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WOD & Blog

Monday 01.24.2022

By Samy Daghir / January 24, 2022 / 1 Comment

Warm-up Drills
I. 3 rounds of
Row x 1:00
10 x Hollow Rocks
10 x Banded Pull Aparts
II. Dynamics & Mobility

Impact/Focus: Back Squat 3-3-3+ (WEEK 2)
Work through the following sets of Back Squat using the percentage based sets outlined below.

Warm-up Sets
8-10 reps x Air Squat
8-10 reps x Barbell
8-10 reps x <40%
5 x 50%
3 x 60%

Working Sets
3 x 70%
3 x 80%
3+ x 90% (max reps)

Notes: See above image for alllllll the information and program insights needed for the upcoming strength progressions as we lead up to the CrossFit Open.

Post scores to comments.

“Jackie”
For time
Row 1000m
50 x Thrusters (45/35lbs)
30 x Pull-ups

Notes: This is a benchmark WOD. Log and reference scores as necessary to help determine the best scaling protocol and to track personal records.

Post scores to comments.

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Friday 01.21.2022

By Samy Daghir / January 21, 2022 / 0 Comments
Strength training info for your Presses today.         Click to enlarge.

Warm-up Drills
I. Row x 500m
30 x Hollow Rocks
30 x Banded Pull Aparts
II. Dynamics & Mobility

Impact/Focus: Deadlift 5-5-5+ (WEEK 1)
Work through the following sets of Deadlift using the percentage based sets outlined below.

Warm-up Sets
Build to 60% with sets of 5’s and 3’s before working through the following;

Working Sets
5 x 65%
5 x 75%
5+ x 85% (max reps)

Notes: See above image for alllllll the information and program insights needed for the upcoming strength progressions as we lead up to the CrossFit Open.

Post scores to comments.

“Down Shift”
AMRAP 7:00 of
Row 100m (+100m per round)
Handstand Push-ups 3-6-9… (+3 reps per round)
Box Jump Overs 3-6-9… (24/20″)

Rest 1:30

AMRAP 7:00 of
Row 100m (+100m per round)
Handstand Push-ups 2-4-6-8… (+2 reps per round)
Box Jump Overs 3-6-9… (+2 reps per round)

Notes: Scaling and movement standards and assignments will be covered at the whiteboard brief.

Post scores to comments.

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Thursday 01.20.2022

By Samy Daghir / January 20, 2022 / 0 Comments
Strength training info for your Presses today.         Click to enlarge.

Warm-up Drills
I. Row x 2:00
20 x Hollow Rocks
20 x Banded Pull Aparts
:30R/:30:L x KB Sink Drill
:30R/:30:L x KB Armbar Stretch
1:00 x T-spine Roller Stretch Drill
III. Dynamics & Mobility

Impact/Focus: Press 5-5-5+ (Week 1)
Work through the following sets of Press using the percentage based sets outlined below.

Warm-up Sets
8-10 reps x Barbell
5 reps x <40%
5 x 50%
3 x 60%

Working Sets
5 x 65%
5 x 75%
5+ x 85% (max reps)

Notes: See above image for program and one rep max scaling guidance.

Post scores to comments.

“Balloons”
Complete the workload per movement on the minute.
Extra time remaining is earned rest/transition time;

5 Rounds (20 minutes total time)

1:00 x
1 Rope Climb, 8 Pull-ups or 12 Ring Rows

1:00 x
12-15 GHD Sit-ups or 12-15 Abmat Sit-ups

1:00 x
8-12 Ring Dips or Push-ups

1:00 x
15 Slamball

Notes: Additional challenge = Max reps per minute, ‘Fight Gone Bad!’ style for the final round.

Post total reps per movements to comments.

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Wednesday 01.19.2022

By Samy Daghir / January 19, 2022 / 0 Comments

Warm-up Drills
I. 3 rounds of
Row x 1:00
10 x Hollow Rocks
10 x Banded Pull Aparts
II. Dynamics & Mobility

Impact/Focus: Power Snatch Doubles
Warm-up Sets/Reps x 5 Minutes (building to working weight)

Every 2:00 x 7 Rounds complete the following
2 x Snatch (climb weight)

Post scores to comments.

“Nerf N’Smurf”
Versus 15:00 minutes
30 x Burpees
15 x Power Snatch (75/65lbs)
25 x Burpees
15 x Power Snatch (95/75lbs)
20 x Burpees
15 x Power Snatch (115/85lbs)
15 x Burpees
15 x Power Snatch (135/95lbs)

Post time completing burpees and max reps at heaviest weight to comments.

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Tuesday 01.18.2022

By Samy Daghir / January 18, 2022 / 1 Comment

Today’s workout is… yesterday’s workout!

Take two! Action!

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Monday 01.17.2022

By Samy Daghir / January 16, 2022 / 0 Comments

Today is Our National Martin Luther King Memorial Holiday

[Every year the birthday of Reverend Martin Luther King is observed as a federal holiday as our country pays respects to the man who played such a pivotal role in the Civil Rights and Social Justice Movements.

Today marks the 35th year of the day’s named significance which continues to stand as a statement and reminder of a life entirely committed to public service.

Martin Luther King Day is also known as a day of service when Americans are encouraged to volunteer with charitable organizations to help their communities.

In Dr. King’s honor & memory the third Monday in January is considered ‘a day on, not a day off’ as millions endeavor to carry out philanthropic and altruistic acts as their personal statements of humble appreciation and acknowledgment.]


CLICK IMAGE TO ENLARGE; PLEASE READ IT HAS EVERYTHING YOU NEED TO KNOW FOR THE NEXT MONTH’S STRENGTH PROGRESSION. To read the original article from which this image was pulled please visit the following link: https://www.myworkoutplans.net/jim-wendlers-workout-plan-for-raw-strength-531/

Warm-up Drills
I. 3 rounds of
Row x 1:00
10 x Hollow Rocks
10 x Banded Pull Aparts
II. Dynamics & Mobility

Impact/Focus: Back Squat 5-5-5+ (WEEK 1)
Work through the following sets of Back Squat using the percentage based sets outlined below.

Warm-up Sets
8-10 reps x Air Squat
8-10 reps x Barbell
8-10 reps x <40%
5 x 50%
3 x 60%

Working Sets
5 x 65%
5 x 75%
5+ x 85% (max reps)

Notes: See above image for alllllll the information and program insights needed for the upcoming strength progressions as we lead up to the CrossFit Open.

Post scores to comments.

“Thunder Snow”
For time

Complete 60/42kcal Row in as few Tabata Intervals as possible
Then…
10-9-8-7-6-5-4-3-2-1 reps of
Thrusters (95/65lbs)
Pull-ups

Notes: Scaling and Rx+ options to be discussed during their dramatic Whiteboard Brief Reveal.

Post scores to comments as total time to complete the kcal portion and the 10-1 couplet.

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Friday 01.14.2022

By Samy Daghir / January 13, 2022 / 0 Comments

Warm-up Drills
I. 3 rounds of
Row x 1:00
10 x Hollow Rocks
10 x Banded Pull Aparts
II. Dynamics & Mobility
III. Deadlift Review & Warm-up

Impact/Focus: Deadlift 1-Rep Maximum
*Establish a one rep maximum for the Wendler Strength Cycle.
*Warm-up sets are 5 reps up to 55% of a 1RM and 3 reps up to 80%.
*Work Single reps from 80% through the establishment of a new one rep maximum.

Versus an 20:00 Running Clock:
Establish a 1 rep Maximum Deadlift

Post scores to comments.

“Ballzy”
AMRAP 12:00 of
10 x Air Squats
10 x GHD/Abmat sit-ups
15 x Medicine Ball Jump Squats (20/14lbs)
15 x GHD/Abmat sit-ups
20 x Reverse Wallball (20/14lbs)
20 x GHD/Abmat sit-ups
25 x Wallball (20/14lbs)

Notes:

  • Team Version is Double the reps and assault through with a partner; one athlete works at a time.
  • Abmat Sit-ups may be anchored and alternate sit-up reps with a medball throw/pass connecting the transition between athletes. Similarly, the Wallball work may be done in the partner style over the rig.
  • Reps may be split in any manner provided half the work is done by each athlete and each movement is complete before moving on as a team.
    Rx+ …
    10 x Air Squats
    10 x GHD/Abmat sit-ups
    20 x Medicine Ball Jump Squats (20/14lbs)
    20 x GHD/Abmat sit-ups
    30 x Reverse Wallball (20/14lbs)
    30 x GHD/Abmat sit-ups
    40 x Wallball (20/14lbs)
    … team version also applicable with the double down on total reps..
  • Additional points of performance, scaling, etc. to be discussed during the whiteboard brief and set-up.

Post scores to comments.

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Thursday 01.13.2022

By Samy Daghir / January 13, 2022 / 0 Comments

Warm-up Drills
I. Dynamic Warm-up for Ankles/Calves
II. 3:00 x Jumprope
III. Mobility
IV. Armbar Stretch, KB Sink Drill & Turkish Get-up Warm-ups

Impact/Focus: Turkish Get-up Time Trial
Warm-up as needed before completing the following task for time with a single Dumbbell or KB weight.

20 x Turkish Get-ups
*alternate arms each rep, 10 reps total per side

Post scores to comments.

“Wyatt Erp”
5 Rounds for time of
10 x 1-arm Devil’s Press (35/20lbs)
12 x Pull-ups
35 x Double-unders

Notes:

  • Scale weight as needed.
  • Ring Rows, Banded Pull-ups or Jumping Pull-ups may be subbed in today for 15 reps per round.
  • Scale to 20 x Double-unders or 50 x Single-unders.
  • Devil’s Press may upgrade to two 35/20lb Dumbbells, Pull-ups to Chest-to-Bar Pull-ups & 50 x Double-unders per round.

Post scores to comments.

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Wednesday 01.12.2022

By Samy Daghir / January 12, 2022 / 0 Comments
CONGRATULATIONS MICHELLE, IZZY & WHITNEY!!!!

Warm-up Drills
I. 2 rounds of
Row x 1:00
15 x Hollow Rocks
15 x Banded Pull Aparts
II. Dynamics & Mobility

Impact/Focus: Press 1-Rep Maximum
*Establishing a one rep maximum for the Wendler Strength Cycle.
*Warm-up sets are 3-5 reps up to 55% of a 1RM and 2-3 reps up to 80%.
*Work Single reps from 80% through the establishment of a new one rep maximum.

Versus a 15:00 Running Clock:
Establish a 1 rep Maximum Press

Post scores to comments.

“Seagram Sevens”
7 minute AMRAP of
7 x Medicine Ball Cleans (20/14lbs)
7 x Push-ups

Post scores to comments.

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Tuesday 01.11.2022

By Samy Daghir / January 11, 2022 / 0 Comments

Warm-up Drills
I. 3 rounds of
Row x 1:00
10 x Hollow Rocks
10 x Banded Pull Aparts
II. Dynamics & Mobility

Impact/Focus: Power Cleans
Warm-up sets/reps as needed emphasizing the maintenance of ideal position over the bar from the first through the second ‘pull’.
Climb weight across sets/reps as needed.
Reset for each rep today, no touch and go sets.

6 Rounds, on the 2:00 of
Power Cleans 3-3-3-3-3-3

Post scores to comments.

“Imaginary Numbers”
For Time
21-18-15-12-9-6-3 reps of

American KB Swings (24/16kg)
Toes-to-Bar
Box Jumps (24/20”)

Post scores to comments.

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