WOD & Blog
Congratulations to Meghan on completing her third 5k in as many months! Keep up the great work Meg.
ANNOUNCEMENTS:
-There will be no Open Gym this Saturday (12/12) as we have several athletes competing at the Winter Warzone Competition at CrossFit Earned in Merrimack, NH. We encourage everyone to come down and support your fellow athletes!
Warm-up Drills
I. 8:00 Dynamic Warm-up
Jog -> Run
High Knees
Butt Kicks
Shuffle
Grapevine
Pike Walk
Tumbling
Etc…
Impact/Focus #1: Hang Snatch 3RM
Warm up as needed before working to establish a 3-rep max for the Hang Snatch. Today’s hang position will be from above the knee.
Hang Snatch 3-3-3-3-3
Post loads to comments.
Impact/Focus #2: Dynamic Back Squat
Warm up as needed before completing the following workload for Back Squat.
Back Squat (:02 Pause) 2-2-2-2
Back Squat 2-2-2-2 (Increasing weight)
Jump Squat 10-10
Notes: Athletes are working the static hold at depth in the Back Squat for :02 during the first four sets; weights should be challenging and increase across the sets if possible. The following four sets are not pause squats, and should emphasize an explosive drive out of the hole; weights should continue increasing across these sets as well. After completing the weight bearing sets and reps athletes are to complete two quick sets of ten jump squats, beginning at full depth and driving through the top of the squat into a maximum vertical leap. Get ballistic….
Post heaviest loads completed to comments.
WOD
5-10:00 Metabolic Conditioning
Happy Birthday, Frockles…
Birthday Burpee Jumping Pull-ups with the mask!??
Warm-up Drills
I. Dodge Ball
II. Mobility
“Grace”
For time
30 x Clean & Jerk (135/95lbs)
Notes: The Time… it has apparently come.
Get some, freaks.
Post scores to comments.
“Work Capacity”
5 Rounds, each against a 2:00 Running Clock of
10 x Ring Push-ups
30 x Double-unders
Notes: Ascension Ladder option available upon request. This WOD is run as a 10:00 EOTMOTM (every other minute on the minute); where the athlete completes the workload as quickly as possible against a 2:00 clock and rests the remainder before repeating the effort four more times.
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
Post results to comments.
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Warm-up Drills
I. Coaches Choice
II. 2-3 rounds of
25ft Waiters Walk
10 x KB Swings
10 x Overhead Squats (Wall Therapy)
III. Mobility
Impact/Focus: Overhead Squat
Warm up with 3 sets x 5 reps before completing the following workload of Overhead Squat.
Overhead Squat 2-2-2-2-2
Post loads to comments.
“Stairway to Heaven”
Complete 3 rounds for time of
20 x KB/DB Snatch (10L/10R)
20 x Weighted Box Step-ups
40 x V-ups
Post times to comments.
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Warm-up Drills
I. Coach’s Choice
II. 2 Rounds of
5 x Snatch Grip Deadlift (45lbs/PVC)
5 x Power Snatch
5 x Klokov Press
5 x Overhead Squat
III. Mobility
Impact/Focus: Snatch
Following movement review, warm up as necessary to complete the following workload.
Snatch 1-1-1-1-1
Notes: Athletes should be working on proper technique with priority over weight.
Post loads to comments.
“Egregious”
Complete as many rounds/reps as possible in 6:00 of
3-6-9-12…etc. of
Ring Rows (**Pull-ups)
Slamball (40/20)
Rest 2:00
Complete as many rounds/reps as possible in 6:00 of
3-6-9-12…etc. of
Toes-2-Bar
Burpees
**Notes: Athletes looking for an additional challenge to develop their bodyweight skills are encouraged to substitute pull-ups for ring rows.
Post total reps for each AMRAP to comments.
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Warm-up Drills
I. Coach’s Choice
II. 2 Rounds of
5 x Deadlift
5 x Barbell Row
5 x Press
5 x Push/Split Jerk
III. Mobility
Impact/Focus: Push/Split Jerk
Warm-up with three sets of 5 reps before completing the workload below.
Push/Split Jerk 3-3-3-3-3
Notes: All reps today should have a :02 hold in the dip position for competency and efficiency development with this movement.
Post scores to comments.
“Truffle Shuffle”
3 Rounds for time of
Row 20kcal
30 x American KB Swings (32/24kg)
60 x Double-unders
Post scores to comments.
Skill Development
Squat Mobility/range of motion therapy efforts.
Warm-up Drills
I. Row 500m
II. 6:00 Dynamic Mobility
25ft Duck Walk (PVC OH)
25ft Crab Walk
25ft Bear Crawl
25ft Inchworms
25ft Spider Lunges
10 x Leg Swings
10 x Scorpion Stretch
III. Mobility
Impact/Focus #1: Cleans
Warm up with 3 sets x 3 reps before completing the following workload.
Clean 2-2-2-2
Notes: Athletes should plan to increase weights with each set as long as proper technique allows.
Post loads to comments.
Impact/Focus #2: Back Squat
Warm up as needed before completing the following sets of Back Squat. Athletes should use their most recent Back Squat 1RM from 11.16.2015.
Back Squat 4-4-4-4 (80% 1RM)
Post load to comments.
WOD
5-10:00 Metabolic Conditioning
ANNOUNCEMENTS
-Our December On-ramp begins TONIGHT! Tuesday December 1st @ 6:00pm. Tell you friends!
Warm-up Drills
I. Coach’s Choice
II. 2-3 Rounds of
:10 x Ring Support
10 x Hollow Rocks
10 x Air Squat (Wall Therapy)
III. Mobility
Impact/Focus: Strict Pull-up Ascension Ladder
Every :30 for 8 minutes complete the prescribed rep load of Strict Pull-ups where the first :30 is 1 rep, the second :30 is 2 reps, the third :30 seconds is 3 reps, etc.
Athletes are to climb as high up the rep ladder as possible within the :30 time limit. If/When failure to complete the workload occurs the athlete begins the following :30 effort at 1 rep again and proceeds from there until the ten minute time limit.
Post scores to comments.
“Not On A Whim”
Row 500m
15 x Handstand Push-ups
25 x GHD Sit-ups
35 x Ring Dips
45 x GHD Sit-ups
55 x Push-ups
65 x GHD Sit-ups
Post scores to comments.
Skill Development
Mobilize: try new stretches/techniques, foam roll, lacrosse ball, barbells, etc.
ANNOUNCEMENTS
-Our December On-ramp begins Tuesday December 1st @ 6:00pm. Tell you friends!
Warm-up Drills
I. Speed Rope 2:00
II. 2-3 Rounds of
5 x Hindu Push-ups
7 x ‘American’ KB Swings
10 x Overhead Squat (PVC)
III. Mobility
Impact/Focus: Overhead Squat
Warm up with 3 sets x 5 reps before completing the following workload. Increase weights with each set as form allows.
Overhead Squat 5-5-5-5
Post loads to comments.
“Open WOD 13.2”
Complete as many rounds/reps as possible in 10:00 of
5 x Shoulder-2-Overhead (115/75)
10 x Deadlift (115/75)
15 x Box Jumps (24/20)
Post rounds/reps completed to comments.
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ANNOUNCEMENTS
-Friday: Hero WOD. Heats starting at 10am & 11am only.
-Saturday: Regular Open Gym from 9-11am
-Our December On-ramp begins Tuesday December 1st @ 6:00pm. Tell your friends!
Warm-up Drills
*Individual Warm-up and Mobility
“Holbrook”
Ten rounds, individually timed of
5 x Thrusters (115/85lbs)
10 x Pull-ups
Sprint x 100m
Rest 1:00
Notes: US Army Captain Jason Holbrook, 28, of Burnet, TX, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, NC, was killed on July 29th, 2010 in Tsagay, Afghanistan when insurgents attacked his vehicle with an improvised explosive device.
He is survived by his wife Heather Holbrook and his parents Joan and James Holbrook.
Post scores to comments.
Skill Development
Mobilize, Fuel, Rest, Fuel, Heal…
ANNOUNCEMENTS:
Thanksgiving Week Hours
Wednesday:
Normal AM Classes
Noon
5:30pm (ONLY PM CLASS)
Thursday: Closed
Friday: Hero WOD. Heats starting at 10am & 11am only.
Saturday: Regular Open Gym from 9-11am
-Our December On-ramp begins Tuesday December 1st @ 6:00pm. Tell your friends!
Warm-up Drills
I. Row 500m
II. 6:00 Dynamic Mobility
25ft Duck Walk (PVC OH)
25ft Crab Walk
25ft Bear Crawl
25ft Inchworms
25ft Spider Lunges
10 x Leg Swings
10 x Scorpion Stretch
III. Mobility
Impact/Focus #1: Power Snatch EMOTM
Warm up as needed before completing the following workload every minute on the minute for 12:00.
6:00 of
2 x Power Snatch
6:00 of
1 x Power Snatch
Post loads to comments.
Impact/Focus #2: Back Squat 5RM
Warm up using 3 sets x 5 reps before working to establish a 5-rep maximum effort for Back Squat.
Back Squat 5-5-5-5-5
Post loads to comments.
WOD
5-10:00 Metabolic Conditioning