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WOD & Blog

01.04.2013

By Samy Daghir / January 4, 2013 / 8 Comments

Warm-up Drills
I. Row 2:00
II. For Quality
20 x KB Turkish Get-ups (alt.arms)
20 x ‘Pause’ Burpees
20 x Pistols

Notes: Partition Sets/Reps as needed. Move from a light KB to a moderate KB and work on competency through the shoulder girdle/stability, tight midline through the movements, with the emphasis also on shoulder mobility and recovery from your Overhead Squat training.

“American Horror Story”
3 Rounds for time of
Row 20 kcal
5 x Push Press/Jerk (135/95)
15 x Wallball (20/14lbs)
Bear Crawl x 75ft

Notes: If you want the most from today’s training and crave a little extra sting then feel free to time each Round individually resting a minimum of how long the previous Round took to complete before proceeding into the next MAXIMAL effort. Bear Crawls are one full lap around any two Red Taped Iron Poles (yes, Dan, you can still call them stanchions).

Post times to comments.

Skill Development
For time
30-20-10 reps each of
Weighted Abmat Sit-ups (Anchored 20/14lbs)
Hammer Strikes (alt. sides)
‘Russian’ KB Swings (24/16kg)

Notes: Green Slammers or Hammers for this one.

Post times to comments.

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01.03.2013

By Samy Daghir / January 3, 2013 / 3 Comments

Warm-up Drills
I. 8:00 AMRAP of
Speed Rope x 1:00
6 x Deadhang Chin-ups
9 x Hindu Push-ups (2ct)
12 x Air Squats (Wall)
II. Mobility

Impact/Focus: Pull/Chin-ups & Rope Climb EMOTM
Every minute on the minute for 12 minutes complete one of the following:

3 x Deadhang Pull-ups/Chin-ups
3-5 x Weighted Pull-ups/Chin-ups (40%BW)
1 x L-sit Rope Climbs
2 x Freestyle Rope Climbs

Post scores to comments.

“Paranoia”
For Time
15 x Overhead Squat (135/95lbs)
3 x DB Burpee Pick-ups (50/35lbs)
30 x Double-unders
12 x Overhead Squat (135/95lbs)
6 x DB Burpee Pick-ups (50/35lbs)
30 x Double-unders
9 x Overhead Squat (135/95lbs)
9 x DB Burpee Pick-ups (50/35lbs)
30 x Double-unders
6 x Overhead Squat (135/95lbs)
12 x DB Burpee Pick-ups (50/35lbs)
30 x Double-unders
3 x Overhead Squat (135/95lbs)
15 x DB Burpee Pick-ups (50/35lbs)
30 x Double-unders

Post times to comments.

Skill Development
Complete the following
25 x Hollow Rocks
3 Rounds for Quality of
Ring Support x :15/:12/:09
Then…
3 Rounds for Quality of
Wall-walk to HS Hold x :15/:12/:09
25 x Hollow Rocks (2ct)

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01.02.2013

By Samy Daghir / January 2, 2013 / 5 Comments

Warm-up Drills
I. Row 3:00
II. 2 Rounds
5 x Deadlift (45/30lbs)
5 x Hang Power Clean (45/30lbs)
5 x Front Squat (45/30lbs)
5 x Push Press (45/30lbs)
III. Mobility

Impact/Focus: Deadlift 1-1-1-1-1RM
Against a 20:00 Running Clock warm-up as necessary before working up to a new Deadlift 1RM

Deadlift 1-1-1-1-1RM

Post loads/results to comments.

 

“Persistence Hunting”
Complete as many reps/meters as possible for each movement within the time allotted
5:00 x Ground-2-Overhead (lbs)
4:00 x Row (meters)
3:00 x GHD/Abmat Sit-ups
2:00 x Wallball (20/14lbs)
1:00 x Box Jumps (24/20”)

Notes: Ground-2-Overhead is any way possible (Clean and Jerk/Snatch Variations) where athletes may pick any of the following weights in an attempt to take the most lbs through the predetermined range of motion in the time allotted: 65/95/115/135/155lbs.

Post method, lbs, meters, reps to comments.

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01.01.2013

By Samy Daghir / January 2, 2013 / 1 Comment

Warm-up Drills
I. Row 3 Minutes
II. 3 Rounds of
7 x Medicine Ball Cleans (40/20lbs)
7 x Push-ups (CFGS)
III. Mobility

Impact/Focus: Bench Press 1RM
Against a 15:00 Running Clock warm-up as necessary before working up to a new Bench Press 1RM

Bench Press 1-1-1-1-1RM

Post sets/reps/loads to comments.

“Mountain Top II”
Against a 15:00 Running Clock
Row 50kcal
In the time remaining complete as many rounds/reps as possible of
5 x Handstand Push-ups
7 x American KB Swings
9 x Box Jumps

Post scores to comments.

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12.31.2012

By Samy Daghir / December 31, 2012 / 3 Comments

Warm-up Drills
I. Row 3:00
II. 2 Rounds
5 x Deadlift (45/30lbs)
5 x Hang Power Clean (45/30lbs)
5 x Front Squat (45/30lbs)
5 x Push Press (45/30lbs)
III. Mobility

“Victoria”
5 Rounds for time of
10 x Thrusters (32/24kg)
14 x Box Jumps (24/20”)
12 x SDHP (32/24kg)
12 x Burpees
27 x American KB Swing (32/24kg)

Post scores to comments.

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12.28.2012

By Samy Daghir / December 28, 2012 / 6 Comments

Warm-up Drills
I. Speed Rope x 2:00
II. 2 Rounds of
10 x Medicine Ball Cleans (20/14lbs)
10 x Push-ups (CFGS)
III. Mobility

Impact/Focus: Hang Power Clean 3RM
Against a 15:00 running clock work up to a 3 repetition maximum Hang Power Clean.

Hang Power Clean 5-5-3-3-3RM

Post sets/reps/loads to comments.

“Harry Henderson”
5 rounds for time
7 x Hang Clean
5 x Front Squat
3 x Push Press

Notes: Use 70% of an established 3 rep maximum/rep record for a working weight across the movements above. Adjust loads and scale movements as necessary.

Post scores to comments.

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12.27.2012

By Samy Daghir / December 27, 2012 / 4 Comments

Warm-up Drills
I. Row 2:00 (Power Curve Emphasis)
II. 3 Rounds of
5 x Chin-ups
10 x Push-ups (CFGS)
15 x Air Squats (wall)
III. Mobility

Impact/Focus: Death by Kcal
Every minute on the minute (starting with 5kcal for the first effort) complete the Rowing workload prescribed.
Leftover time from the minute window is earned rest time.
Work up through each minute until the number of kcal is no longer able to be completed within the time provided.

1st Minute x 5kcal
2nd Minute x 10kcal
3rd Minute x 15kcal
Continue for as many minutes as possible.

Post scores to comments.

“The Ex-Drive”
Complete as many Rounds/Reps as possible in 12:00 of
3 x Back Squat (125-150%BW)
6 x Clapping/Plyo Push-ups
9 x American KB Swings (32/24kg)

Post scores comments.

Skill Development
5 Rounds of the following holds/movements
:10-:08-:06-:04-:02 x L-sits
20-16-12-8-4 x Abmat Sit-ups (butterfly)
10-8-6-4-2 x Snatch Grip Deadlift (65/45lbs)
10-8-6-4-2 x Windshield/Floorwipers (135/95lbs)

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12.22.2012

By Samy Daghir / December 24, 2012 / 4 Comments

Warm-up Drills
I. Row 3 Minutes
II. 2 Rounds for Quality of:
5 x Deadlift (45lbs)
5 x Sumo Deadlift High-Pull (45lbs)
5 x Front Squat (45lbs)
5 x Push Press (45lbs)
III. Mobility

“The Nightmare Before Christmas”
Twelve Epic Rounds for time where Round 1 is movement number 1, Round 2 would be movement number 1 + movement number 2… Continue in this fashion until all 12 Rounds have been merrily completed:

1 x Clean and Jerk (135/95lbs)
2 x Muscle-ups
3 x Medicine Ball Cleans (20/14lbs)
4 x Wallball (20/14lbs)
5 x Push Press (135/95lbs)
6 x Pull-ups
7 x Box Jumps (24/20”)
8 x Pistols (alt.legs)
9 x Sumo Deadlift High Pulls (32/24kg)
10 x Burpees
11 x KB Swings (32/24kg)
12 x Handstand Push-ups

Post times to comments.

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12.21.2012

By Samy Daghir / December 21, 2012 / 4 Comments

Warm-up Drills
I. Row 2:00
II. 2 Rounds
5 x KB Sumo Deadlift (24/16kg)
5 x KB Sumo Deadlift High-Pull (24/16kg)
10 x KB Goblet Squat (24/16kg)
5R+5L x 1-Arm KB Push Press (24/16kg)
III. Mobility

Impact/Focus: HSPU & Pistol EMOTM
Every minute on the minute for 10:00 execute the following workload
1 x Deficit Handstand Push-up
1 x Pistol (R+L=1 Rep)

Post scores to comments.

“Bounding”
In teams of 2 athletes complete as many Rounds/Reps as possible in 12:00 of
Row 200m
10 x Bench Press (BWx.75/.5)
10 x Wallball

Notes: Only one athlete works at a time.

Post scores to comments.

“Ratios”
In teams of 2 athletes complete the following for time with one athlete working while their partner rests. Each athlete is responsible for half the workload below.

10 x Rope Climbs
20 x Clean & Jerk (135lbs)
15 x Burpee Jumping Pull-ups
60 x American KB Swings (32/24kg)
60 x GHD Sit-ups
15 x Overhead Squats (135/95lbs)
20 x Slammies (40/20lbs)
10 x Muscle-ups

Notes: Inside the parenthesis is a challenging rep/workload split that each teammate must accomplish before switching out

Post scores to comments.

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12.20.2012

By Samy Daghir / December 20, 2012 / 6 Comments

Warm-up Drills
I. Run 400m
II. 2 Rounds of
20ft Duck walk
20ft Bear crawl
20ft Crab walk
20ft Forward rolls
20ft Lateral lunges
20ft Inch worms
III. Mobility

Impact/Focus: Box Jumps
5 sets of 3-5 reps each working up to no more than 75% of your personal height record from last week.

Notes: Step down to a complete position reset for each repetition, the idea is not to rapid fire as CrossFitters traditionally do if testing work capacity as opposed to working with various heights/depths and jump confidence.

Post results to comments.

“Goodbye Horses”
For time
Run 400m
10 Rounds of
5-4-3-2-1-5-4-3-2-1 x Front Squat (1-1.25xBW)
10-9-8-7-6-5-4-3-2-1 x Box Jumps (28/24”)
Run 400m
10 Rounds of
5-4-3-2-1-5-4-3-2-1 x Deadlift (1.5-2xBW)
10-9-8-7-6-5-4-3-2-1 x Toes-2-Bar/K2E
Run 400m

Post results to comments.

Skill Development
Mobilize while recovering (emphasis on lower body mobility/MFR focusing on calf, soleus, achilles, ITB, Hip Flexors, and of course those screaming Hammies, Glutes, and Quads).

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