WOD & Blog

Warm-up Drills
I. Run 400m or Row 500
II. Coach’s Choice
III. Mobility

Impact/Focus: Movement Primer
Set-up, Movement Review & Warm-up sets for
Deadlift
Dumbbell Bench Press
Squat Clean (ie. Full Clean)

*Build to intended Met.Con. weight for each.

“Semi-effin Linda”
For time
10-9-8-7-6-5-4-3-2-1 reps of
Deadlift (185/125lbs)
Dumbbell Bench Press
Squat Clean

Notes: Scaled weights will be applied as needed. Rx+ assignments are 225/155lbs, 75/50lbs, 155/105lbs. Frisky cats may go for it with Semifinal weights as desired.

Post scores to comments.

Warm-up Drills
I. Row 500m or Run 400m
II. Posterior Chain, Lax Ball Drills & Overhead Mobility Drills
III. Set-up, Training Flow & Movement Review

Impact/Focus: Strict Knees-to-Elbows & Dips
Work through the following sets of Strict Knees-to-Elbows & Ring Dips:

Every 3:00 x 5 Rounds
3-6-9-12-15 reps of
Strict Knees-to-Elbows
Ring Dips

*Round 1 is 3 K2E+ 2 Dips, etc.

Post scores to comments.

“Moot Wind”
Complete 7 Rounds for time vs a 16:00 time cap
Row 20/15kcal
20 x Double-unders
Run 200m

Post scores to comments.

Warm-up Drills
I. Row 500m or Run 400m
II. 4 x Dynamic Drills + 3 sets x Puppy Dog Shoulder & Scap Primer Series
III. Mobility (Squat, Front Rack & Shoulder/T-spine Drills)

or Coach’s Choice

Impact/Focus: Power Snatch 6×3
Warm-up Sets/Reps x 5:00; PVC Passthroughs, PVC Overhead Squat, and then build up to an appropriate starting weight. Athletes may climb across the following sets/reps towards a new 1RM or maintain across at 60%+ of a 1RM.

6 Rounds, on the 1:30
Power Snatch 3-3-3-3-3-3 (Climb or Sustain @ >60%)

Notes:

Athletes may build across sets and reps as able, however the priority is on the development of pulling into a power receiving position.
Points of Performance will begin with approach to the bar and starting set-up position,
position over the bar through the stages of Pulling weight from the floor &
Proper, sound hip function moving into the receiving position.
Rx+ today may be executed as 2 x Power Snatch + 2 Overhead Squats each round.

Post scores to comments.

“Rhetoric of Space”
Complete as many reps as possible per interval as follows
4 Rounds of
1:00 x Max Reps of Power Snatch (75/55lbs)
1:00 x Burpee Box Jump Overs (24/20″)
1:00 x Abmat Sit-ups
1:00 x Rest

Notes: Scaling, Scoring & Points of performance will be covered during the whiteboard brief.

Post scores to comments.

Warm-up Drills
I. Row 500m or Run 400m
II. Posterior Chain, Lax Ball Drills & Overhead Mobility Drills
III. Set-up, Training Flow & Movement Review

Impact/Focus: Weighted & Strict Pull-ups
Work through the following sets of Weighted or Strict Pull-ups Every :90 x 7 Rounds.

Every :90 x 7 Rounds.
5-5-3-3-1-1-1 x Weighted Pul-ups, Strict Pull-ups, Banded Strict Pull-ups
or
8-8-5-5-3-3-3 x Strict Ring Rows

*If able, increase weight per round of weighted gymnastic Pulling movements.

Post scores to comments.

“Frago: Murph”
Complete for time
Run 1 mile
Then… Vs. 10:00
5 Rounds of
10 x Thrusters (95/65lbs)
10 x Pull-ups
Then…
Run 400m

Notes: Scaling for the Run distance and movement volume/weights will be covered during the whiteboard brief. Get some, freaks.

Post scores to comments.

Warm-up Drills
I. Run 400m or Row 500
II. Coach’s Choice
III. Mobility

“CrossFit Total”
Complete three heavy attempts at a single rep maximum for the following lifts. Warm-up prior to each lift for that lift alone, declare attempts and proceed to the next lift to navigate in said fashion. After establishing the best one rep max for each lift combine the numbers for a CrossFit Total benchmark score.

12-15:00 per movement for warm-up and max out efforts:

Back Squat x (5-3-3…etc.) 1-1-1RM
Press x (5-3-3…etc.) 1-1-1RM
Deadlift x (5-3-3…etc.) 1-1-1

Post sum of the weight for the best three lifts to comments.

Extra Credit/Cooldown: Coach’s Choice

Warm-up Drills
I. Run 400m or Row 500
II. Coach’s Choice
III. Mobility

Impact/Focus: “Tailpipe” Team WOD
Complete the following for time
Each athlete must complete 750m (Team total = 1500m) of Rowing while their partner holds two kettlebells in the a Front Rack Hold (24/16kg). Rotate every 250m.

Rx+ Options: 32/24kg Kettlebells or a Sandbag Hug-it Hold.

Post scores to comments.

“A Classic Romp”
For time vs. a 15:00 time cap
30 x Handstand Push-ups
40 x Toes-to-Bar
50 x Sumo Deadlift High Pull (75/55lbs)
60 x GHD/Abmat sit-ups
70 x Burpees

Notes: Scaling would be 10-20-30-40-50 reps respectively; substitution movements are 1:1 for today’s training.

Post scores to comments.

Warm-up Drills
I. Run 400m or Row 500
II. Coach’s Choice
III. Mobility

Impact/Focus: Deadlift Deload 5×5
Work through the following sets of Deadlift using the percentage based sets outlined below.
**USE 1RM X .9 to establish an adjusted one rep max (ie.90%1RM) before determining weights for sets and reps.
or Reference a recent true 1RM for today’s set & rep percentages.

Warm-up Sets and Reps as needed building to working weight.

Then… Complete the following
5 Rounds, on the 3:00 of
Deadlift x 5 reps @ the same weight
(70% of an adjusted or true one rep max).

Post scores to comments.

“Real Spit, Real Grit”
4 Rounds x 4:00 each

Complete for time vs. 2:00
20 x Barbell Thrusters (45/35lbs)
20 x Bumper Ground-to-Overhead (45/35lbs)
Then…
Complete for time vs. 2:00
Run 200m

Notes:

Scale the weight as needed for each movement before scaling reps accordingly to 15 or 12 in order to maintain an unbroken(ish) effort across each round.
Athletes will rest extra time (if applicable) before starting the run on the following 2:00 clock.
At the 2:00 mark immediately move onto the next task.
We are looking for scaled running options to focus on :40 to 1:00 of distance completed at effort;
Running substitutions for today will be 50 or 25ft shuttle runs at 2-6 ‘reps’ per round.

Post scores to comments.

Warm-up Drills
I. Coach’s Choice

Impact/Focus: Bench Press & Pull-up/Ring Row Warm-up + Set-up

“Lynne”
5 Rounds for max reps (vs. 20:00 total time cap)
Bench Press (Bodyweight)
Pull-ups

Post totals per movement to comments.

Skill Development
5 Rounds for Quality vs. 12:00 time cap
Row 1:00 or 250m
(SPM Climb per round: 20-24-28-32…)
12-15 x GHD Sit-ups
12-15 x GHD Extensions

Warm-up Drills
I. Coach’s Choice

Impact/Focus: Handstand Skills & Drills Ladder EMOTM
20 Rounds of (4 rounds: 4 min on x 1 min rest)
1:00 x Handstand Skills & Drills

Handstand Tasks:
Partition work to :20 to :40 seconds of work with remaining time to rest/reset. Every 4 Rounds athletes may either advance to the next skill task or take a rest interval before diving back into self-actualizations.

I. Down Dog > Pike Position > Stinkbug Holds > Wall Kick-up Progressions
II. HS On Wall > shift weight hand to hang > Shoulder Taps
III. HS Facing Wall > ”
IV. Freestanding Kick-ups & Holds
V. HS Walks & Wallwalks
VI. *Rx+ Work Straddle Press to Handstand

Post scores to comments.

“Throughsday”
Complete for time vs. a 15:00 time cap
21-18-15-12-9-6-3 reps of

Push Press (95/65lbs)
V-ups
Box Jump Over’s (24/20″)

Notes: Points of performance as well as a substitute experimental option for Box Jump Overs will be covered during the whiteboard brief. Rx+ 115/85lbs.

Post scores to comments.

Warm-up Drills
I. Coach’s Choice

Impact/Focus: Full Cleans (O.T. :90)
Warm-up with 10 x Air Squats building to faster hips back and down before climbing to a working weight to begin the following intervals.

10 Rounds, on the :90 of
Full Clean (ie. ‘Squat’) x 2-2-2-2-1-1-1-1-1-1

*Climb weight as able

Post scores to comments.

“Helen”
3 Rounds for time of

Run 400m
21 x American KB Swings (24/16kg)
12 x Pull-ups

Notes: This is a Benchmark WOD. Yahtzee!

Post scores to comments.