WOD & Blog
Happy Belated Birthday to Coach Anne! We can not appreciate you more, Anne! the way you have supported, built, developed and grown this beautiful community of fitness with us. You have become a ruthless athlete, mentor, teacher, coach and absolute pillar of this unreal CrossFit community. THANK YOU.
Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
*6:00 AMRAP of 10 x Deadbugs + 20 x Hollow Rocks + 30 x Jumping Jacks (‘touch-n-touch’)
II. Set-up, Training Flow & Movement Review
Impact/Focus: Back Squat
5:00 x … Warm-up sets, technique review and point of performance.
5 Rounds, on the 2:30 of
Back Squat x 3-3-3-3-3
Notes: Attempt to climb across sets, adjust weights up or down as needed. Upgrade option for Overhead Squat work; selecting the OHSQ option is a viable go for either/or the lifting or MetCon portions of training today.
Post scores to comments.
“Rambunctious”
15:00 AMRAP of
Run 400m
Max Rep Set x Back Squat (135/95lbs)
Max Rep Set x Pull-ups
15 x GHD/Abmat Sit-ups
Notes: Back Squat/Overhead Squat max rep sets begin from the floor. Scaling, training intentions and additional details will be provided during the Whiteboard brief.
Post scores (rounds completed, best rep round/totals per movement) to comments.
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Warm-up Drills
I. Run 400m or Row 500m
II. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
III. Set-up, Training Flow & Movement Review
Impact/Focus: Muscle-ups, Pull-ups & Dips
Warm up as needed before completing the following workload every 2:00 for 6 Rounds total.
3 Rounds, on the :90 of
7-10 x Strict Pull-ups, Muscle-up Transitions, Kip Warm-up
5 Rounds, on the :90 of
I. 3-7 x Muscle-ups (strict or kipping)
II. 3-7 x Muscle-up Transitions (Low Rings/Jumping Set-up)
III. 7-10 x Pull-ups (strict or kipping)
+ 7-10 x Ding/Matador Dips (strict or kipping)
Post scores to comments.
”Repeat Offender”
Complete the following for time
Run 400m or Row 500m
25 x Ring Dips
25 x Ring Rows
50 x Hollow Rocks
Run 400m or Row 500m
20 x Ring Dips
20 x Ring Rows
40 x Hollow Rocks
Run 400m or Row 500m
15 x Ring Dips
15 x Ring Rows
30 x Hollow Rocks
Run 400m or Row 500m
Notes: Rx+ substitutes in Ring or Bar Muscle-ups for the Pull-ups and Dips each round at 12-9-6 reps respectively. Scaling, training intentions and additional details will be provided during the Whiteboard brief.
Post scores to comments.
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Warm-up Drills
I. Run 400m or Row 500m
II. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
III. Set-up, Training Flow & Movement Review
Impact/Focus: Bench Press & Dumbbell Hang Power Snatch
Every 2:30 x 6 Rounds athletes will complete the two tasks shown below.
6 Rounds of 2:30 per the following:
Bench Press 8-8-6-6-4-4+ reps
(climb weight as able)
+
2-5 reps per arm x 1-arm Dumbbell Hang Power Snatch
(climb weight as able)
Notes: Perform all the reps on one arm without alternating sides. Developing the hinge and throw aspect of this one arm weightlifting movement as both a movement precursor to the mechanics of the barbell snatch as well as a power/stamina training with the one arm version of this Olympic Lift.
Post scores to comments.
“Tannerite”
15:00 AMRAP of
10 x Inverted Burpees or Reverse Burpees
20 x Sandball Clean to Over Shoulder or Sandball Over Shoulder
30 x Toes-to-Bar
40 x Dumbbell Hang Power Snatch (50/35lbs;alt.every 5 reps)
50 x Double-unders
Notes: Bumper Plate Ground to Overhead may be a viable substitution for both the Sandball and the Dumbbell as needed today.
Post scores to comments.
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Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review
Impact/Focus: “Lactate Shuttle”
Warm-up Row x 2 sets of 1:00 for technique reinforcement and a distance baseline.
Then…
Rowing as hard as possible
250m x 1:00 Rest
500m x 2:00 Rest
750m x 3:00 Rest
500m Time Trial
Post scores to comments (500m Time Trial priority data).
“Legs N’ Dreggs”
For time vs. a 14:00 time cap
50 x Slamball
Then…
5 Rounds of
12-10-8-6-4 x Deadlift (185/135lbs)
21-18-15-12-9 x Wallball (20/14lbs)
Finish with…
35 x Slamball
*Score time minus 3:00 for the rowing pieces and notate total meters achieved.
Notes: Rx+ may upgrade to 225/155lbs or north per a reference of 60% of a Deadlift 1RM. Wallball sets would be 30-25-20-15-10 reps respectively.
Post scores to comments.
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Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review
Impact/Focus: Handstand Push-ups & DB Box Step-ups
Warm-up Sets/Reps building to an intended starting weight/movement prep.
Every 2:30 x 5 Rounds Total
Handstand Push-ups x 10-8-6-4-2 reps
+
Dumbbell Box Step-ups (50/35lbs) x
5 Reps per leg, 10 reps total
Notes: Scaling, points of performance and training intentions will be covered during the whiteboard brief. Build on the Box Step-up movement as able (reference training from 3.26.2024).
Post scores to comments.
“Biddy Barb”
4 Rounds for time, with 1:00 rest between efforts.
10 x Pull-ups
15 x Push-ups (On Dumbbells)
20 x GHD/Abmat Sit-ups
30 x Dumbbell Walking Lunges (50/35lbs)
Notes: Score each round individually, carry 2 x Dumbbells on the shoulders for the walking lunges, scale to a single Dumbbell with a Goblet style hold or two dumbbells in the Low Carry before moving to unweighted lunges. Movement points of performance, scaling applications, and training intentions will be covered during the whiteboard brief.
Post scores to comments.
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Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review
*Emphasis on mobility for opening up the Front Rack position; learning reinforcement for proper bar placement on shoulders/loose finger tip grip basics.
Impact/Focus: Clean & Jerk
5:00 x … Warm-up sets, technique review and point of performance.
9 Rounds, on the :90 of
Power Clean x 2-2-2-2-1-1-1-1-1
*Climb weight as heavy as possible, reps do not have to be touch and go.
**Athletes may select a Power or Full Clean movement for their pick-up portion of the lift today.
Post scores to comments.
“Totality”
15:00 AMRAP of
Run 200m
7 x Clean & Jerk (135/95lbs)
10 x Bar Facing Burpees
Notes: Scale load as needed for the barbell movement.
Post scores to comments.
Skill Development
3-5 Rounds for Quality of
12 x GHD Sit-ups or 20 x Hollow Rocks
12 x Back Extensions
:20 x Ring Support Hold
**CFNH will be open for normal hours of operations today, Bring the Lumber, Ninjas!**
Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review
Impact/Focus: Overhead Squat
3 to 5:00 x Warm-up with sets and reps as needed building to a starting working weight; climbing across sets and reps as able.
6 Rounds, on the 2:30 of
Overhead Squat x 3-3-3-3-3-3
*Climb across sets as able.
Post scores to comments.
“Lunar Cutsy”
8:00 AMRAP of
6 x Overhead Squats (115/85)
12 x Toes-to-Bar
Rest 2:00, Then…
8:00 AMRAP of
15 x Wallball (20/14lbs)
10 x Plank Knees-to-Elbows + Push-up
Post scores to comments.
Read More**Today’s WOD might have to be a ‘Snore-easter’. Am and Noon Classes are cancelled for Snow Cleanup; Stay safe out there, Ninjas.**
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Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review
Impact/Focus: Bench Press ‘Target Select’
Warm-up sets, technique review and point of performance reinforcement. Attempt to set a heavy rep record as able for a selected target at 5 reps, 3 reps or 1 rep. Complete a drop set of 10 reps to finish the weightlifting and Rope Climb/Bench Press Impact/Focus portion of training.
Complete 8 Rounds of the following every 2:30
Bench Press x 7-6-5-4-3-2-1-10
Rope Climb x 1-3 reps or Established workload for technique development tasks
Notes: Climb weight across sets as able; rest with the rope technique as needed to maintain a sharpening prep effort range during the weightlifting, save the Moxy for the MetCon, freaks.
Post scores to comments.
“Storm Runners”
Complete for time
Run 400m
Then…
5 Rounds of
3-3-2-2-1 x Rope Climbs
21-18-15-12-9 x Burpees Jump to Rig
Then…Finish with;
Run 400m
Notes: Movement points of performance, scaling applications, and training intentions will be covered during the whiteboard brief.
Post scores to comments.
Video Resource Links:
The Legless Rope Climb
The Rope Climb (Wrapping)
The Rope Climb (Basket)
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Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
*6:00 AMRAP of
Jump Rope or Jumping Jacks x 20-30 reps +
10 x Deadbugs +
20 x Hollow Rocks
II. Set-up, Training Flow & Movement Review
*Emphasis on mobility for opening up the Front Rack position; learning reinforcement for proper bar placement on shoulders/loose finger tip grip basics.
Impact/Focus: Power Clean
5:00 x … Warm-up sets, technique review and point of performance.
8 Rounds, on the :90 of
Power Clean x 3-3-3-2-2-2-2-2
*Climb weight as heavy as possible, reps do not have to be touch and go.
Notes: Attempt to climb across sets, Touch and go or Dump and Reset style lifts are good to go for today’s training.
Post scores to comments.
“Big T-shirts”
5 Rounds for time
vs a 12:00 time cap
5 x Power Clean (135/95lbs)
20 x GHD/Abmat Sit-ups
50-40-30-20-10 x Double-unders
Notes: Scaling, points of performance and training intentions will be covered during the whiteboard brief. Rx+/athlete bonus options are unique and spicy for today, offering a stimulus exposure to one or another formats of potential Quarterfinals sting. April 17th we will see what we have for a challenge; tackling it as a team across our affiliate between the 17th and 24th, YESSS.
Post scores to comments.
Video Resource Links:
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