WOD & Blog

Warm-up Drills
I. Run 400m
II. 6:00 AMRAP of
20ft Duck Walk
20ft Crab Walk
20ft Bear Crawl
20ft Leg Kicks
20ft Lateral Lunges
20ft Inchworms/Hollow Support
III. Mobility

Impact/Focus: Back Squat
Continue with your current squat program
I. Back Squat
6 x 70%
6 x 80%
3 x 90%
2 x 95%

II. Wendler 5-5-5+
Work through the following 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 rep load prescribed.

5 x 40% (warm-up)
5 x 50% (warm-up)
5 x 60% (warm-up)
5 x 65%
5 x 75%
5+ x 85%

Post sets/reps to comments.

“Radio Flyer”
Complete as many rounds/reps as possible in 12:00 of
6 x Handstand Push-ups
9 x Power Snatches (95/65)
12 x Pull-ups

Post rounds/reps to comments.

Warm-up Drills
I. Speed Rope 3:00
II. 9 Fundamentals x 5 reps each
III. Mobility

“Bermuda Triangle”
For time
Teams of 3
Row 10000m

Teams of 2
Row 7000m

Notes: Each athlete rows 250m then alternates with their partner(s).

Post scores to comments.

Warm-up Drills
I. Row 750m (Damper 4)
II. 2 rounds of
7 x Pull-ups
7 x Medicine Ball Cleans (40/20lbs)
7 x Hindu Push-ups (2ct)
III. Mobility

Impact/Focus: Back Squat/Front Squat
Work through the most applicable squat movement/sets/reps from the options below:

I. Back Squat 4×6
6 x 65%
6 x 75%
6 x 80%
6 x 80%

II. Front Squat
5 x 60%
5 x 65%
5 x 70%
5 x 75%

III. Front Squat
5 x 70%
4 x 80%
3 x 85%
3 x 90%

Post sets/reps to comments.

“Rabbit’s Hole”
For time
5 x Rope Climbs
10-9-8-7-6-5-4-3-2-1 reps of
Deadlift (225/155lbs)
Over-unders

Post times to comments.

USMC poolees after a Saturday morning haze-ex.

Warm-up Drills
I. Run 400m
II. 2 Rounds of
5 x Press (45/30lbs)
5 x Push Press (45/30lbs)
5 x Thrusters (45/30lbs)
III. Mobility

Impact/Focus: Press 3-3-3+
Work through the following 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 rep load prescribed.

5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
3 x 70%
3 x 80%
3+ x 90%

Post sets/reps to comments.

“Walking Dead”
For time
Run 200m
21 x Thrusters (95/65lbs)
21 x Knees-2-Elbows
Run 400m
15 x Thrusters (95/65lbs)
15 x Knees-2-Elbows
Run 800m
9 x Thrusters (95/65lbs)
9 x Knees-2-Elbows

Post times to comments.

Warm-up Drills
I. Row 2:00
II. 6:00 AMRAP of
20ft Duck Walk
20ft Crab Walk
20ft Bear Crawl
20ft Bear Crawl (Bent legs)
20ft Bear Crawl (Straight legs)
20ft Broad Jumps
III. Mobility

Impact/Focus: 3-Position Hang Clean
Complete the following complex for 5-6 sets increasing weight with each set. Athlete focus for this complex is speed under the bar.

1 x High-hang Clean
1 x Mid-hang Clean
1 x Low-hang Clean

Post sets/reps to comments.

“Persistence Hunting III”
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 Box Jumps (24/20”)

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.

TJ, hot dogs & beer after the Footrace for the Fallen.

Warm-up Drills
I. Run 400m
II. 5:00 AMRAP of
5 x Pull-ups
10 x Push-ups
15 x Air Squats
III. Mobility

Impact/Focus: Back Squat
Back Squat Cycle Week 5/Day 1
8 x 65%
6 x 75%
4 x 85%
4 x 90%

Post sets/reps to comments.

“A Never Ending Story”
EMOTM for 8:00
7 x KB Swings (32/24kg)
In the time remaining…
Max Reps x Double Unders
Rest 2:00
Then…
EMOTM for 8:00
7 x Bumper Ground-2-Overhead (45/25)
In the time remaining…
Max Reps x Air Squats

Post scores to comments.

ANNOUNCEMENT: All athletes will receive an email today from The BoxHQ. This is our new athlete/billing management system. The email will include a username and password; you will need to setup your account with your preferred credit card info. Please do this over the weekend. Our billing switch-over will take place Nov. 1st. This system will allow us to have better efficiency in athlete tracking and provide you with better services. Please see me if you have any other questions.

Warm-up Drills
I. Row 2:00
II. 6:00 AMRAP of
20ft Duck Walk
20ft Crab Walk
20ft Bear Crawl
20ft Bear Crawl (Bent legs)
20ft Bear Crawl (Straight legs)
20ft Broad Jumps
III. Mobility

Impact/Focus: TGU AMRAP
Against an 8:00 Running Clock select a challenging sized KB and complete the following:

Max Reps x Turkish Get-ups

Post reps to comments.

“Malingering”
For time
Row 400m
32 x Overhead Walking Lunges (45lbs/25lbs)
32 x Ring Push-ups
32 x GHD/Abmat Sit-ups
Row 400m
22 x Overhead Walking Lunges (45lbs/25lbs)
22 x Ring Push-ups
22 x GHD/Abmat Sit-ups
Row 400m
12 x Overhead Walking Lunges (45lbs/25lbs)
12 x Ring Push-ups
12 x GHD/Abmat Sit-ups

Post times to comments.

Warm-up Drills
I. Run 400m
II. 10-8-6 reps of
Medicine Ball Cleans (40/20lbs)
KB Swings (24/16kg)
Hollow Rocks
III. Mobility

Impact/Focus: Back Squat/Front Squat
Complete the workload from your current squat cycle assignment.
I. Back Squat Cycle Week 4/Day 2
8 x 65%
8 x 70%
8 x 75%
8 x 80%

II. Front Squats
8 x 65%
8 x 70%
6 x 75%
6 x 80%

Post loads to comments.

“Tough Stomach”
5 rounds for time
5 x Handstand Push-ups
10 x Pull-ups
15 x KB Swings (32/24kg)
20 x Slamballs (40/20lbs)

Post scores to comments.

Warm-up Drills
I. Speed Rope 2:00
II. 6:00 AMRAP of
20ft Duck Walk
20ft Crab Walk
20ft Bear Crawl
20ft Bear Crawl (Bent legs)
20ft Bear Crawl (Straight legs)
20ft Broad Jumps
III. Mobility

Impact/Focus: Press 5-5-5+
Work through the following 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 rep load prescribed.

5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
5 x 65%
5 x 75%
5+ x 85%

Post loads to comments.

“Autumn Open WOD 3”
For time (20:00 cutoff)
100 x Double-unders
50 x Wall Balls (20/14lbs)
75 x Double-unders
30 x Box Jumps (30/24”)
50 x Double-unders
10 x Deadlifts (275/185lbs)
25 x Double-unders

Post scores to comments.

Warm-up Drills
I. Run 800m
II. 2 Rounds of:
6 x Snatch Grip Deadlift (45/33)
6 x Power Snatch
6 x Overhead Squat
III. Group Mobility

Impact/Focus: Snatch Balance 3-3-3-3-3-3
Work through 6 sets of 3 repetitions each, with the emphasis on developing technical proficiency and confidence getting under the bar.

Snatch Balance x 3-3-3-3-3-3

Post loads to comments.

“Running Grace”
For time
30 x Clean & Jerks (135/95lbs)
Then…
Run 1 Mile

Post scores to comments.