WOD & Blog

Warm-up Drills
I. Run 400m
II. 2 Rounds of
7 x Deadlifts (45/30lbs)
7 x Front Squats (45/30lbs)
7 x Push Press (45/30lbs)
7 x BB Bent-over Row (45/30lbs)
III. Mobility

Impact/Focus: Back Squat
Warm up as necessary before completing the workload below. Your strength cycle from last week will continue below.

I. Squat Cycle Week 2/Day 1
10 x 60%
8 x 65%
6 x 70%
6 x 75%
6 x 80%

II. Back Squat 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.

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

Notes: Every minute that passes during the WOD adds 10 x Double-unders to the last round. This final set of Double-unders must be completed in order to stop the clock.

Post time to comments.

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: Deadlift & Lateral Burpee EMOTM
Every minute on the minute on the minute for 12:00 complete the following
Even minutes: 5 x Deadlifts (70-80% 1RM)
Odd Minutes: Max Reps x Lateral Burpees (over bar)

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“Nautical Climb”
For time
Row 2000m
Then…
200 x Mountain Climbers

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Skill Development
Handstand Practice (HSPU, Walking, Freestanding, etc.)
Shoulder Mobility/Pre-hab

Warm-up Drills
I. Speed Rope 2:00
II. Medicine Ball Relay
III. Mobility

Impact/Focus: Back Squat
Work through the following sets/reps

Back Squat Cycle Week 1/Day 2
10 x 60%
8 x 65%
8 x 70%
8 x 75%

Post sets/reps to comments.

“Desert Trick”
Complete for time:
Run 600m
15 x Sandbag Ground-2-Overhead
50 x Double-unders
Run 400m
10 x Sandbag Ground-2-Overhead
50 x Double-unders
Run 200m
5 x Sandbag Ground-2-Overhead
50 x Double-unders

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Warm-up Drills
I. Run 400m
II. 10-8-6 reps of
Medicine Ball Cleans (40/20lbs)
Burpees
Hollow Rocks (2ct)
III. Mobility

Impact/Focus: Clean 3-3-3-3-3
Warm-up as necessary before completing the workload below.

Clean x 3-3-3-3-3

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“Brisk Chill”
Complete as many rounds/reps as possible in 7:00 of
10 x Pull-ups
10 x GHD/Abmat Sit-ups
10 x Overhead Squats (95/65lbs)
Rest 3:00
Then… Complete as many rounds/reps as possible in 7:00 of
10 x Toes-2-Bar/K2E’s
10 x Box Jumps (24/20”)
10 x Sumo Deadlift High Pull (95/65lbs)

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Warm-up Drills
I. Row 3:00
II. 2 Rounds of
7 x Deadlift (45/3olbs)
7 x Front Squat (45/3olbs)
7 x Push Press (45/3olbs)
7 x Thrusters (45/3olbs)
III. Mobility

Impact/Focus: Push/Split Jerk 3-3-3-2-2
Warm-up as necessary before completing the following workload.

Push/Split Jerk x 3-3-3-2-2

Post sets/reps to comments.

“CF Games 2007 Hopper WOD”
Complete for time
Row 1000m
3 Rounds of
7 x Push/Split Jerk (135/95lbs)
21 x Push-ups (CFGS)

Notes: All repetitions of Push/Split Jerk must be taken from the ground and performed to definition standards, Press or Push Presses will not count towards the repetitions required.

Post times to comments.

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
Select one of the following Back Squat programs and work through the first day of sets/reps respectively:

I. Back Squat Cycle Week 1/Day 1
10 x 60%
8 x 70%
6 x 75%
4 x 80%

II. Back Squat 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 sets/reps/loads to comments.

“Have Fun”
Against a 15:00 Running Clock complete the following
Run 800m
In the time remaining complete AMRAP of
5 x Handstand Push-ups
12 x KB Swings (32/24kg)

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Warm-up Drills
I. Run 400m
II. 12-9-6 reps each of
Thrusters (45/30lbs)
Sumo Deadlift High-Pull’s (45/30lbs)
Hollow Rocks (2ct)
III. Mobility

“Viking Fran”
For time
Row 250m
15 x Thrusters (155/105lbs)
15 x C2B Pull-ups (30/15lbs)
Row 500m
12 x Thrusters (155/105lbs)
12 x C2B Pull-ups (30/15lbs)
Row 750m
9 x Thrusters (155/105lbs)
9 x C2B Pull-ups (30/15lbs)

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Warm-up Drills
I. Tabata Speed Rope
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: Weighted Dips & BW Rep Test
Warm-up as necessary before working through the following sets of Weighted Dips & follow on Static Dip Bodyweight rep test

Weighted Static Dips 1-1-1-1-1
Rest 2:00
Max Reps x Static Dips (Bodyweight)

Notes: Use band progressions as necessary. Those that aren’t ready for weighted static dips will work through two rounds of 5-4-3-2-1 reps of their current band assisted dips with strict form/execution. Rest as needed between efforts; for scaling purposes 30 reps of strict form, no kipping dips are what we consider the priority today.

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“Annie Gets Abusive”
50-40-30-20-10 reps for time of
Double-unders
GHD Sit-ups

Notes: Scale GHD sit-ups to Anchored Abmat Sit-ups as necessary (Dumbbells or a partner to secure feet). Those with infrequent Double-unders should be subbing in 2x Attempts (hit or miss), those still working on their first Double-unders may substitute 4 x Single-unders where today’s emphasis lies in staying in contact with the ground for as little time as possible during each revolution/jump with the rope. Max turnover/revolutions = coordination gains = transference into Double-under ability.

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Today we remember those who lost their lives on Sept. 11, 2001. We Will Never Forget.

Warm-up Drills
I. Row 3:00
II. 3 Rounds of
1 x Rope Climb
10 x Push-ups
15 x Sit-ups
III. Mobility

“9/11 Tribute WOD”
For time
2001m Row or 2001m Run (1.25 miles)
11 x Box Jumps (30/24)
11 x Thrusters (125/85)
11 x Burpee Chest-to-Bar Pull-ups
11 x Power Cleans (170/120)
11 x Handstand Push-ups
11 x KB Swings (32/24)
11 x Toes-to-Bar
11 x Deadlifts (170/120)
11 x Push Jerks (110/75)
2001m Row or 2001m Run (1.25 miles)

Notes: If athletes begin the WOD with a Row, they finish with a Run and vice versa. The workout itself is completely symbolic of 9/11. The 2001 meter row represents the year the attack took place. The 11 reps of 9 exercises represents the date (9/11). Even the weights have meaning.
The 125lb Thrusters represents the number of deaths that occurred at the Pentagon. The 175lb Power Clean symbolizes the AA Flight 175 that hit the South Tower. The 170lb Deadlift is symbolic of Flight 77 and Flight 93 combined. And the 110lb Push Jerk represents the number of floors in each tower of the World Trade Center. -via CrossFit.com

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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: Snatch 2-2-2-2-2
Warm-up as necessary before completing the following workload.

Snatch x 2-2-2-2-2

Post sets/reps to comments.

“Unnamed”
Complete as many rounds/reps as possible in 10:00 of
10 x Cleans (135/95lbs)
10 x Toes-2-Bar
Rest 1:00
Then…
Max Distance x Overhead Walking Lunges (45/25lbs).

Post scores to comments.