding Hold, Wall Handstand Hold

Notes: Partition work across the :90 as needed. Scaled progressions and training assignments for today will move from supported holds via floor Pikes and Stinkbugs through kick-ups (with Wall Supported Handstand Holds) and Wall Walks (with holds at best ROM up wall). Scaled position and ROM HSPU training would follow the same max reps, 40% sets, holds progression.

Post scores to comments.

“Sand Crassles”
For time
vs. 15:00 time cap

Run 200m
15 x Burpee + Sandball Clean (to-shoulder)
15 x First Aid Sandball Complex
Run 200m
12 x Burpee + Sandball Clean (to-shoulder)
12 x First Aid Sandball Complex
Run 200m
9 x Burpee + Sandball Clean (to-shoulder)
9 x First Aid Sandball Complex
Run 200m
6 x Burpee + Sandball Clean (to-shoulder)
6 x First Aid Sandball Complex
Run 200m
3 x Burpee + Sandball Clean (to-shoulder)
3 x First Aid Sandball Complex

Notes: Scaled volume for the time cap incentive would be 12-9-6-3-1 reps with 100m Run per round respectively. Rx weight 60/40lbs, Rx+ 100/60lbs.

Post scores to comments.

Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review

Impact/Focus: Rope Skills & Gymnastic Strength
4-5 Rounds vs a 12:00 Running clock, For Quality work through the following;

30-50 x Double/Single-under/Running in Place
3-7 x Weighted Pull-ups, Deadhang Pull-ups, Ring Row
3-7 x Ring Dips, Static Dips, Push-ups

Post scores to comments.

“Gauntlet”
4:00 AMRAP
Max Reps x Double-unders

Rest :30

8:00 AMRAP
I. Max Reps x Ring/Bar Muscle-ups
or
II. 10-9-8-7-6-5-4-3-2-1 x
Ring Rows + Ring Dips

Rest :30

8:00 AMRAP
15 x Wallball (20/14lbs)
15 x Abmat Sit-ups

Post scores (reps, reps, rounds/reps) to comments.

Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
III. Set-up, Training Flow & Movement Review

Impact/Focus: Overhead Squat
Warm-up Sets/Reps; PVC Passthroughs, PVC Overhead Squat, and then build up to an appropriate starting weight. From the Rack or Floor (Deck).

6 Rounds, on the 2:30 of
Overhead Squat x 5-5-3-3-1-1* -or- 3-3-3-1-1-1RM**

Notes:

Select one of the following options for today’s Overhead Squat Training…

*Overhead Squat x 5-5-3-3-1-1*
Climb only as able, technique & proficiency dictate.

**Overhead Squat x 3-3-3-1-1-1RM** (5RM Rx+)
Experienced athletes may work through two moderate/challenging sets of three reps each before ascending to a 1RM attempt. After building to a 1RM adjust as possible and attempt to hit the best 5 rep OHSQ for the day or as a personal record.

Post scores to comments.

“Coercive Moves”
Complete for time vs. a 15:00 time cap
20/15 x Row (kcal)
15 x Snatch (95/65lbs)
15 x Toes-to-Bar
20/15 x Row (kcal)
12 x Snatch (95/65lbs)
12 x Toes-to-Bar
20/15 x Row (kcal)
9 x Snatch (95/65lbs)
9 x Toes-to-Bar
20/15 x Row (kcal)
6 x Snatch (95/65lbs)
6 x Toes-to-Bar

Notes: Scale load as needed; movement substitute today will be Power Snatch as needed if adjustment to load still leaves a preclusion of ideal movement (Scaled/Newer athlete emphasis and learning points regarding pulling under the bar correctly in receiving position–related to OHSQ positions for strength gains/intentions). Rx+ Snatch (Squat/Full) @ 135/95lbs, all sets multiple rep touch and go as able. Toes-to-Bar Strict Unbroken, or Kipping Unbroken without half-kip reset each round. This week will reinforce and build on active shoulders, body position and global arch/hollow points of performance as we continue to work the kipping skill set and its transferability across various CrossFit movements. A bit long winded on this one… tee hee. Bring the lumber, Ninjas.

Post scores to comments.

Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
III. Set-up, Training Flow & Movement Review

Impact/Focus: Clean Triples
Warm-up sets & reps building to a starting weight;
Then…
7 Rounds, on the 2:00 of

Clean x 3-3-3-3-3-3 (Climbing)

Notes: Climb weight as able; touch and go sets encouraged, drop and reset as needed as load increases.

Post scores to comments.

“Bad Idea”
For time
10-9-8-7-6-5-4-3-2-1
Clean (95/65lbs)
Box Jump Overs (24/20″)
2-2-2-2-2-2-2-2-2-2
Wall Walks

Notes: Complete 2 x Wallwalks at the end of each round. Scale to 3-5 x Inchworms with a Push-up; or scale up to 3 x Wall Facing Handstand Push-ups each round. Scale clean weight as needed, Rx+ 135/95lbs. 2:1 reps for substituting Squat Jump to touch (rig or rings) for box jumps as applicable.

Post scores to comments.

Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review

Impact/Focus: Ring Muscle-up Strength & Skills
Versus a 12:00 clock work through the following ladder of reps/timed hold (L-sit); cap the volume and continue completing that run on the ladder as needed to ensure the pace and tempo of the reps and volume allow for QUALITY movement.

Muscle-up
I. Ring Muscle-ups x 1-2-3…(+1 rep per round)
*Strict or Kipping

II. Scaled Ring Muscle-ups x 1-2-3…(+1 rep per round)
*Bands/Jump to transition

III. Low Rings Pull through Transition to Dip x 1-2-3…(+1 rep per round)

IV. Pull+Push Movement x 1-2-3…(+1 rep per round)
*Example: Ring Row & Static Dips

Core
I. L-sit x (5sec-10sec-15sec…(+5 seconds per round)

II. Hollow Rocks x 5-10-15… (+5 reps per round)

Post scores to comments.

“Marketing”
For time
Run 800m
Then…
5 Rounds
vs. 10 minute cap from completion of the run
12 x Sumo Deadlift High Pull (95/65lbs)
12 x Ring Dips
12 x Toes-to-Bar / 21 x V-ups

Notes: Substituting 1000m Row will be an option as needed. Scaling, Rx+ booby traps and points of performance will be covered during the whiteboard brief.

Post scores to comments.

Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review

Impact/Focus: Push Jerk
Warm-up Sets/Reps building to a starting weight.
Climb weight across sets as able.

Every 2:00 x 7 Rounds Total
Push or Split Jerk x 2-2-2-2-1-1-1

Post scores to comments.

“Thwap n’ Go”
8:00 AMRAP of
20ft Double KB Walking Lunges (2×24/16kg@Low Carry)
20ft Farmer’s Walk (2×24/16kg)
10 x Bumper Plate Devil’s Press (35/25lbs)

Rest 2:00

6:00 AMRAP of
10 x Sandball Clean (60/40lbs)
10 x Burpees

Notes: Scaling, Rx+ ‘caveats’ and points of performance will be covered during the whiteboard brief.

Post scores to comments.