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WOD & Blog

08.27.2013

By Samy Daghir / August 27, 2013 / 3 Comments

Warm-up Drills
I. Row 750m
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: Clean & Jerk/Clean Pulls
Complete 2-3 warm-up sets before completing one of the following workloads:

I. Clean & Jerk x 2-2-2-2
II. Clean (Squat) x 2-2-2-2
III. Clean Technique x 2-2-2-2

Notes: Weight should increase with each set with the exception of Option III which should be appropriately loaded for those who need to focus on technique.

Post sets/reps/loads to comments.

“The Seven”
7 rounds for time of
7 x Ring Push-ups
7 x Thrusters (135/95lbs)
7 x Knee to Elbows
7 x Sumo Deadlift High-pull (32/24kg)
7 x Burpees
7 x KB Swings (32/24kg)
7 x Pull ups

Notes: A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.

Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.
-via CrossFit.com

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08.26.2013

By Samy Daghir / August 26, 2013 / 4 Comments

Warm-up Drills
I. Run 400m
II. 2 rounds of
10 x Deadhang Pull-ups
10 x Push-ups
10 x Reverse Walking Lunge Reach (alt.Samson Stretch)
10 x PVC Pass-through
10 x PVC OHS or Wall Facing Squats
III. Mobility

Impact/Focus: Back Squat 3-3-3-3-3
Warm up with 3 sets of 5 reps each before working through the following:

Back Squat 3-3-3-3-3

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“Y is for YES!”
Complete as many rounds/reps as possible in 8:00 of
4 x Push/Split Jerk (155/115lbs)
8 x Handstand Push-ups
12 x GHD/Abmat Sit-ups
Rest 2:00
Then…
3 Rounds for time of
20 x Wallball (20/14lbs)
200m Run

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08.23.2013

By Samy Daghir / August 23, 2013 / 1 Comment

Warm-up Drills
I. Speed Rope 2:00
II. 6:00 AMRAP of
1 x Rope Climb
5 x Burpees
7 x KB Goblet Squat (24/16kg)
III. Mobility

“Tidal Pools”
6:00 AMRAP of
6 x 1-Arm DB Snatches (50/35lbs)
10 x KB Swings (32/24kg)
Rest 1:00
Then…
6:00 AMRAP of
8 x Ring Dips
15 x Jump Squats (45lbs)
Rest 1:00
Then…
6:00 AMRAP of
12 x GHD/Abmat Sit-ups
20 x Double-unders

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08.22.2013

By Samy Daghir / August 22, 2013 / 1 Comment

Warm-up Drills
I. Run 400m
II. 2 rounds of
6 x Deadlift (45/30lbs)
6 x Hang Power Cleans (45/30lbs)
6 x Front Squat (45/30lbs)
6 x Push Press (45/30lbs)
III. Mobility

Impact/Focus: Deadlift 1-1-1-1-1RM
Warm-up with 3 sets x 5 reps each @40-60%1RM before working up to a Deadlift single repetition maximum.

Deadlift 1-1-1-1-1RM

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“Hang On”
For time
25 x Thrusters (95/65lbs)
25 x Toes-2-Bar/K2E
25 x Box Jumps (24/20”)
25 x Toes-2-Bar/K2E
25 x Thrusters (95/65lbs)

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Skill Development
6 Rounds of (:20 on x :10 rest)
L-sit/V-sit
6 Rounds of (:20 on x :10 rest)
Ring Support

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08.21.2013

By Samy Daghir / August 21, 2013 / 4 Comments

Warm-up Drills
I. Run 800m
II. 4:00 AMRAP of
5 x Pull-ups
10 x Push-ups
15 x Air Squat
III. Mobility

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

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“Closed Beach”
15:00 AMRAP of
8 x Sandbag Ground-2-Overhead (70/40lbs)
10 x Clapping/Plyo Push-ups
12 x Pistols (R+L=1Rep)

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08.20.2013

By Samy Daghir / August 20, 2013 / 3 Comments

Warm-up Drills
I. Row 2:00
II. 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 EMOTM
Complete 2 reps every minute on the minute for 10 minutes; select from the following options based on current athletic skill level.

I. Snatch
II. Power Snatch
III. Snatch High Pull

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“Catfish Hunter”
4 Rounds for time of
Row 250m
9 x Deadhang Pull-ups
12 x Clapping/Plyo Push-ups
15 x KB Swings (32/24kg)

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08.19.2013

By Samy Daghir / August 19, 2013 / 8 Comments

Warm-up Drills
I. Run 400m
II. 2 Rounds of
5 x Pull-ups
7 x KB Swings
9 x Medicine Ball Cleans (40/20lbs)
III. Mobility

Impact/Focus: Front Squat 5-5-5-5-5
Warm up as necessary (2-3 sets x 3-5 reps each) before completing the workload below.

Front Squat x 5-5-5-5-5

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“Perfect Practice”
Run 400m
Then…
Complete 15-12-9-6-3 reps of
Squat Clean (135/95lbs)
Lateral Burpees (over bar)

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08.16.2013

By Samy Daghir / August 16, 2013 / 3 Comments

Warm-up Drills
I. Row 750m
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
Warm-up as necessary before choosing from the following options to work through:

I. Weighted Ring/Statics Dips x 5-4-3-2-1
II. Static Dips x 5-5-5-5-5
III. Banded Dips/Negatives x 5-5-5-5-5

Post loads to comments.

“Blackjack II”
Complete the following against a 16:00 clock
Run 800m
In time remaining, as many rounds/reps as possible of
9 x Wallball (20/14lbs)
15 x Abmat Sit-ups
21 x Double-unders

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08.15.2013

By Samy Daghir / August 15, 2013 / 4 Comments

Warm-up Drills
I. Run 800m
II. 2 Rounds of
5 x Inchworms
10 x Medicine Ball Cleans (40/20lbs)
15 x Wall Squats
III. Mobility

“Shaky Ladder”
8:00 Ascension Ladder with reps of 1-2-3-4-5…etc.
Thrusters (95/65)
Box Jumps (24/20)
Rest 2:00
Then…
4:00 Ascension Ladder (reps of 1-2-3-4-5…etc.)
Push-ups (CFGS)
Slamballs (40/20lbs)

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Skill Development
Rope Climb Technique (securing feet/legs)

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08.14.2013

By Samy Daghir / August 14, 2013 / 4 Comments

Warm-up Drills
I. Tabata Speed Rope
II. 6:00 AMRAP of
10 x Push-ups (CFGS)
10 x KB Swings (24/16kg)
10 x Hollow Rocks (2ct)
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.

“Black Lung III”
Choose one of the three C2 Rowing options below
I. 3 Rounds of Row 1000m x 2:00 Rest
II. 5 Rounds of Row 500m x 1:00 Rest
III. 12 Rounds of :30 x Max Distance x :20 Rest

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Skill Development
25-20-15-10-5 reps of
GHD/Abmat Sit-ups
Back Extensions

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