WOD & Blog
ANNOUNCEMENTS:
– Charity’s Veteran Run To Home Base 9k fundraiser page link found HERE.
Warm-up Drills
I. Run 400m
II. 9 fundamentals x 5 reps each
III. Mobility
Impact/Focus: Overhead Squat
Warm-up as needed (3 sets x 5 reps) before completing the following workload for Overhead Squat.
Overhead Squat 3-3-3-3-3
Post loads to comments.
“Angry Flight”
Climb as high up the following rep ladder as possible against a 12:00 Running Clock.
3-6-9-12-15… x Thrusters (95/65)
3-6-9-12-15… x Bar Facing Burpees
3-6-9-12-15… x V-ups
Post total reps completed to comments.
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Image: Carl notices some new power during a Golf outing in preparation for a charity benefit tournament this coming June 16th. The benefit is for a friend of Coach Chase’s named Chris Dufour: read about the cause by clicking HERE.
ANNOUNCEMENTS:
– Charity’s Veteran Run To Home Base 9k fundraiser page link found HERE.
Warm-up Drills
I. Run 400m
2-3 Rounds of
3-5 x Pull-ups (kipping practice)
10 x KB Swings
10 x Hollow Rocks
II. Mobility
“Helen”
3 Rounds for time of
Run 400m
21 x American KB Swings (24/16kg)
12 x Pull-ups
Post scores to comments.
ROMWOD:”DORSAL”
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ANNOUNCEMENTS:
– Our June On-Ramp class begins Tuesday June 6th at 6pm. Tell your friends!
– Charity’s Veteran Run To Home Base 9k fundraiser page link found HERE.
Warm-up Drills
I. Run Indoors
II. 2-3 rounds of
5 x Snatch Grip Deadlift (45/35)
5 x Power Snatch
5 x Overhead Squat
5 x Klokov Press
III. Mobility
Impact/Focus: Snatch Complex
Warm-up as needed (3 sets x 3 reps) before working to establish a heavy single effort for the following snatch complex.
Snatch + Hang Snatch
Post loads to comments.
“Huntsman”
Complete 5 rounds for time of
10 x Box Jumps (30/24)
15 x Ring Push-ups
Post times to comments.
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ANNOUNCEMENTS:
– Our June On-Ramp class begins Tuesday June 6th at 6pm. Tell your friends!
– Charity’s Veteran Run To Home Base 9k fundraiser page link found HERE.
Warm-up Drills
I. 2-3 Rounds of
1 x Indoor Lap
Medicine Ball Complex
5 x Air Squat to Med Ball
5 x Med Ball Deadlift
5 x Med Ball Deadlift + Shrug
5 x Medicine Ball Cleans
5 x Med Ball Thrusters
5 x Med Ball Thruster Toss+Catch (in place)
5 x Squat Jump off Medicine Ball to max height
III. Mobility
Impact/Focus: Front Squat 1RM
Warm up as needed (3 sets x 5 reps) before working to establish a new 1-rep maximum Front Squat.
Front Squat 1-1-1-1-1RM
Notes: To reference previous scores from 04.17.2017 please click HERE.
Post loads to comments.
“Swang”
Four rounds for maximum repetitions + kcal possible.
Complete as many repetitions as possible during each movements’ minute long work interval.
1:00 x Push Press (95/65lbs)
:15 x Rest/Transitions
1:00 x GHD Sit-ups
:15 x Rest/Transitions
1:00 x Row (kcal)
1:00 Rest…
Notes: There are :15 seconds allotted for transition between movements/stations. There is also a 1:00 rest between rounds. Score is cumulative repetitions and kcal rowed for one total value. Get some, freaks.
Post scores to comments.
Skill Development:
Select one of the following
I. Back Extensions 3×10
II. Glute Ham Raises 3×10
III. Back Extensions 3×15
Iv. Good Mornings 3×10
ANNOUNCEMENTS:
– Our June On-Ramp class begins Tuesday June 6th at 6pm. Tell your friends!
– Charity’s Veteran Run To Home Base 9k fundraiser page link found HERE.
Warm-up Drills
I. Speed Rope 2:00
II. 2-3 rounds of
:15 Handstand Hold
7 x Hindu Push-ups
7 x Deadlift (45/35)
7 x Power Clean (45/35)
III. Mobility
Impact/Focus: Deadlift
Warm-up as needed (3 sets x 3 reps) before completing the following workload for Deadlift.
Deadlift 2-2-2-2-2
Post loads to comments.
“Gravitron”
Complete for time
30 x Double unders
15 x Handstand Push-ups
30 x Double unders
30 x Power Snatch (95/65)
30 x Double unders
30 x Hang Power Cleans (95/65)
30 x Double unders
15 x Handstand Push-ups
30 x Double unders
Post times to comments.
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ANNOUNCEMENTS:
– Our June On-Ramp class begins Tuesday June 6th at 6pm. Tell your friends!
– Charity’s Veteran Run To Home Base 9k fundraiser page link found HERE.
Warm-up Drills
I. 9 Foundational Movements x 5 Reps each
II. Mobility
Impact/Focus: Front Squat Heavy Singles
Warm up as needed (3 sets x 2-3 reps each) before completing the following workload for Front Squats. Utilize additional sets of single reps to build to the 90-95% workload range as needed to facilitate best lifting performance.
Front Squat 1-1-1-1 (90-95% of 1RM)
Notes: Get some (comma) freaks.
Post loads to comments.
“Put Five On It”
For time
25 x Wallball
20 x Toes-2-Bar
20 x Burpee (both hands to rig)
20 x Wallball
15 x Toes-2-Bar
15 x Burpee (both hands to rig)
15 x Wallball
10 x Toes-2-Bar
10 x Burpee (both hands to rig)
Post scores to comments.
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ANNOUNCEMENTS:
– Our June On-Ramp class begins Tuesday June 6th at 6pm. Tell your friends!
– Charity’s Veteran Run To Home Base 9k fundraiser page link found HERE.
Warm-up Drills
I. Row 2:00
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Crab Walk
25ft Bear Crawl
25ft Inchworms
25ft Spider Lunge
10 x Scorpion Stretch
III. Mobility
Impact/Focus: Power Clean + Push Jerk
Warm up as needed (3 sets x 3 reps) before working to establish a heavy single repetition record.
Power Clean + Push Jerk 1-1-1-1-1
Drop Sets 3×2 @ 80%
Notes: Today is not necessarily a 1RM effort but rather a heavy single based on how your body responds. Technique takes precedence as usual. Drop sets will be based off highest number hit.
Post loads to comments.
“All In The Hips”
Complete 10-9-8-7-6-5-4-3-2-1 reps for time of
KB Swings (32/24)
Box Jumps (24/20)
Post times to comments.
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Thank you to everyone that took time out of their weekend to show their respects for “Murph” and those who have given the ultimate sacrifice this morning. It was a great turnout and awesome atmosphere. This community continues to amaze us. It was a great kick off to an exciting summer! – CFNH Coaches
ANNOUNCEMENTS:
– Our June On-Ramp class begins Tuesday June 6th at 6pm. Tell your friends!
– Charity’s Veteran Run To Home Base 9k fundraiser page link found HERE.
Warm-up Drills
I. Row 500m
II. Coaches Choice
III. Mobility
“Victory Laps”
Complete as many rounds/reps as possible in 13:00 of
Row 500m
10 x Slamball (40/20)
25 x Abmat Sit-ups
Post rounds/reps completed to comments.
ROMWOD
“Abiding”
ANNOUNCEMENTS:
– Join us for Memorial Day “Murph” on Monday May 29th at 9am.
-Charity’s Veteran Run To Home Base 9k fundraiser page link found HERE.
Warm-up Drills
I. Speed Rope 2:00
II. 2-3 rounds of
25ft x Farmers Walk (Left)
25ft x Farmers Walk (Right)
7 x SDLHP
7 x KB Swings
III. Mobility
Impact/Focus: Deadlift Every :90
Warm up as needed before completing the following workload of Deadlift every :90 for 10 sets total.
3 x Deadlift
Notes: Athletes should plan to increase weight every 1-2 sets as form allows.
Post loads to comments.
“Swedish Fish”
Complete as many rounds/reps as possible in 6:00 of
Row 250
30 x Double unders
Rest 2:00
Complete as many rounds/reps as possible in 6:00 of
Row 250
30 x Double unders
Post total rounds/reps completed to comments.
Skill Development
Mobilize in preparation for “Murph”
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ANNOUNCEMENTS:
– Join us for Memorial Day “Murph” on Monday May 29th at 9am.
-Charity’s Veteran Run To Home Base 9k fundraiser page link found HERE.
Warm-up Drills
I. Coach’s Choice
II. Mobility
Impact/Focus: Push or Split Jerk 1RM
Warm up as needed (3 sets x 5 reps) before completing the workload below.
Push or Split Jerk x 1-1-1-1-1RM
Notes: Athletes should attempt to increase weight for each set, working up to a maximum effort single repetition Push Jerk. Get some, freaks.
Post loads to comments.
“Blackjack”
Four rounds for time of
9 x Burpees
15 x Slamball (40/20lbs)
21 x Wallball (20/14lbs)
Post scores to comments.
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