WOD & Blog
ANNOUNCEMENTS:
– Our January Free Workout/Bring-a-Friend will be Saturday Jan 23rd at 11:00am. Tell your friends!
– Kickoff 2016 Party will be held Saturday Feb 6th. Please sign up at the gym so we can get a headcount!
Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
10 x Partner Sit-ups
10 x Partner Wallball
10 x Med Ball Toss
III. Mobility
Impact/Focus: Deadlift
Warm up as needed (3 sets x 5 reps) before completing the following workload for Deadlift.
Deadlift 2-2-2-2-2
Post loads to comments.
“Nasty Girls”
3 Rounds for time
50 x Air Squats
7 x Muscle-ups
10 x Hang Power Clean (135/95lbs)
Notes: Muscle-ups will have two options for scaling. A challenging progression based movement for 7 (or multiple of) reps; or alternating between Pull-ups/Ring Dips.
Post scores to comments.
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ANNOUNCEMENTS:
– Our January Free Workout/Bring-a-Friend will be Saturday Jan 23rd at 11:00am. Tell your friends!
Warm-up Drills
I. Coach’s Choice
II. Mobility
Impact/Focus: Double-Under Intervals
Complete the following
Maximum Repetitions x Double-unders for
6 Rounds (1:00 on x :30 rest)
Post scores (total reps) to comments.
“OBV”
Complete for time
Row 60kcal
40 x Burpees
20 x Snatch (65-75%1RM)
Post scores to comments.
Skill Development
Complete the following for a total of 6 minutes where odd minutes are Handstand Holds and even minutes are Pistols:
:20 x Handstand Holds (wall or freestanding)
10 x Pistols (5L/5R)
Notes: Scale the handstand hold to stinkbugs or straddle-v positions as necessary in order to facilitate an open shoulder position with arm lock-out during drill holds.
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ANNOUNCEMENTS:
– Our January Free Workout/Bring-a-Friend will be Saturday Jan 23rd at 11:00am. Tell your friends!
Warm-up Drills
I. Speed Rope 2:00
II. 6:00 Dynamic Mobility
25ft Duck Walk (PVC Overhead)
25ft Crab Walk
25ft Bear Crawl
25ft Inchworms
25ft Spider Lunges
10 x Leg Swings
10 x Scorpion Stretch
III. Mobility
Impact/Focus #1: Push/Split Jerk
Warm up as needed before completing the following workload for Push/Split Jerk.
Push/Split Jerk x 5-3-3-1-1-1
Post loads to comments.
Impact/Focus #2: Front Squat
Warm up as needed (3 sets x 5 reps) before completing the following workload.
Front Squat 2-2-2-2
Drop Sets 6-6 @ 60-70%
WOD
5-10:00 of Metabolic Conditioning
ANNOUNCEMENTS:
– Our January Free Workout/Bring-a-Friend will be Saturday Jan 23rd at 11:00am. Tell your friends!
Warm-up Drills
I. Coach’s Choice
II. Mobility
Impact/Focus: Power Clean EMOTM
Warm-up as needed before completing the following EMOTM. Every minute on the minute for 12:00 execute 2 x Power Cleans. Athletes should plan to increase weights every 1-2 sets and be prepared accordingly with appropriate equipment once the clock starts.
2 x Power Clean
Post loads to comments.
“Dacian AMRAP”
Complete as many rounds as possible in 10:00 of
6 x Box Jumps (30/24”)
12 x Handstand Push-ups
21 x GHD Sit-ups
Post scores to comments.
Skill Development
I. Mobility
-Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
-Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
-Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
II. Ring/Static Dip Strength Training (Part I)
Choose on of the following, with those still working to establish the bodyweight dip advised to work through option A. A good starting point for determining if option B is appropriate would be the ability of the athlete to execute 10 x Bodyweight Strict Ring Dips in an unbroken set.
A. 5 sets of 5 reps, strict, scaled as necessary to facilitate a full and functional range of motion.
B. 6 sets of 3 reps, weighted, ascending every set or two if possible. Ensure weight increases do not outpace the ability to maintain a controlled and smooth execution throughout the entire range of motion.
We would like to congratulate Sandhammah, Derk and Tank for an awesome job Saturday at the Frosty Flourisher Competition hosted at CrossFit Free!
ANNOUNCEMENTS:
– Our January Free Workout/Bring-a-Friend will be Saturday Jan 23rd at 11:00am. Tell your friends!
Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
5 x Ring Rows
7 x Hollow/Superman Rocks
10 x Wallball (20/14)
III. Mobility
Impact/Focus: Back Squat
Warm up as needed (3 sets x 5 reps) before completing the following workload for Back Squat.
Back Squat 5-5-5-5-5
Post loads to comments.
“Workout 15.2″
Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
10 x Overhead Squats (95/65)
10 x Chest-to-bar Pull-ups
From 3:00-6:00
2 rounds of:
12 x Overhead Squats (95/65)
12 x Chest-to-bar Pull-ups
From 6:00-9:00
2 rounds of:
14 x Overhead Squats (95/65)
14 x Chest-to-bar Pull-ups
Etc., following same pattern until you fail to complete both rounds
Notes: Each 3-minute section begins from the standing position with the barbell on the floor and the athlete standing tall. Using a ball, box or other object to check for proper depth is not allowed. Every rep counts in this workout. You will enter your score as the total number of reps.
Your workout is over whenever you do not complete 2 full rounds of the couplet within the time cap, and your score is the total number of reps you complete.
Post scores to comments.
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ANNOUNCEMENTS:
– Our January Free Workout/Bring-a-Friend will be Saturday Jan 23rd at 11:00am. Tell your friends!
Warm-up Drills
I. Row 500m
II. 2-3 rounds of
7 x KB Deadlift (24/16)
7 x SDLHP
7 x KB Swings
III. Mobility
Impact/Focus: Deadlift
Warm up as needed (3 sets x 5 reps) before completing the following workload for Deadlift.
Deadlift 3-3-3-3-3
Post loads to comments.
“Anthropophagy”
Complete 10-9-8-7-6-5-4-3-2-1 reps for time of
Wallball (20/14)
Burpees
Post times to comments.
Skill Development
Mobilize, Slay GOATS, or make-up a missed skill dev. from earlier in the week.
ANNOUNCEMENTS:
– Our January Free Workout/Bring-a-Friend will be Saturday Jan 23rd at 11:00am. Tell your friends!
Warm-up Drills
I. Coach’s Choice
II. 6:00 Dynamic Mobility
25ft Duck Walk (PVC Overhead)
25ft Crab Walk
25ft Bear Crawl
25ft Inchworms
25ft Spider Lunges
10 x Leg Swings
10 x Scorpion Stretch
III. Mobility
Impact/Focus: Turkish Get-ups
Athletes will have 5:00 for warm with light weight/instruction. Athletes will then attempt to reach a 2RM maximum weight.
Turkish Get-up 2-2-2-2-2
Note: A completed set will include 2 reps with both the left and right arms. Repetitions are completed when KB returns to the ground.
Post loads to comments.
“Retrogressive”
1:30 x Shoulder-2-Overhead (135/95)
1:30 x Slamball (40/20lbs)
1:30 x Double-unders
1:30 x GHD/Abmat Sit-ups
1:30 x Rest
1:00 x Shoulder-2-Overhead (135/95)
1:00 x Slamball (40/20lbs)
1:00 x Double-unders
1:00 x GHD/Abmat Sit-ups
1:00 x Rest
0:30 x Shoulder-2-Overhead (135/95)
0:30 x Slamball (40/20lbs)
0:30 x Double-unders
0:30 x GHD/Abmat Sit-ups
Notes: Scores are total reps across the entire workout for each of the four movements.
Post scores to comments.
Skill Development
3 sets of 5 pistols, each leg, scaled as necessary
Then…
Mobility addressing execution of the Pistol via selecting 2-3 Lower Body Mobility Drills (ankle, it band, etc.) from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Then…
Retest
3 sets of 5 pistols, each leg, scaled as necessary.
Then… (if anything remains left in thy energy tank):
8:00 AMRAP in teams of two athletes of
Handstand Walk, Bear Crawl, or Static Handstand Holds for a challenging yet repeatable effort capable workload. Alternate completing the distance/hold one athlete at a time. Compete among your peers for local notoriety.
ANNOUNCEMENTS:
– Our January Free Workout/Bring-a-Friend will be Saturday Jan 23rd at 11:00am. Tell your friends!
Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
5 x Pull-ups (Deadhang)
7 x Push-ups (CFGS)
10 x Goblet Squat (24/16)
III. Mobility
Impact/Focus #1: Front Squat
Warm-up as needed (3 sets x 5 reps) before completing the following workload for Front Squat.
Front Squat 3-3-3-3-3
Post loads to comments.
Impact/Focus #2: “Lynne”
5 rounds for Max Reps of
Bench Press (Bodyweight)
Pull-ups
Notes: Scaling options for those unable to use bodyweight for bench press will be available.
Post reps for both exercises in all rounds.
Skill Development
Gymnastics Skills Circuit
ANNOUNCEMENTS:
– Our January On-Ramp begins Tuesday January 5th at 6:00pm. Tell your friends!
Warm-up Drills
I. Speed Rope 2:00
II. 9 Fundamentals x 5 reps each
The Squat Series…
-Air Squat, Front Squat, Overhead Squat
The Press Series…
-Press, Push Press, Push Jerk
The Deadlift Series…
-Deadlift, Sumo Deadlift High-Pull, Clean (Full)
III. Mobility
Impact/Focus: Power Snatch 3-3-3-3-3RM (TnG)
Warm-up with three sets of five reps each before working through progressively heavier sets of 3 x Power Snatch, touch and go style (TnG).
Power Snatch 3-3-3-3-3RM (TnG)
Post sets/reps/loads to comments.
“Fhloston Paradise”
Four rounds for time of
Row 15kcal
15 x American KB Swings (32/24kg)
20 x Overhead Walking Lunges (45/25lbs)
Notes: Lunges are with a Bumper Plate portaged overhead with ten reps assigned to each leg per round.
Post scores to comments.
Skill Development
Miscellaneous efforts to mobilize and slay thy goats. Get some, freaks.
Happy New Year’s to all of our athletes. We hope everyone had a great holiday season and is ready to crush their goals for 2016!
ANNOUNCEMENTS:
– Our January On-Ramp begins Tuesday January 5th at 6:00pm. Tell your friends!
Warm-up Drills
I. Row 2:00
II. 6:00 Dynamic Mobility
25ft Duck Walk (PVC Overhead)
25ft Crab Walk
25ft Bear Crawl
25ft Inchworms
25ft Spider Lunges
10 x Leg Swings
10 x Scorpion Stretch
III. Mobility
Impact/Focus: Overhead Squat 1RM
Athletes will warm up with 3 sets x 5 reps each before working up to establish new 1RM Overhead Squat.
Overhead Squat 1-1-1-1-1
Post loads to comments.
“Resolution”
Complete the following against a 12:00 clock.
3-6-9-12-15-12-9-6-3 reps of
Thrusters (95/65)
Toes-2-Bar
Box Jumps (24/20)
Post times to comments.
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