WOD & Blog
*Our CrossFit Games Open Schedule: Thursdays at 8pm the WOD will be announced online via CrossFit HQ. Saturday during Open Gym athletes will be able to give the WOD a practice run and/or work on relative skill sets. Mondays we will run the WOD as a gym and validate those competing during their traditional training/class times.
Register at games.crossfit.com
It’s time to get some, freaks.
Announcements: Free Intro/Bring a Friend Workout will be this Saturday (2/28) at 10:00am. Open gym will run 9-10:00am.
March On-ramp begins Tuesday March 3rd at 6:00pm!
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 Spider Lunges
25ft Inchworms
10 x Scorpion Stretch
III. Mobility
Impact/Focus #1: Snatch EMOTM
Warm up as needed before completing the following workload every minute on the minute for 10:00.
1 x Snatch
Notes: Technique is focus here. Weights should only increase as form allows.
Post loads to comments.
Impact/Focus #2: Back Squat/Double Under EMOTM
Complete the workload below every minute on the minute for 14:00 alternating between the following movements.
Odd: 2 x Back Squats (185/135)
Even: 20 x Double unders
Notes: Athletes will be given 5:00 to warm up their back squats. Back Squat repetitions will increase by 2 reps every set (2,4,6,etc.) and double under sets will increase by 10 x double unders every set (10,20,30,etc.).
WOD
5-10:00 Metabolic Conditioning
*Our CrossFit Games Open Schedule: Thursdays at 8pm the WOD will be announced online via CrossFit HQ. Saturday during Open Gym athletes will be able to give the WOD a practice run and/or work on relative skill sets. Mondays we will run the WOD as a gym and validate those competing during their traditional training/class times.
It’s time to get some, freaks.
Warm-up Drills:
I. Indoor O-Course (Coach’s choice)
II. Mobility
Impact/Focus: Max Wattage Row
Set-up a Concept 2 Rower and work through the following
Warm-up:
Row 2 Rounds of 250m x :30 rest
2 practice attempts of:
In ten pulls or less execute a maximum wattage output
3 maximum effort attempts of:
In ten pulls or less execute a maximum wattage output
Post scores to comments.
“Barbell Speciation”
5 Rounds for time of
5 x Thruster (95/65lbs)
7 x Power Clean (95/65lbs)
10 x SDHP (95/65lbs)
Notes: SDHP is Sumo Deadlift High-Pull.
Post times to comments.
Skill Development
Complete 8 Rounds of (:20 work x :10 rest) in an L-sit hold or scaled substitute.
Congratulations to all the athletes that competed this past weekend at the Summit Snowdown competition. You all did great!
Announcements: The CrossFit Games Open begins this Thursday. We encourage all athletes to register. It’s a lot of fun, and you’ll be doing the workouts anyways! Register by clicking the “Register to Compete” link on the widget on the homepage, or visit games.crossfit.com
Warm-up Drills
I. Row 2:00
II. 6:00 AMRAP of
5 x Pull-ups (Deadhang)
10 x Push-ups (CFGS)
15 x Air Squats (Wall Therapy)
III. Mobility
Impact/Focus: Front Squat 5-5-5+
Work through the following sets of Front Squat using the percentage based sets outlined below.
To determine loads multiply 1RM by .9 with percentages being derived from the resulting number.
The final set is a ”+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial single rep.
5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
5 x 65%
5 x 75%
5+ x 85%
Notes: Use last weeks Front Squat 1RM to determine loads for today, athletes that need Back Squat starting data will be able to use the tool linked below after establishing one, three, or five rep maximum Back Squat efforts.
1-Rep Maximum/Percentage Calculator
Post sets/reps/loads to comments.
“Nate”
Complete as many rounds/reps as possible in 20:00 of
2 x Muscle-ups
4 x Handstand Push-ups
8 x KB Swings (32/24)
Notes: Scaling of muscle-ups will be 3:1 ratio of pull-ups and dips.
Post rounds/reps completed to comments.
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Congratulations to our February on-ramp graduates. Nick, Steve, Krystal, Matt (not pictured), and Jessica (not pictured) will now be slaying alongside you. Welcome!
Announcements: We will be closed this Saturday (2/21). We have several athletes competing in the Summit Snowdown at EverProven CrossFit in Dover, NH.
Warm-up Drills
I. Run 2:00
II. 6:00 Partner Warm-up
III. Mobility
Impact/Focus: Turkish Get-up + OHS
Complete 5-4-3-2-1 reps for quality of
Turkish Get-Up Overhead Squat (24/16kg-L)
Turkish Get-Up Overhead Squat (24/16kg-R)
“Heave Ho”
Complete for time
21 x Deadlift (225/155)
42 x Wallball (20/14)
15 x Deadlift
30 x Wallball
9 x Deadlift
18 x Wall Ball
Post times to comments.
Skill Development
– GOAT Work
– Sign up for the OPEN
Burpee Challenge
14 x Burpees
Announcements: We will be closed this Saturday (2/21). We have several athletes competing in the Summit Snowdown at EverProven CrossFit in Dover, NH. Come support your fellow athletes!
Warm-up Drills
I. Speed Rope 2:00
II. 2-3 rounds of
7 x Hindu Push-ups
7 x Hollow Rocks
25ft x Walking Lunges
III. Mobility
“Mini 12.3”
Complete as many rounds/reps as possible in 13:00 of
15 x Box Jumps (24/20)
12 x Push Press (115/75)
9 x Toes-2-Bar
Post total reps completed to comments.
Impact/Focus: Row Intervals
400m Row x 4 (:30) Rest
Rest 2:00
Row 750m
Skill Development
3×15 Back Extensions
Dave in the hole of his big 525# Back Squat.
Announcements: Paleo Challenge: The last day to hand in your food logs will be Wednesday (2/18).
We will be closed this Saturday (2/21). We have several athletes competing in the Summit Snowdown at EverProven CrossFit in Dover, NH.
Warm-up Drills
I. 8:00 Dynamic Warm-up
Jog -> Run
High Knees
Shuffle
Grape Vines
Pike Walk
Tumbling
Etc…
II. Mobility
Impact/Focus #1: Snatch Complex
After movement review, warm up as needed before working up in weight in the following complex.
Snatch + Hang Snatch + Overhead Squat
Post loads to comments.
Impact/Focus #2: “Bring Sally Up”
Details will be provided in class. Athletes may choose their own weights for the back squat. If the barbell is dropped to the floor athletes must complete the workout with an empty barbell.
Post loads to comments.
WOD
5-10:00 Metabolic Conditioning
Announcements: Paleo Challenge: The last day to hand in your food logs will be Wednesday (2/18).
We will be closed this Saturday (2/21). We have several athletes competing in the Summit Snowdown at EverProven CrossFit in Dover, NH.
Warm-up Drills
I. Speed Rope 2:00
II. 2-3 rounds of
4 x Turkish Get-ups (2L/2R)
6 x ‘American’ KB Swings
8 x Wallball (20/14)
III. Mobility
Impact/Focus: Handstand Progressions
Against 15:00 clock, athletes will be learning and working through various handstand progressions based on their current ability.
Handstand Hold (Wall)
Handstand (Freestanding)
Handstand Walks
“Deuces Wild”
Complete the following in teams of 2 athletes
Complete as many rounds/reps as possible in 8:00 of
5 x Ground-2-Overhead (135/95)
10 x Push-ups (CFGS)
20 x Double unders
Rest 2:00
Then…Complete as many rounds/reps as possible in 6:00 of
5 x Ground-2-Overhead (135/95)
10 x Slamball (40/20)
Notes: Part 1 of today’s workout is inspired by this weekend’s competition. 1 person works at a time and must complete an entire round before tagging in their partner.
Post total rounds completed by team for each AMRAP to comments.
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Announcements: Paleo Challenge: The last day to hand in your food logs will be Wednesday (2/18).
We will be closed this Saturday (2/21). We have several athletes competing in the Summit Snowdown at EverProven CrossFit in Dover, NH.
Warm-up Drills
I. Row 750m
II. 6:00 AMRAP of
5 x Pull-ups (Deadhang)
10 x Push-ups (CFGS)
15 x Air Squats (Wall Therapy)
III. Mobility
Impact/Focus: Front Squat 1RM
Warm up with 3 sets x 5 reps each before working towards establishing a new 1-rep max for Front Squat. Remember these numbers as they will be used in our next squat cycle.
Front Squat 1-1-1-1-1RM
Post loads to comments.
“Tabata This!” Paleo re-test #3
Tabata x Row
Rest 1 minute
Tabata x Squat
Rest 1 minute
Tabata x Pull-up
Rest 1 minute
Tabata x Push-up
Rest 1 minute
Tabata x Abmat Sit-up
Notes: The Tabata interval sequence is 8 Rounds of :20 seconds of maximal effort work followed by :10 seconds of rest. Score best/worst reps for each movement.
Post scores to comments.
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Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
5 x Ring Rows
7 x Push-ups (CFGS)
7 x Medicine Ball Cleans (40/20)
III. Mobility
Impact/Focus I: Kipping Review
We will be doing a review of kipping techniques for pull-ups (“Jackie”) and on the rings (“Elizabeth”) to help athletes move more efficiently through the workouts today.
Paleo Retest #2: “Jackie” or “Elizabeth”
Athletes will select one of the following CrossFit Benchmark WODs; the resulting scores will count towards the Paleo Challenge. Those who scaled parts of “Jackie” or “Elizabeth” during the initial testing a few weeks back should execute their re-test today using the same weight and/or level of movement scaling as you did the last time (i.e., bands, matadors).
“Jackie”
Complete for time
Row 1000m
50 x Thrusters (45/35lbs)
30 x Pull-ups
“Elizabeth”
21-15-9 for time of
Clean (135/95lbs)
Ring Dips
Notes: The Clean is recieved in the front squat position.
Post selection and scores to comments.
Impact/Focus II: Barbell Row
Warm-up as needed before completing the following sets/reps.
Barbell Row 5-5-5-5-5
Back Extensions 3 x 15
Notes: Increase weight for each set of Barbell Rows; providing technique does not become compromised. Barbell Goodmornings may be necessary for some of our athletes as a substitution for Back Extensions.
Post sets/reps/loads to comments.
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Warm-up Drills
I. Row 2:00
II. 6:00 Dynamic Warm-up
25ft Crab Walk
25ft Bear Crawl
25ft Spider Lunges
25ft Inchworms
25ft Leg Kicks
10 x Scorpion Stretch
III. Mobility
Impact/Focus: Death by 50ft Sprint
Every minute on the minute add an additional 50ft Sprint to your workload. Continue in this fashion until unable to complete the requisite distance within the time allotted. This workout will have a 12:00 cap.
1 x 50ft Sprint (0:00-1:00)
2 x 50ft Sprints (1:00-2:00)
3 x 50ft Sprints (2:00-3:00)
etc…
Post scores to comments.
“Ideothetic Navigation”
Complete as many rounds/reps as possible in 12:00 of
7 x DB Burpee Ground-2-Overhead (50/35)
15 x GHD/Abmat Sit-ups
10 x ‘American’ KB Swings (24/16)
Notes: The DB Burpee Ground-2-Overhead is as follows. Push-up on DB, jump feet and pick-up DB, clean DB to shoulders, press DB from shoulder to overhead as needed.
Post rounds/reps completed to comments.
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