WOD & Blog

Warm-up Drills
I. Run 400m
II. 6:00 AMRAP of
10 x Overhead Squat (BB/PVC)
8 x Push-ups (CFGS)
:10 x L-sit
III. Mobility

Notes: Overhead Squat technique review/emphasis. L-sit standards/review: Hanging from Pull-up bar, Matador Dip Station, etc. Shoulder mobility, Hip flexors, etc. when selecting mobility drills.

Impact/Focus: 800m Time Trial
2 Rounds of the following for time
Run 800m
Rest 2:00

“Annie”
50-40-30-20-10 reps of
Double-unders
Abmat Sit-ups (anchored)

Notes: Scaling up to ‘Annie Get’s Abusive’ will become an option several weeks from now. This is one of CrossFit’s traditional benchmarks, all athletes are encouraged to record a score using Abmat Sit-ups (anchored) before flirting with one of our h*llish twisted specials. Get some, freaks.

Post scores to comments.

Skill Development
Stretch, Handstand Kick-ups & Freestanding Handstand Balancing/walking (for those who missed Tuesday’s training).

Warm-up Drills
I. Row 3:00
II. 3 rounds of
7 x Deadlifts (Barbell)
7 x Power Cleans (Barbell)
7 x Front Squats (Barbell)
7 x Push Press (Barbell)
III. Mobility

Impact/Focus Training: Strict Press 1RM
Warm-up with the percentage based sets/reps listed below (using your most recent 1-Rep maximum data to determine loads) before working up to a heavy single or new 1RM personal record.

5 x 40% (warm-up)
3 x 50% (warm-up)
3 x 60% (warm-up)

Strict Press 1-1-1-1-1

Post loads to comments.

“Beasts of Burden”
Complete 5 rounds for time
15-12-9-6-3 reps of x Tire Flip and Bound
10-8-6-4-2 reps of x Handstand Push-ups
10-8-6-4-2 reps of x Back Squat (BW x 1.5)

Note: Round 1 will consist of 15 x Tire Flips and Bounds, 10 x Handstand Push-ups, and 10 x Back Squats. Continue with the rep scheme above for the remaining 4 rounds.

Post times to comments.

Warm-up Drills
I. Run 400m
II. 6:00 AMRAP of
1 x Rope Climb
10 x KB Sumo Deadlift High Pulls (24/16kg)
10 x Wallballs (20/14lbs)
III. Mobility

Impact/Focus: Deadlift 5-3-1+
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)
3 x 60% (warm-up)
5 x 75%
3 x 85%
1+ x 95%

Post sets/reps/loads to comments.

“Fran”
Complete 21-15-9 reps for time of
Thrusters (95/65lbs)
Pull-ups

Saturday Open Gym Hours: 9-11am
Come by and slay a WOD that you may have missed this past week, establish 1,3,5,10 etc rep records (maximums) for heavy lifts to prepare for upcoming strength rotations, work on skill development… Or if the fancy strikes simply grab a prowler sled, some additional weight, and haze thyselves with the following options.

Four Prowler Challenges
From the mind of Jim Wendler
Choose from the following and get after it, freaks.

Prowler Challenge #1
Number of Sprints – 6
Rest period of each sprint – 60 seconds
Distance of each sprint– 40 yards
Weight on Prowler – 140lbs total
Alternate between horns (vertical black posts) and highest low handle.

With this Prowler challenge, you will sprint 40 yards with your hands on the horns, rest 60 seconds, and the sprint back 40 yards while on the highest low handle. You will rest another 60 seconds and start the dumbness again. Go until you’ve done 6 total sprints: 3 on the horns and 3 on the low handles.

Prowler Challenge #2
Number of sprints/walks – 10
Distance of each sprint/walk – 30 yards
Rest period between sprints – 60 seconds to forever
Weight on Prowler – varies between
All sets done on the Horns

Descriptions of each set:
Set 1-2: 90lb
Set 3-4: 180lb
Set 5-6: 270lb
Set 7-8: 360lb
Set 9-10: 450lb

You will push the Prowler down and back for 30 yards with one 45 pound plate per horn, then down and back with 2 plates, etc. Keep going in this manner until you reach 5 plates per side.

Prowler Challenge #3
Weight: 90-180lbs (your choice)
Distance: Try for ¼ to ½ mile
Rest periods: Whatever and whenever…just finish the workout

Prowler Challenge #4
This one probably sucks the most out of all of them. This will give you the Prowler flu and the Prowler hangover. With this Prowler challenge, you’ll be pushing (walking) for time, not distance.

Push Prowler for 4 minutes, no stopping
Rest 1 minute
Push Prowler for 4 minutes, no stopping
Rest 1 minute
Push Prowler for 4 minutes, no stopping
Rest forever

Post selections and scores to comments.

Warm-up Drills
I. Run 400m
II. 7:00 Circuit of
4 x KB Turkish Get-ups (24/16kg)
6 x KB Goblet Squat-Thrusts (24/16kg)
10 x 2-Hand KB Swing (or H2H KB Snatch 24/16kg)
III. Mobility (Shoulder/Chest/Thoracic Spine Emphasis)

“Team Beowulf”
Complete For Time in teams of 2 athletes
Row 1000m (alt.every 250m)
Run 800m (alt.every 200m)
50 x C2B Pull-ups
100 x Ring Dips/Static Dips
150 x Jumping Slamball (40/20lbs)
Run 800m (alt.every 200m)
Row 1000m (alt.every 250m)

Notes: Partitioned as necessary; each team must decide their plan and execute accordingly so that each athlete finishes having completed half the workload. Think sets of ‘Murph’. During the Run while one athlete is working the other must hold a plank position. The same system applies to Rowing with athletes holding in the bottom of an Air Squat while their partner toils away in the boat. Get some, freaks.

Skill Development
Slay goats at will.

Warm-up Drills
I. Run 400m
II. 3 Rounds for Quality of
5 x Deadhang Pull-ups
10 x Reverse Walking Lunges
10 x Push-ups (CFGS)
10 x Walking Lunges
III. Mobility

Notes: Use the warm-ups to establish starting points/work together on weak areas of Pull-up strength. Those who’ve been shown how are encouraged to partner up for Manually Resisted Negative Pull-ups.

“Jedi Mind Kollabo”
For time
2 x Front Squat (165/110lbs)
21 x GHD Sit-ups
4 x Front Squat (165/110lbs)
18 x GHD Sit-ups
6 x Front Squat (165/110lbs)
15 x GHD Sit-ups
8 x Front Squat (165/110lbs)
12 x GHD Sit-ups
10 x Front Squat (165/110lbs)
9 x GHD Sit-ups
12 x Front Squat (165/110lbs)
6 x GHD Sit-ups

Notes: Front Squats must be Power Cleaned to the rack position to begin each set. GHD Sit-up standards are both hands touching the deck at the bottom of each repetition and both hands touching the metal foot plate at the top. Scaling on the GHD will be appropriate for most athletes; beginners should be starting with Abmat Sit-ups (butterfly).

Post scores to comments.

Skill Development: Double-unders
Choose one of the following
I. Tabata x Single-unders
II. Tabata x Double-unders
III. “OPT’s Flight Simulator” x Single-unders
IV. “OPT’s Flight Simulator” x Double-unders

Notes: Tabata Single-unders and Double-unders are scored by best and worst intervals. OPT’s Flight Simulators are for time.

Post scores to comments.

Warm-up Drills
I. Run 800m
II. 3 Rounds of
“Burgener Drill” (w/BB’s or PVC)
3 x Down & Up’s
3 x Elbows High & Outside
3 x Muscle Snatch
3 x Lands (jump feet to Pwr Rec Pos)
3 x Drops (full squat)
III. Mobility (Olympic Lift Emphasis)

Notes: The Burgener Drill (Triple Extension Method) is interchangeable with a Barbell/PVC dynamic movement warm-ups representing the Attitude Nation’s Catapult Method for those athletes who have learned/know it. Individual Coaches will be choosing whether a class led or individual based format best facilitates teaching, reinforcing, & refreshing the requisite skill sets pertaining to the Olympic Lift Options below.

Impact/Focus: Olympic Lift Option
Choose one of the following and work through the relative sets/reps assigned
I. Power Clean & Jerk 1-1-1-1-1
II. Squat Clean & Jerk 1-1-1-1-1
III. Power Snatch 2-2-2-1-1-1
IV. Squat Snatch 2-2-2-1-1-1

Notes: Athletes should choose movements (ie. Select from Clean & Jerk vs Snatch/then decide Power vs Squat) based on personal areas needing improvement with significant regard for technical proficiency. Clean & Jerk movements may always be a Clean & Split Jerk for those athletes who feel more comfortable recovering from that jump/footwork. If applicable establish 1RM with the best form possible. Technique is paramount and remains the foremost of priorities for beginners to emphasize.

Post sets/reps/loads to comments.

“Habitual Offender”
For time
Run 400m
30 x Deficit Push-ups
30 x American KB Swings (24/16kg)
Run 400m
15 x Deficit Push-ups
15 x American KB Swings (24/16kg)
15 x Deficit Push-ups
15 x American KB Swings (24/16kg)
Run 400m
10 x Deficit Push-ups
10 x American KB Swings (24/16kg)
10 x Deficit Push-ups
10 x American KB Swings (24/16kg)
10 x Deficit Push-ups
10 x American KB Swings (24/16kg)

Notes: Standards for reps and scaling should go 10 x ‘Snake’ Push-ups to 10 x Push-ups to 10 x Deficit Push-ups (Rings, Plyo Push-ups, and Clapping Push-ups will appear again in a few weeks as our crew becomes more proficient in progress standards and their own understanding of gains per movement category). Deficit Push-ups involve using Bumper Plates, KB’s, or DB’s to elevate feet and hand positions; this stipulation effectively establishes a more challenging range of motion that athletes will be able to use for improved Push-up strength/stamina while also reinforcing mobility improvements through the chest-shoulder girdle. This tends to be an area we notice more and more frequently as a stubborn limiting factor in athletic progress with those athletes hailing from a traditional weightlifting background… but I digress.
Enjoy, freaks.

Post scores/details to comments.

Skill Development
Stretch, Foam Roll, Myofascial Release, Trigger Point Therapy, etc. Slow and smooth. Verbal socialization/logging thoughts from the training experience is highly encouraged.

Warm-up Drills
I. Run 1600m
II. 3 Rounds of
5 x Deadhang Chin-ups
10 x Hindu Push-ups
15 x Air Squats (Wall/Band Therapy)
III. Mobility

Notes: 3 times around the building is just over 1600m… bring your GPSs  and b#%! about it if you want. Four reps of Turkish Get-up’s per arm (beginners alternate sides each rep). Wall Squats and Banded Air Squats are for balance/equilibrium conditioning today. Chin-ups are executed with an underhand grip.

“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; 7-5-3-1 reps alternating between Pull-ups/Ring Dips. It’s been very exciting seeing the old school athletes helping reinforce the banded standards of movement (ie. how to appropriately move along the color coded system as well as protocol for applying foot vs knee scaling methods). Keep killing it, freaks.
Twisted special? Hmmm.

Post scores to comments.

Skill Development
12-9-6 reps of
Toes-2-Bar/Knees-2-Elbows (strict)
Hip & Back Extensions

Notes: Instruction/execution should involve active shoulders hanging form the rig, hollow body position and how to hold, and execution without a kip. TTB scales to K2E, and K2E scales to Supine Leg Raises (w/hip lift at top). Hip & Back Extensions should hold for :01 with muscular control if possible at the top and bottom of each repetition. Yes, this is the snake one; hips forward of the GHD pad.

Post data points to comments.

Warm-up Drills
I. Speed Rope
8 Rounds (:20 on x :10 rest)
II. 2 Rounds of
30ft Duck Walk
30ft Crab Walk
30ft Bear Crawl
10R/10L x Leg Swings
30ft Inchworms/Hollow Support
III. Mobility

Impact/Focus: Deadlift 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.

“Death and Taxes”
For time
12-11-10-9-8-7-6-5-4-3-2-1 reps of
Wallball (20/14lbs)
Pull-ups
*Double-under Tax TBD

Notes: Every minute that elapses during the WOD adds 10 x Double-unders/20 x Single-unders to the last round. This final set of Double-unders must be completed in order to call ‘time’ and stop the clock.

Post scores to comments.

Warm-up Drills
I. Row 50kcal
II. Team Med Ball Circuit
10 x Slamball Bounce Pass (40/20lbs)
10 x Abmat Med Ball Catch
10 x Partner Wallball (over rig)
10 x Lateral Med Ball Throw (20/14lbs)
III. Mobility

Notes: Work through the Team Med Ball circuit in teams of 2 athletes; 10 reps per athlete (20 passes).

“CrossFit Games Open WOD 14.5”
21-18-15-12-9-6-3 reps for time of
Thrusters (95/65lbs)
Bar Facing Burpees

Notes: CrossFit Games standards of movement/competitive criteria may be found here.

Post scores to comments and/or Games site for validation.

Skill Development
Sweat profusely. Consume obscenely huge gulps of delicious oxygen. Tell tales of glory in the trenches among peers x 20:00. Glycogen rich, protein savvy post workout binge will be continuous. What?

I said log your %!#5!@ scores. Please.