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WOD & Blog

Thursday 05.05.2022

By Samy Daghir / May 5, 2022 / 1 Comment
Marine Sgt. Matthew J. Fenton Killed In Action May 5th, 2006. “Fair winds and following seas, Brother.”

Warm-up Drills
I. Run 400m or Row 500m
II. 2 Rounds of
10 x Scap Push-ups
10 x Air Squats
10 x Banded Pull Aparts
20 x Hollow Rocks
III. Dynamics & Mobility
*Armbar Stretch, KB/DB Sink Drill, Overhead Mobility, Ankle Mobility.

“FENTON”
Complete for time
155 x Double-unders
155 x 1-arm Devil’s Press (50/35lbs)
155 x Double-unders

**Every Minute on the minute perform 2 x Reverse Burpees.

Marine Sgt. Matthew J. Fenton, 24 years old, of Little Ferry, N.J.; assigned to Marine Forces Reserve’s Inspector and Instructor Staff, 1st Battalion, 25th Marine Regiment, 4th Marine Division, Fort Devens, Mass.; died May 5 at National Naval Medical Center, Bethesda, Md., from wounds received April 26 while conducting combat operations against enemy forces in Anbar province, Iraq.

Notes: The movement of the Reverse Burpee for this WOD must finish with a jump onto or over the object used for the Devil’s Press; adjust the weight as needed for a full throttle approach.

Scaling the WOD entails Single-unders at 3x the rep count. Scale the Reverse Burpees with mats as needed.

Post scores to comments.

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05.04.2022

By Samy Daghir / May 4, 2022 / 0 Comments
Michelle don’ need no stinkin’ shoes…

Warm-up Drills
I. Run 400m or Row 500m
II. 2 Rounds of
10 x Scap Push-ups
10 x Air Squats
10 x Banded Pull Aparts
20 x Hollow Rocks
III. Dynamics & Mobility
*Armbar Stretch, KB/DB Sink Drill, Overhead Mobility, Ankle Mobility.

Impact/Focus: Dumbbell Strength & Conditioning
Movement Review, Points of Performance and Training Intentions will precede a 5:00 practice & Warm-up for the Dumbbell Power Snatch.

7 Rounds on the 1:30 of
Set 1: 6(3R/3L)
Set 2: 6(3R/3L)
Set 3: 4(2R/2L)
Set 4: 4(2R/2L)
Set 5: 2(1R/1L)
Set 6: 2(1R/1L)
Set 7: 2(1R/1L)

Notes: Emphasis will be on the proper set-up and midline stability during the drive and pull phase of the lift; with a target receiving position & mobility implications. Establishing the difference between Dumbbell holds and hand to hand switch style vs. weightlifting for power/strength development. Additional topics include the skill transfer for the metcon.

Post scores to comments.

“Smasherooski”
Compete as many Rounds/Reps as possible in 12:00 of
Row 20/14kcal (OR 20/14 Pulls @ Peak Wattage/kcal per hour)
12 x Lateral Burpees (Over Dumbbell)
20 x Dumbbell Snatch (light to moderate weight)

Post scores to comments.

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Tuesday 05.03.2022

By Samy Daghir / May 3, 2022 / 0 Comments
Congratulations to the 70th Academy!

Warm-up Drills
I. Run 400m or Row 500m
II. Foam Rolling & Dynamics
III. Mobility

Impact/Focus: Power Clean & Jerk
5-6 Rounds, on the 2:00, athletes will work through one of the following:

A. Perform 1-3 reps of a Power or Full Clean & Jerk (whichever you will utilize in today’s metcon), climbing weight across rounds as able. If possible, perform the reps as touch and go.

B. Perform 1-3 reps of a Power or Full Clean & Jerk (whichever you will utilize in today’s metcon), staying either at your intended metcon weight or 70% or a previous 1RM.

OR

C. Establish a new 1RM.

Post scores to comments.

“Grace”
30 x Clean & Jerk (135/95lbs)

Notes:

Grace is one of the fastest CrossFit benchmark workouts.
Reduce the load as necessary, weighing proficiency with these Olympic lifts so you can perform multiple reps unbroken and complete all the reps in less than 10 minutes.
Compare to scores from 06.08.2021 linked HERE.

Post scores to comments.

(Optional, time permitting)
Rest 3-5:00, Then… Drop 10-20lbs and complete the following.

“CYOA”
50 x GHD/Abmat Sit-ups
30 x Full Clean & Jerk
50 x GHD/Abmat Sit-ups

Notes: Weight should be lighter than “Grace” to emphasize learning and movement intentions.

Post scores to comments.

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Monday 05.02.2022

By Samy Daghir / May 2, 2022 / 0 Comments
Honoring Manion this past Saturday with the crew.

Warm-up Drills
I. Run 400m or Row 500m
II. Foam Rolling & Dynamics
III. Mobility

Impact/Focus: Wattage Wave Pool
Warm-up Efforts @ 3 x 25/20cal w/ :20 rest
(find wattage baseline)
Then…
Holding best wattage possible for each of the following intervals
3-6-9-12-15-18-21kcal x :20 rest between each effort.

Post scores to comments.

“OPORD: Murph Prep”
Complete for time
Run 400m
Then…
7 Rounds of
5 x Pull-ups
10 x Push-ups
15 x Air Squats
Then…
Finish with a 400m Run

Post scores to comments.

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Friday 04.29.2022

By Katelyn / April 29, 2022 / 0 Comments
Hang in there, folks! We’re back to our regularly scheduled programming with Coach Samy next week 🙂

Warm-up Drills
I. ROMWOD

Team WOD: Dopplegangers

Each Athlete completes the following, with one partner working while the other rests or performs holds.

Storm through each of the three following challenges for total time:

Part I.
5 Rounds of either:
15 x Devils Press (50/35)
OR
15 x Burpees + 15 x Alternating DB 1-Arm Snatch

Notes: If partner A chooses Devils Press for their first round, Partner B completes the Burpees and DB Snatches. Partners will then switch, so that A does Burpees and DB Snatches and B does Devils Press. Each partner will end up completing 3 rounds of one movement choice and 2 rounds of the other.

Part II.
50+50 (100 total) x Pull-ups / Ring Rows
(Partner holds 95/65 barbell at lockout overhead during work periods)
100 x Partner Medball Sit-Ups (Abmat, 20/14)

Part III.
5 Rounds of either:
10 x Burpee Medball Cleans
OR
10 x Burpees + 10 x Medball Cleans

Notes: Same format as Part I, with one athlete completing 3 rounds of one movement choice and 2 rounds of the other.

Post time to comments.

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Thursday 04.28.2022

By Katelyn / April 28, 2022 / 0 Comments
Mike and Venkat tag-teaming the tire flips!

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

Impact/Focus: Flight Simulator
Complete one of the following pyramid rep schemes of Double-unders for time.
There will be a 10:00 Incentive Time Cap.

I. Single-unders (scaled movement) x
10-20-30 … 80-90-100-90-80 … 30-20-10
(+/- 10 Reps per rung to 100 and down)

II. Double-unders (scaled volume) x
5-10-15-20-25-30-25-20-15-10-5
(+/- 5 Reps per rung to 30 and down)

III. Double-unders (Rx’d) x
5-10-15 … 40-45-50-45-40 … 15-10-5
(+/- 5 Reps per rung to 50 and down)

Notes:

I. Complete each rung on the ladder unbroken before moving on.
II. All the way up and down is a complete evolution.
III. Scale to three fail attempts per rung before moving onto the next task.

Post rounds completed to comments. If an evolution was completed, post time completed at.

“Grinder PT: Get Salty”

Scoring each round individually against a 4:00 clock, complete 5 rounds of:

Row 15 Kcal
5 x Push-Ups
7 x Burpees
15 x V-ups
30 x Mountain Climbers
(If there’s time remaining, rest until the next interval)

Notes: Rx+ includes 60 flutter kicks after the Mountain Climbers.

Post times for each round to comments, noting partial rounds in reps + Kcal

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Wednesday 04.27.2022

By Katelyn / April 27, 2022 / 0 Comments
Michelle and Reanna getting in some hammer strikes!

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

Impact/Focus: Flips, Jumps and Holds
Vs. a 12:00 clock, complete 5-6 rounds of the following movements:

A. 5 x Tire Flips (or 5-10 x Sandbag/Slamball Over Shoulder)

B. 10 x Tire Bounds or Box Jump Overs

C. :20 x L-sit hold

Post total number of rounds/movements completed to comments.

“Portion Control”

Timing each round individually, complete the following:

5 Rounds of:
20 x Thrusters (45/35 Barbell)
20 x Bumper Ground to Overhead (45/25 plate)
Rest 1:00

Example for scoring: If you complete Round 1 at 3:00, you would rest until 4:00 and start your next round. If you complete Round 2 at 7:13, that round would have a time of 3:13.

Post total time spent to comments. Bonus points for tracking individual round times and best round.

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Tuesday 04.26.2022

By Katelyn / April 26, 2022 / 1 Comment
Coach Anne briefing the 6:45ers!

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

Impact/Focus: “Manion” Primer (Week 6) Barbell Confidence Intervals
Warm up well, practicing using legs and hips to absorb shock and catch the weight softer in the back-rack. Think keeping the barbell close as it goes overhead, rather than locking it out in a jerk and receiving it down. Then…work through one of the following:

A. Rx = 7 rounds, on the 2:00 of:
2-2-4-4-6-8-10 reps x Power Clean & Back Squat (at target “Manion” Hero WOD weight. Rx for Manion is 135/95, but choose whatever weight you will be utilizing).

B. Rx+ = 10 Rounds on the 1:00 of:
1-2-3-4-5-6-7-8-9-10 reps

Notes: Welcome to Manion Primer Week 6…”Well, an overkill is 100 percent a kill though.” – Some Marine.

Example Round: Round 1 of Rx would be 2 Power Cleans, practice moving the bar from front rack to back rack, then perform 2 Back Squats. Round 1 of Rx+ would be 1 Power Clean and 1 Back Squat. All athletes will dump the bar off their backs and then Sisyphus-thyself into the next round 🙂

Post weight to comments.

“Neither Near or Jafaar”
For time:

Run 800m

Then…
40-30-20-10
Knees-to-Elbows
Slamballs or Hammer Strikes
Run 200m

Notes: Scale the initial run down to 400m or up to 1 mile(Rx+). There is a 200m run at the end of each round(4x). If able, perform the K2Es strict (aka no swinging around). Hammer Strikes will be done at 2x reps .

Post times to comments.

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Monday 04.25.2022

By Katelyn / April 25, 2022 / 0 Comments

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

Impact/Focus: Power or Full Snatch
8 Rounds, on the :90, athletes will work through one of the following:

A. Perform 1-3 reps of a power or full snatch (whichever you will utilize in today’s metcon), climbing weight across rounds as able. If possible, perform the reps as touch and go.

B. Perform 1-3 reps of a power or full snatch (whichever you will utilize in today’s metcon), staying either at your intended metcon weight or 70% or a previous 1RM.

OR (for those chomping at the bit for new gains):

C. Establish a new 1RM.

Post scores to comments.

“Amanda”
9-7-5 reps for time of:
Muscle-Ups
Snatch (135/95)

Notes: Scaling Muscle-Ups to just Pull-Ups will be 3:1 today. Athletes looking to do Jumping or Scaled ROM Muscle-Ups will do 2:1. Athletes with the ability to do both strict Dips and Pull-Ups will be 1:1

Post scores to comments.

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Friday 04.22.2022

By Samy Daghir / April 22, 2022 / 0 Comments
Godsman innovates for warmer Dumbbell Thrusters. Well plated, sir, well played…

Warm-up Drills
I. Run 400m or Row 500m
II. Foam Rolling Series
III. Dynamics & Mobility
*Squat, Front Rack, Hammy & IT Band Emphasis.

Impact/Focus: Movement Review, Set-up & Warm-up x 10:00

“Fight Gone Bad!”
Three rounds for max reps/kcal of

1:00 x Wallball (20/14lbs to 10/9ft tgt)
1:00 x Sumo Deadlift High-Pull (75/55#)
1:00 x Box Jumps (20/16”)
1:00 x Push Press (75/55#)
1:00 x Row (Kcal)
1:00 x Rest

Notes: Rx+ is “Championship FGB!” at five rounds. Scores today are total reps and kcal combined for one final number.

Post total rep count to comments.

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