WOD & Blog
Warm-up Drills
I. 8:00 AMRAP of
Row 150m
8 x Air Squats (Wall Therapy)
8 x Hollow Rocks
5 x Push Press (45lbs)
5 x Push/Split Jerk (45lbs)
II. Mobility
Impact/Focus: Deficit Deadlift
Warm up as needed before completing the following workload.
Deadlift 5-5-5-5-5
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“Windmill”
For Time:
10 x Push/Split Jerk (155/95)
10 x GHD Sit-ups
8 x Push/Split Jerk (155/95)
20 x GHD Sit-ups
6 x Push/Split Jerk (155/95)
30 x GHD Sit-ups
4 x Push/Split Jerk (155/95)
40 x GHD Sit-ups
2 x Push/Split Jerk (155/95)
50 x GHD Sit-ups
Post scores to comments.
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Warm-up Drills
I. Row 750m
II. 6:00 AMRAP of
6 x Deadlift (45lbs)
6 x Power Clean
6 x Front Squat
III. Mobility
Impact/Focus: Clean Complex
Warm up as needed before working up to a max effort for the following clean complex.
Power Clean + 2 x Front Squat + Hang Clean
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“Unique Technicians”
Complete as many rounds/reps as possible in 12:00 of
10 x Toes-2-Bar
20 x Pistols (10L/10R)
40 x Double unders
Post rounds/reps completed to comments.
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Warm-up Drills
I. Run 400m
II. 2 Rounds of:
4 x Turkish Get-ups (alt.L/R)
8 x Push-ups (CFGS)
10 x Abmat Sit-ups
III. Mobility
Impact/Focus: Press 3-3-3+
Work through the following percentage based sets outlined below, using 1RM x .9 to establish a submaximal starting weight.
Percentages for sets and reps are derived from this number.
The final set is a “+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial rep load prescribed.
5 x 40% (warm-up)
5 x 50% (warm-up)
5 x 60% (warm-up)
3 x 70%
3 x 80%
3+ x 90%
Post sets/reps/loads to comments.
“Plyonomics…?”
Complete for time
10-9-8-7-6-5-4-3-2-1 reps of
Plyo Push-ups
Tuck-ups
Split Jumps
Post time to comments.
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Warm-up Drills
I. Run 400m
II. 6:00 Dynamic Warm-up
III. Mobility
Impact/Focus: Pause Snatch
Athletes will be led by coaches through instruction of this movement. Weights will only increase if form allows.
Pause Snatch 1-1-1-1-1
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“Homeward Bound”
Against a 15:00 Running Clock
Run 800m
In the time remaining complete as many rounds/reps as possible of
5 x Handstand Push-ups
7 x American KB Swings (32/24)
9 x Box Jump-overs (24/20)
Post rounds/reps completed to comments.
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Warm-up Drills
I. Row 3:00
II. 2 rounds of
25ft Duck Walk
25ft Crab Walk
25ft Bear Crawl
25ft Leg Kicks
25ft Lateral Lunges
25ft Inchworms/Hollow Support
III. Mobility
Impact/Focus: Front Squat 3RM
Athletes will warm up with 3 sets x 5 reps each before working to establish a new 3-rep maximum for Front Squat.
Front Squat 3-3-3-3-3
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“Viking Franlette”
For time
Row 250m
15 x Thrusters (115/85lbs)
15 x Chest-to-bar Pull-ups (20/10lbs)
Row 250m
12 x Thrusters (115/85lbs)
12 x Chest-to-bar Pull-ups (20/10lbs)
Row 250m
9 x Thrusters (115/85lbs)
9 x Chest-to-bar Pull-ups (20/10lbs)
Row 250m
6 x Thrusters (115/85lbs)
6 x Chest-to-bar Pull-ups (20/10lbs)
Post scores to comments.
Pictured: Ninja Yoga
Congratulations to those of our athletes that ran in the Cigna 5K yesterday. You guys did great. Krysta even completed the race two hours after yesterday’s brutal WOD.
Warm-up Drills
I. Speed Rope 2:00
II. 2 rounds of
7 x KB Deadlifts (24/16)
7 x KB SDLHP
7 x KB Swings
7 x Push-ups (CFGS)
III. Mobility
Impact/Focus: Sumo Deadlift
Athletes will warm up after movement instruction. Complete to workload below, increase weights as technique allows.
Sumo Deadlift 3-3-3-3-3
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“Knees High”
Complete 3 rounds for time
10 x Tire Bounds
15 x Jump Squats (95/65)
20 x Lateral Burpees
50 x Double Unders
Post times to comments.
Skill Development
3 x 15 Back Extensions
Today is the Manchester Cigna 5K that will begin at 6:20pm. To our knowledge Elm St. and Canal St. will be closed at 5pm. Commercial St. and the Granite St. exit should be open. However please plan ahead if planning to attend the PM classes as their will be traffic and possible parking issues.
We have several members that are racing in the 5K and we want to wish them Good Luck! If you’re free, head over to the race and support your fellow athletes.
Warm-up Drills
I. Speed Rope 3:00
II. 6:00 AMRAP of
:20 Handstand Hold
10 x Walking Lunges
10 x Hollow Rocks
III. Mobility
Impact/Focus: Handstand Skills
Athletes will be taught multiple progressions for various handstand skills to develop handstand holds, freestanding handstands, and handstand walks.
Post gymast ninja status to comments.
“Grizzly Adams”
Complete for time
400m Sandbag Portage
Then… 4 rounds of
75ft x Bear Crawl
5 x Power Cleans (135/95)
50ft x Walking Lunges (135/95, Back Rack)
Then…
400m Sangbag Portage
Notes: The 75ft Bear Crawl will consist of traveling around 3 of the poles in the gym marked with red tape outside of the platform area. If needed athletes may adjust their weights for walking lunges, then reapply weights for Power Cleans. Get some freaks!
Post times to comments.
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Sean taking a bow? G’day sir!
Warm-up Drills
I. Run 800m
II. 3 rounds of
10 x Wallballs (20/14)
10 x Hindu Push-ups
10 x Step-ups
III. Mobility
Impact/Focus: Press 5-5-5+
Work through the following percentage based sets outlined below, using 1RM x .9 to establish a submaximal starting weight.
Percentages for sets and reps are derived from this number.
The final set is a “+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial rep load prescribed.
5 x 40%
5 x 50%
5 x 60%
5 x 65%
5 x 75%
5+ x 85%
Post sets/reps/loads to comments.
“Binky’s Revenge”
Complete 3 rounds for time
1:00 x Max DB Thrusters (50/35lbs)
Rest :30
1:00 x Max Toes-to-Bar
Rest :30
1:00 x Max Box Jumps (24/20″)
Rest :30
1:00 x Max Rope Climbs
*Notes:Rest :30 between rounds. Score each round by total reps.
Post total score to comments.
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Warm-up Drills
I. Run 400m
II. 6:00 Dynamic Mobility
Duck Walk (PVC Overhead)
Hip Opener
Pike Walk
Bear Crawl
Walking Lunges
III. Mobility
Impact/Focus: Hang Power Snatch
Warm up as needed before working up to heavy 3-repetition Hang Power Snatch. Today’s hang position will be below the knee.
Hang Power Snatch 3-3-3-3-3
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“Gymnast Construction”
Complete as many rounds/reps as possible in 14:00 of
8 x Ring Dips
10 x KB Swings (32/24)
12 x Sledgehammer Strikes (6L/6R)
Post rounds/reps completed to comments.
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Warm-up Drills
I. Run 400m
II. 6:00 AMRAP of
6 x Deadlift (45lbs)
6 x Power Clean
6 x Front Squat
6 x Push Press
III. Mobility
Impact/Focus: Pause Front Squats
Warm-up with 3 sets x 5 reps before completing the following workload.
Front Squats 5 x 3 (33X0)
Notes: What’s the (33X0) mean? Read the following article for detailed explanation. (Tempo Training via CrossFit Invictus) We will be using this for the upcoming Front Squat strength cycle and discussing its importance in class.
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“Persistence Hunting IV”
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 Pull-ups
1:00 x Burpees
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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