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WOD & Blog

Friday 01.17.2020

By Samy Daghir / January 17, 2020 / 1 Comment

Warm-up Drills
I. Row 500m / Jumprope x 2:00
II. Dynamic Drills
III. Yoga Series
IV. Mobility

Impact/Focus: Deadlift Week 8
Against a 18:00 running clock accomplish the following warm-up and working sets.

Warm-up sets/reps:
5 x Light Weight Technique Set
5 x 50-55%
3 x 65%
3 x 75%

Working sets/reps:
Deadlift x 5 sets @ 5 reps each

**Add 10-15lbs to last week’s training we
Weight for all sets/reps today.

Notes: Warm-up percentages have been adjusted to accommodate increased working loads for this week.

Post scores to comments.

“Joker”
Complete for time versus a 15:00 time cap
10-9-8-7-6-5-4-3-2-1 reps of
Pull-ups
Box Jump Overs (24/20”)
Curtis P’s (75/95lbs)

Notes: Each rep of a ‘Curtis P’ is a Power Clean + Left Leg Lunge + Right Leg Lunge + Push Press)

Post scores to comments.

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Thursday 01.16.2020

By Samy Daghir / January 16, 2020 / 0 Comments

Warm-up Drills
I. Run or Row 400/500m
II. Foam Rolling Drills
III. Yoga Series, KB Squat Hold, Armbar Stretch L+R
IV. Mobility

Impact/Focus: Power Snatch Every :75 (x 7 Rounds)
Warm-up with sets of 1-3 reps climbing to a weight that’s no heavier than 75% of a 1RM to begin the following training on the clock.

Every :75 complete the following, maintain working weight; emphasis on technique and barbell cycling.

7 Rounds
Power Snatch x 3 Reps

Post scores to comments.

“White Rain”
Complete the max reps possible during each work interval.

4 Rounds for total repetitions

1:00 x Double-unders
0:15 x Rest
1:00 x American KB Swings (24/16kg)
0:15 x Rest
1:00 x V-ups
0:15 x Rest
1:00 x Wallball (20/14lbs)
0:15 x Rest

– Take a full interval off before assaulting through again.

Post total reps to comments.

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Wednesday 01.15.2020

By Anderson / January 15, 2020 / 0 Comments

Warm-up Drills
I. Row 500m / Jumprope x 2:00
II. Dynamic Drills
III. Yoga Series
IV. Mobility

Impact/Focus: Press Week 8
Against a 15:00 running clock accomplish the following warm-up and working sets.

Warm-up sets/reps:
5 x Light Weight Technique Set
3 x 50%
3 x 60%
*additional bridge weight sets during warm-up as individually needed.

Working sets/reps:
Press x 5 sets @ 5 reps each
(+5-10lbs from last week)

Post scores to comments.

“Gracibeth”
For time
21-15-9 reps of
Full Clean & Jerk (135/95lbs)
Ring Dips
GHD Sit-ups

Post scores to comments.

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Tuesday 01.14.2020

By Samy Daghir / January 14, 2020 / 1 Comment
We Remember…

Warm-up Drills
I. Row 500m
II. Dynamic Drills
III. Yoga Drills, KB Holds & Drills
IV. Mobility

Impact/Focus: Pull-ups & Turkish Get-ups Alt. EMOTM
Complete the Pull-up Workload on the minute following it with the Turkish Get-up Workload on the subsequent two minute window.

5 Rounds of

1:00 x Pull-ups @ 15-12-9-6-3 reps

Then…

2:00 x Max Reps Turkish Get-ups

Notes: Rx+ Splits each Pull workload to 1/3 reps of Chin over Bar Pull-ups + Chest to Bar Pull-ups + Bar Muscle-ups. Moderate to heavy/challenging weight on the Turkish Get-ups if proficiency and competency with the movement are solid.

Post scores to comments.

“Limbered”
10:00 AMRAP of
6 x Toes-to-Bar
8 x Push-ups
10 x Dumbbell Snatch (50/35lbs)

Notes: 5L+5R for each round of DB Snatch. Rx+ Rings or Plyo-Clapping, 75/50lbs for DB weights.

Post scores to comments.

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Monday 01.13.2020

By Samy Daghir / January 13, 2020 / 1 Comment
CF Kids (Ninjas) learning Kettlebell Swings!

Warm-up Drills
I. Row 500m
II. Dynamic Drills
III. Yoga Series
IV. Mobility

Notes: Squat Emphasis / Pressing Overhead & Front Rack Emphasis for Fran prep.

Impact/Focus: Back Squat Week 8
Against a 20:00 running clock accomplish the following warm-up and working sets.

Warm-up sets/reps:
5 x 55-65%
3 x 75%
3 x 85%

Working sets/reps:
Back Squat x 5 sets @ 5 reps each
(+ 10 to 15lbs from Monday, 12.30.2019)

Post scores to comments.

“Walkin-Phoenix”
3 rounds for time versus a 15:00 cap

– Round 1 –
Row 500m
7-5-3 reps of
Power Clean (155/105lbs)
Handstand Push-ups

– Round 2 –
Row 500m
7-5-3 reps of
Power Clean (155/105lbs)
Handstand Push-ups

– Round 3 –
7-5-3 reps of
Power Clean (155/105lbs)
Handstand Push-ups

Post scores to comments.

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Friday 01.10.2020

By Samy Daghir / January 10, 2020 / 0 Comments

Warm-up Drills
I. Row 500m / Jumprope x 2:00
II. Dynamic Drills
III. Yoga Series
IV. Mobility

Impact/Focus: Deadlift Week 7
Against a 18:00 running clock accomplish the following warm-up and working sets.

Warm-up sets/reps:
5 x Light Weight Technique Set
5 x 50-55%
3 x 65%
3 x 75%

Working sets/reps:
Deadlift x 5 sets @ 5 reps each

**Add 10-15lbs to last week’s training we
Weight for all sets/reps today.

Notes: Warm-up percentages have been adjusted to accommodate increased working loads for this week.

Post scores to comments.

“Pyramidal”
For time
10 x Ground-to-Overhead (95/65lbs)
15 x Burpee-to-bumper Plate
20 x Floorwipers ([email protected]/65lbs)
25 x Wallball (20/14lbs)
30 x Overhead Walking Lunges (45/25lb Bumper)
25 x Wallball (20/14lbs)
20 x Floorwipers ([email protected]/65lbs)
15 x Burpee-to-bumper Plate
10 x Ground-to-Overhead (95/65lbs)

Post scores to comments.

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Thursday 01.09.2020

By Samy Daghir / January 10, 2020 / 1 Comment
Last week before we turn in contributions!

Warm-up Drills
I. Row 500m / Jumprope x 2:00
II. Dynamic Drills
III. Yoga Series
IV. Mobility

“Nasty Girls”
3 Rounds for time
50 x Air Squats
7 x Muscle-ups
10 x Hang Power Clean (135/95lbs)

Notes: Muscle-up scaling will be 1:1 repetitions for substituting jumping Ring Muscle-ups, OR 2:1 if substituting Pull-ups and Ring Dips. Adjust loads for Hang Power Cleans as necessary. Get some, freaks!

Post scores to comments.

Impact/Focus: Ring Dips EMOTMs
Complete the following EMOTM (every minute on the minute) workload for Strict Ring Dips, scaled Dips x 2 repetitions.

10:00 x EMOTM
10-9-8-7-6-5-4-3-2-1 reps
(**Strict Ring Dips or Scaled Dips)

Notes: Additional points of performance, range of motion objectives, and scaling through Rx+ options will be covered during the whiteboard brief.

Post scores to comments.

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Wednesday 01.08.2020

By Samy Daghir / January 8, 2020 / 1 Comment

Warm-up Drills
I. Row 500m / Jumprope x 2:00
II. Dynamic Drills
III. Yoga Series
IV. Mobility

Impact/Focus: Press Week 7
Against a 15:00 running clock accomplish the following warm-up and working sets.

Warm-up sets/reps:
5 x Light Weight Technique Set
3 x 50%
3 x 60%
*additional bridge weight sets during warm-up as individually needed.

Working sets/reps:
Press x 5 sets @ 5 reps each
(+5-10lbs from last week)

Post scores to comments.

“Encumbered Commuter”
7 Round for time versus a 15:00 time cap
10 x Medicine Ball Cleans (20/14lbs)
10 x Lateral Burpees (over Med.Ball)
25ft x Kettlebell Bear Crawl (2xKB’s)

Notes: Scaling and Points of Performance will be covered during the whiteboard brief.

Post scores to comments.

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Tuesday 01.07.2020

By Samy Daghir / January 7, 2020 / 1 Comment

Our Next On-Ramp Course Begins Tonight @ 6pm! Join us!

Warm-up Drills
I. Run or Row 400/500m
II. Dynamic Drills
III. Yoga Series
IV. Mobility

Impact/Focus: Power Snatch Sampler
Warm-up with sets of 1-3 reps climbing to a weight that’s 50-60% of a 1RM to begin the following training on the clock.

Every :90 complete the following, climb weight as able provided technique and barbell cycling training emphasis/goals are met.

Power Snatch 3-3-3-2-2-2-1-1-1

Post scores to comments.

“Banana Splits”
AMRAP 5:00 of
30 x Double-unders
15 x American Kettlebell Swings (32/24kg)
15 x GHD Sit-ups

– Rest 1:00 –

Then… AMRAP 5:00 of
20 x Double-unders
10 x American Kettlebell Swings (32/24kg)
10 x GHD Sit-ups

– Rest 1:00 –

Then… AMRAP 5:00 of
10 x Double-unders
5 x American Kettlebell Swings (32/24kg)
5 x GHD Sit-ups

Post scores to comments.

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Monday 01.06.2020

By Samy Daghir / January 6, 2020 / 3 Comments

Warm-up Drills
I. Row 500m / Jumprope x 2:00
II. Dynamic Drills
III. Yoga Series
IV. Mobility

Notes: Squat Emphasis / Pressing Overhead & Front Rack Emphasis for Fran prep.

Impact/Focus: Back Squat Week 7
Against a 15:00 running clock accomplish the following warm-up and working sets.

Warm-up sets/reps:
5 x 55-65%
3 x 75%
3 x 85%

Working sets/reps:
Back Squat x 5 sets @ 5 reps each
(+ 10 to 15lbs from Monday, 12.30.2019)

Post scores to comments.

“Fran”
Complete 21-15-9 reps for time of

Thrusters (95/65lbs)
Pull-ups

Post times to comments.

Skill Dev. & Recovery
For quality of
Row 1000m
1:00 x L-sit
Row 500m
:45 x L-sit
Row 250m
:30 x L-sit

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12.27.2012

By Samy Daghir / December 27, 2012 / 4 Comments

Warm-up Drills
I. Row 2:00 (Power Curve Emphasis)
II. 3 Rounds of
5 x Chin-ups
10 x Push-ups (CFGS)
15 x Air Squats (wall)
III. Mobility

Impact/Focus: Death by Kcal
Every minute on the minute (starting with 5kcal for the first effort) complete the Rowing workload prescribed.
Leftover time from the minute window is earned rest time.
Work up through each minute until the number of kcal is no longer able to be completed within the time provided.

1st Minute x 5kcal
2nd Minute x 10kcal
3rd Minute x 15kcal
Continue for as many minutes as possible.

Post scores to comments.

“The Ex-Drive”
Complete as many Rounds/Reps as possible in 12:00 of
3 x Back Squat (125-150%BW)
6 x Clapping/Plyo Push-ups
9 x American KB Swings (32/24kg)

Post scores comments.

Skill Development
5 Rounds of the following holds/movements
:10-:08-:06-:04-:02 x L-sits
20-16-12-8-4 x Abmat Sit-ups (butterfly)
10-8-6-4-2 x Snatch Grip Deadlift (65/45lbs)
10-8-6-4-2 x Windshield/Floorwipers (135/95lbs)

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12.22.2012

By Samy Daghir / December 24, 2012 / 4 Comments

Warm-up Drills
I. Row 3 Minutes
II. 2 Rounds for Quality of:
5 x Deadlift (45lbs)
5 x Sumo Deadlift High-Pull (45lbs)
5 x Front Squat (45lbs)
5 x Push Press (45lbs)
III. Mobility

“The Nightmare Before Christmas”
Twelve Epic Rounds for time where Round 1 is movement number 1, Round 2 would be movement number 1 + movement number 2… Continue in this fashion until all 12 Rounds have been merrily completed:

1 x Clean and Jerk (135/95lbs)
2 x Muscle-ups
3 x Medicine Ball Cleans (20/14lbs)
4 x Wallball (20/14lbs)
5 x Push Press (135/95lbs)
6 x Pull-ups
7 x Box Jumps (24/20”)
8 x Pistols (alt.legs)
9 x Sumo Deadlift High Pulls (32/24kg)
10 x Burpees
11 x KB Swings (32/24kg)
12 x Handstand Push-ups

Post times to comments.

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12.21.2012

By Samy Daghir / December 21, 2012 / 4 Comments

Warm-up Drills
I. Row 2:00
II. 2 Rounds
5 x KB Sumo Deadlift (24/16kg)
5 x KB Sumo Deadlift High-Pull (24/16kg)
10 x KB Goblet Squat (24/16kg)
5R+5L x 1-Arm KB Push Press (24/16kg)
III. Mobility

Impact/Focus: HSPU & Pistol EMOTM
Every minute on the minute for 10:00 execute the following workload
1 x Deficit Handstand Push-up
1 x Pistol (R+L=1 Rep)

Post scores to comments.

“Bounding”
In teams of 2 athletes complete as many Rounds/Reps as possible in 12:00 of
Row 200m
10 x Bench Press (BWx.75/.5)
10 x Wallball

Notes: Only one athlete works at a time.

Post scores to comments.

“Ratios”
In teams of 2 athletes complete the following for time with one athlete working while their partner rests. Each athlete is responsible for half the workload below.

10 x Rope Climbs
20 x Clean & Jerk (135lbs)
15 x Burpee Jumping Pull-ups
60 x American KB Swings (32/24kg)
60 x GHD Sit-ups
15 x Overhead Squats (135/95lbs)
20 x Slammies (40/20lbs)
10 x Muscle-ups

Notes: Inside the parenthesis is a challenging rep/workload split that each teammate must accomplish before switching out

Post scores to comments.

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12.20.2012

By Samy Daghir / December 20, 2012 / 6 Comments

Warm-up Drills
I. Run 400m
II. 2 Rounds of
20ft Duck walk
20ft Bear crawl
20ft Crab walk
20ft Forward rolls
20ft Lateral lunges
20ft Inch worms
III. Mobility

Impact/Focus: Box Jumps
5 sets of 3-5 reps each working up to no more than 75% of your personal height record from last week.

Notes: Step down to a complete position reset for each repetition, the idea is not to rapid fire as CrossFitters traditionally do if testing work capacity as opposed to working with various heights/depths and jump confidence.

Post results to comments.

“Goodbye Horses”
For time
Run 400m
10 Rounds of
5-4-3-2-1-5-4-3-2-1 x Front Squat (1-1.25xBW)
10-9-8-7-6-5-4-3-2-1 x Box Jumps (28/24”)
Run 400m
10 Rounds of
5-4-3-2-1-5-4-3-2-1 x Deadlift (1.5-2xBW)
10-9-8-7-6-5-4-3-2-1 x Toes-2-Bar/K2E
Run 400m

Post results to comments.

Skill Development
Mobilize while recovering (emphasis on lower body mobility/MFR focusing on calf, soleus, achilles, ITB, Hip Flexors, and of course those screaming Hammies, Glutes, and Quads).

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12.19.2012

By Samy Daghir / December 19, 2012 / 3 Comments

Warm-up Drills
I. Speed Rope x 2:00
II. 2 Rounds of
10 x Air Squats
10 x DB Snatch (5L/5R)
10 x Hollow Rocks
III. Mobility

Impact/Focus: Press 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%
5 x 50%
5 x 60%
5 x 75%
3 x 85%
1+ x 95%

Post sets/reps/loads to comments.

“A Harsh Tribunal II”
Complete as many rounds as possible in 4:00 of
6 x 1-arm DB Snatch (3R/3L)
7 x Ring/Static Dips
20 x Double-unders

Notes: Rest 1 minute between each 4 minute AMRAP. Repeat for a total of 3-5 cycles (2-3 Rounds

Post scores to comments.

Skill Development
21-15-9 of
Strict Toes-2-Bar/Knees-2-Elbows
Inchworms to Hollow Body Plank Hold

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12.18.2012

By Samy Daghir / December 18, 2012 / 6 Comments

Warm-up Drills
I. Row 3:00
II. 30 x Turkish Get ups (alt. sides)
III. Mobility

“Tabata This!”
Tabata x Row
Rest 1 minute
Tabata x Squat
Rest 1 minute
Tabata x Pull-up
Rest 1 minute
Tabata x Push-up
Rest 1 minute
Tabata x Abmat Sit-up

Notes: The Tabata interval sequence is 8 Rounds of :20 seconds of maximal effort work followed by :10 seconds of rest. Score best/worst reps for each movement.

Post scores to comments.

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12.16.2012

By Samy Daghir / December 17, 2012 / 8 Comments

Warm-up Drills
I. Row 2:00 minutes
II. 2 Rounds
20ft Duck walk
20ft Bear crawl
20ft Crab walk
20ft Forward rolls
20ft Lateral lunges
20ft Inch worms
III. Mobility

Impact/Focus: Back Squat 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%
5 x 50%
5 x 60%
5 x 75%
3 x 85%
1+ x 95%

Post sets/reps/loads to comments.

“Pyramid Jackie”
For time
Row 500m
25x Thrusters (65/45lbs)
30x Pull-ups
25x Thrusters (65/45lbs)
Row 500m

Post scores to comments.

Skill Development
Accumulate :60 seconds for each of the following isometric holds
Ring Support
L-sit/ V-sit
Left Plank
Right Plank

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12.14.2012

By Samy Daghir / December 14, 2012 / 0 Comments

Warm-up Drills
I. Run 400m
II. 2 Rounds for Quality of:
5 x Deadlift (45/30lbs)
5 x Sumo Deadlift High-Pull (45/30lbs)
5 x Front Squat (45/30lbs)
5 x Push Press (45/30lbs)
III. Mobility

Impact/Focus: Banded Deadlifts
Instruction and Practical Application for Banded Deadlifts

Set 1: Blue Band 3-5 Reps Under Control @ 135/95lbs
Set 2: Green Band 3-5 Reps Under Control @ 135/95lbs
Set 3: Black Band 3-5 Reps Under Control @ 135/95lbs

Notes: The details above are meant as starter guidelines for coaches/athletes.

Post sets/reps/loads to comments.

“Thinkferyourselfers”
In teams of three athletes complete as many Rounds/Reps as possible in 20:00 of
10 x Clean & Jerk (115/75lbs)
20 x Burpee-Wallball Shots (20/14lbs)
30 x Push-ups

Notes: Two athletes work through the AMRAP Rounds while the third completes a 400m Sandbag Run. After the runner returns athletes switch off and repeat. Scoring will be total # of Rounds/Reps completed within the 20:00 time limit.

Post scores to comments.

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12.13.2012

By Samy Daghir / December 13, 2012 / 5 Comments

Warm-up Drills
I. Row 3:00
II. 3 Rounds of
7 x Medicine Ball Cleans
7 x Push-ups
III. Mobility

Impact/Focus: Max Effort Box Jumps 1-1-1-1-1
Against a 15:00 Running Clock establish a personal record 1RM standing Box Jump (scoring height in inches).

Max Effort Box Jumps 1-1-1-1-1

Post scores to comments.

“Gioddmanit”
For time
100ft Walking Overhead Lunges (45/25lbs)
21 x Pull-ups
21 x GHD Sit-ups
100ft Walking Overhead Lunges (45/25lbs)
18 x Pull-ups
18 x GHD Sit-ups
100ft Walking Overhead Lunges (45/25lbs)
15 x Pull-ups
15 x GHD Sit-ups
100ft Walking Overhead Lunges (45/25lbs)
12 x Pull-ups
12 x GHD Sit-ups
100ft Walking Overhead Lunges (45/25lbs)
9 x Pull-ups
9 x GHD Sit-ups
100ft Walking Overhead Lunges (45/25lbs)
6 x Pull-ups
6 x GHD Sit-ups

Post scores to comments.

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12.12.2012

By Samy Daghir / December 12, 2012 / 6 Comments

Warm-up Drills
I. Run 800m
II. 2 rounds of
20ft duck walk
20ft bear crawl
20ft crab walk
20ft leg kicks
20ft lateral lunges
20ft inchworms
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.

“Diane’s Dinner Party”
12:00 minute Ascension Ladder
2-4-6-etc… x Deadlift (225/155)
2-4-6-etc… x Handstand Push ups

Post scores to comments.

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