WOD & Blog
Warm-up Drills
I. Run 400m
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Crab Walk
25ft Bear Crawl
25ft Inchworms
25ft Pike Walk
25ft Hip Opener
III. Mobility
“NBLYSO WOD #2”
Complete as many rounds/reps as possible in 8:00 of
10 x Deadlift (275/185)
25 x Wallball (20/14)
Post rounds/reps completed to comments.
“Silly Fast”
Complete 4 rounds for time of
Run 200
20 x GHD Sit-ups
Post times to comments.
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Warm-up Drills
I. Speed Rope 2:00
II. 2-3 rounds of
:15 x Handstand Hold
10 x Hollow Rocks
10 x Wallball (Arms only)
III. Mobility
Impact/Focus: Push Press 5RM
Warm up as needed (3 sets x 5 reps) before working to establish a 5-rep max Push Press.
Push Press 5-5-5-5-5
Post loads to comments.
“Kibble N’ Bits”
Complete as many rounds/reps as possible in 12:00 of
10 x Power Snatch (75/55)
20 x Floor Wipers (75/55)
30 x Double unders
Post rounds/reps completed to comments.
Skill Development
GOAT Work, Mobility, Etc…
Warm-up Drills
I. Row 500m
II. 2 rounds of
9 Fundamentals x 5 reps each
III. Mobility
Impact/Focus #1: Clean Complex
Warm up as needed before working up to max weight in the following clean complex.
Clean + Hang Clean + Push/Split Jerk
Notes: Athletes may choose to receive their cleans in either the squat or power position for today’s complex.
Post loads to comments.
Impact/Focus: Weighted Walking Lunges
Warm-up x 2 sets
Athletes will have 4 attempts to move the heaviest load for 10 steps of walking lunges.
10 steps x Walking Lunges (Front Rack)
Post loads to comments.
WOD
5-10:00 Metabolic Conditioning
“And those who were seen dancing were thought to be insane by those who could not hear the music.” –Friedrich Nietzsche
Warm-up Drills
I. Coach’s Choice
II. Mobility
Impact/Focus: American KB Swing Strength
Complete the following ladder of American KB Swings (heavy) unbroken, resting as long as necessary to accomplish each set as such. Get some, freaks.
American KB Swings (Unbroken) x
20-18-16-14-12-10-8-6-4-2
Post weight/times to comments.
“Chrysanthemum”
Complete the following
3:00 x Max Reps Burpee Box Jumps
Rest 1:00
8:00 AMRAP of
10 x HSPU
25 x Abmat Sit-ups
Rest 1:00
3:00 x Max Reps Burpee Box Jumps
Notes: Burpee Box Jumps are to 24/20” boxes.
Post scores to comments.
Skill Development
Bulletproof Shoulders
Warm-up Drills
I. Run 400m
II. 6:00 AMRAP of
5 x Pull-ups (Deadhang)
7 x Push-ups (CFGS)
10 x Air Squats (Wall Therapy)
III. Mobility
Impact/Focus: Back Squat
Warm up as needed (3 sets x 5 reps) before completing the following working sets of Back Squat based off your current 1RM.
4 x 80%
3 x 85%
1 x 90%
1 x 92%
1 x 95%
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 have two options for scaling. A challenging progression based movement for 7 (or multiple of) reps; or 7-7-7 reps alternating between Pull-ups/Ring Dips.
Post scores to comments.
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Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
7 x KB Deadlift
7 x SDLHP
10 x Abmat Sit-ups
III. Mobility
Impact/Focus: Sumo Deadlift
Warm up as needed (3 sets x 5 reps) before completing the workload below.
Sumo Deadlift 3-3-3-3-3
Post loads to comments.
“Shark Bait”
Complete the following against a 15:00 clock.
Run 800
Then…
18-15-12-9-6-3 reps of
Knees-2-Elbows
Ring/Static Dips
Post times to comments.
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Warm-up Drills
I. Run 400m
II. 2 Rounds of
10 x Muscle-up Transitions
10 x Walking Lunges
10 x Push-ups
III. Mobility
Impact/Focus: Front Squat
Warm-up with 2 sets of 5 reps each before working through the following. Work as heavy as good form permits.
Front Squat 5-5-5-5-5
Post scores to comments.
“And One Mix Tape”
For time
Row 1000m
50 x 1-Arm DB Snatch (50/35lbs)
30 x Medicine Ball Cleans (40/20lbs)
Post scores to comments.
Skill Development
I. Open Goat Work
II. Mobility
Attention Members: Today at the Noon class we will be doing the Hero WOD “Roy” with a member of Michael C. Roy’s family. Anyone that would like to participate is encouraged to attend!
http://www.crossfit.com/mt-archive2/007038.html
Warm-up Drills
I. Run 400m
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Crab Walk
25ft Bear Crawl
25ft Inchworms
25ft Pike Walk
25ft Hip Opener
III. Mobility
Impact/Focus #1: Clean Doubles
Warm-up as needed before completing the following workload. Work up to a heavy double of Cleans.
Clean 2-2-2-2-2
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: Posterior Chain
Athletes will complete the sets/reps based on their current level of progression.
Ia. Back Extensions 3×10
Ib. Glute Ham Raises 3×10
II. Back Extensions 3×15
III. Good Mornings 3×10
Warm-up Drills
I. Coach’s Choice
II. Mobility
Impact/Focus: American KB Swing Strength
Complete the following sets/reps of American KB Swings every minute on the minute for 10:00.
1st minute: 10 reps
2nd minute: 15 reps
3rd minute: 20 reps
4th minute: 25 reps
5th minute: Rest
6th minute: 10 reps
7th minute: 15 reps
8th minute: 20 reps
9th minute: 25 reps
Notes: Athletes may move to a heavier KB after the 25 rep set if so desired. Work sets should be complete unbroken when possible.
Post scores to comments.
“Starbucks Inflation”
Complete as many rounds/reps as possible in 15:00 OF
5 x Push/Split Jerk (135/95lbs)
15 x GHD/Abmat Sit-ups
45 x Double-unders
Skill Development
I. Handstand Push-ups 5 sets of 5 reps
II. Stinkbugs 5 sets of 10 reps
or
I. Complete 5-8 Handstand Walks/Accumulate 60ft of travel distance inverted
Warm-up Drills
I. Run 400m
II. 5:00 AMRAP of
5 x Chin-ups
7 x Hollow Rocks
10 x Wallballs (20/14)
III. Mobility
Impact/Focus: Back Squat
Warm up as needed (3 sets x 5 reps) before completing the following working sets of Back Squat based off your current 1RM.
4 x 80%
3 x 85%
1 x 90%
1 x 92%
Post loads to comments.
“Chumsicle”
Complete 3 rounds for time of
Run 400m
25 x Wallball (20/14)
15 x Burpees (6″ Target)
Post times to comments.
Skill Development
4×8 Pull-ups
Notes: We will begin to add sets of pull-ups to our weekly skill development. During this time athletes should be working towards their next level of progression (deadhang, kipping, butterfly, C2B, etc…).
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