(603) 782-8230 | [email protected]

WOD & Blog

07.12.2013

By Samy Daghir / July 12, 2013 / 2 Comments

Warm-up Drills
I. Row 3:00
II. 6:00 AMRAP
5 x Deadhang Pull-ups
7 x Push-ups (CFGS)
9 x Slamballs (40/20lbs)
III. Mobility

Impact/Focus: Bench Press 5-5-5+
Work through the following sets of Bench Press using the 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 rep load prescribed.

5 x 40% (warm-up)
5 x 50% (warm-up)
5 x 60% (warm-up)
5 x 65%
5 x 75%
5+ x 85%

Post loads to comments.

“Abattoir III”
Complete as many reps as possible for each of the following Tabata sets per movement. Complete all 8 Rounds of one movement before proceeding to the next.

Tabata x Sumo-Deadlift High Pull (95/65lbs)
Tabata x Front Squat (95/65lbs)
Tabata x Push Press (95/65lbs)
Tabata x Thrusters (95/65lbs)

Post scores to comments.

Read More

07.11.2013

By Samy Daghir / July 11, 2013 / 4 Comments

Warm-up Drills
I. Run 400
II. 2 Rounds of
5 x Power Clean (45/30lbs)
5 x Front Squat (45/30lbs)
10 x Push ups (CFGS)
III. Mobility

“CFFB 10,000 pounds”
Lift 10,000 lbs as fast as possible using sets of one rep per movement each round as follows:

1 x Squat
1 x Bench
1 x Power Clean

Notes: You can use any weight on the lifts and it can be done in any amount of rounds.
The goal is to lift 10,000 lbs.
You can only do one rep at a time and must cycle through all three lifts to complete one round.

Post times, loads used, and round completed to comments.

“Flight Simulator”
Work through as many of the following “unbroken” double under sets as possible against a 12:00 running clock:
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

Post times to comments.

Read More

07.10.2013

By Samy Daghir / July 10, 2013 / 4 Comments

Warm-up Drills
I. Run 400m
II. 2 rounds of
5 reps x 9 fundamentals
III. Mobility

Impact/Focus: Deadlift 3RM
Warm-up using 2-3 sets of 5 reps each before working up to a new 3RM Deadlift.

Deadlift x 3-3-3-3-3

Post loads to comments.

“Sneaky 3”
10-9-8-7-6-5-4-3-2-1 reps for time of
Strict Handstand Pushups
Deadhang Pull-ups
KB Swings (32/24kg)

Post scores to comments.

Read More

07.08.2013

By Samy Daghir / July 8, 2013 / 8 Comments

Warm-up Drills
I. Run 400m
II. 3 Rounds of
20ft Duck Walk
20ft Crab Walk
20ft Bear Crawl
20ft Leg Kicks
20ft Lateral Lunges
20ft Inchworms/Hollow Support
III. Mobility

Impact/Focus: Back Squat 5-5-5+
Work through the following sets of Bench Press using the 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 rep load prescribed.

5 x 40% (warm-up)
5 x 50% (warm-up)
5 x 60% (warm-up)
5 x 65%
5 x 75%
5+ x 85%

Post loads to comments.

“Genetic Potential”
5 Rounds of the following 3:00 AMRAP
4 x DB Burpee Ground-2-Overhead (50/35lbs)
6 x Wallball-10ft (20/14lbs)
8 x H2H KB Snatch (24/16kg)
Rest 1:00 between each 3:00 interval

Post scores to comments.

Read More

07.05.2013

By Samy Daghir / July 6, 2013 / 2 Comments

Warm-up Drills
I. Run 400m
II. 3 Rounds of
1 x Rope Climb
25ft Bear Crawl
7 x Push ups (CFGS)
10 x Wall Squats
III. Mobility

Impact/Focus: Bench Press 1-1-1-1-1RM
Work through the following sets of Bench Press using the percentage based sets outlined below before establishing a new single rep maximum.

5 x 40%
5 x 50%
5 x 60%
1-1-1-1-1RM

Post sets/reps/loads to comments.

“Hippity Hop”
3 Rounds for time of
20 x DB Snatch (50/35lbs)
20 x GHD/Abmat Sit-ups
20 x Back Extensions
30 x Double-unders

Post scores to comments.

Read More

07.04.2013

By Samy Daghir / July 6, 2013 / 1 Comment

Warm-up Drills
Warm up on your own for 4th of July Open Gym format

“Bulger”
10 Rounds for time of
150m Run
7 x Chest-to-Bar Pull-ups
7 x Front Squats (135/95lbs)
7 x Handstand Push-ups

Notes: Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, assigned to the 3rd Battalion of Princess Patricia’s Canadian Light Infantry, based out of Edmonton, Alberta, died July 3, 2009 while on patrol in the Zhari district of Afghanistan when an improvised explosive device exploded near his vehicle. Cpl. Bulger is survived by his wife Rebeka, and daughters Brookelynn and Elizabeth. -via CrossFit.com

Post scores to comments.

Read More

07.03.2013

By Samy Daghir / July 3, 2013 / 4 Comments

Warm-up Drills
I. Row 3:00
II. 3 rounds of
5 x Power Clean (45/30lbs)
5 x Front Squat (45/30lbs)
5 x Push Jerk (45/30lbs)
III. Mobility

Impact/Focus: Clean
Perform the complex below every 30 seconds for 8 minutes (16 total reps of the complex)
1 x Clean Pull (60-70% 1RM Clean)
1 x Squat Clean (60-70% 1RM Clean)

Post sets/reps/loads to comments.

“Cradle to the Grave: DT”
5 rounds for time
12 Deadlift (155/115lbs)
9 Hang Power Clean (155/115lbs)
6 Push Jerk (155/115lbs)

Notes: Every time the bar touches the floor in the middle of a round a 5 x Burpee tax is immediately applied.

Post scores to comments.

Read More

07.02.2013

By Samy Daghir / July 2, 2013 / 5 Comments

Warm-up Drills
I. Run 800m
II. 6:00 AMRAP 20ft Duck Walk
20ft Crab Walk
20ft Bear Crawl
20ft Leg Kicks
20ft Lateral Lunges
20ft Inchworms/Hollow Support
III. Mobility

“Colored Squares”
For time
30 x KB Swings (32/24)
20 x Handstand Push-ups
10 x Burpees
Row 250m
30 x Pull-ups
20 x Pistols (10L/10R alt.)
10 x Burpees
Row 250m
30 x Box Jumps (24/20”)
20 x Clapping Push-ups
10 x Burpees
Row 250m

Post scores to comments.

Read More

06.28.2013

By Samy Daghir / June 28, 2013 / 4 Comments

Warm-up Drills
I. Row 3:00
II. 3 Rounds of
7 x Medicine Ball Cleans (40/20lbs)
7 x Push-ups (CFGS)
III. Mobility

Impact/Focus: Squat Optional 2RM
Warm up as necessary before working up to a 2RM for one of the following:

I. Overhead Squat x 2-2-2-2-2RM
II. Front Squat x 2-2-2-2-2RM
III. Back Squat x 2-2-2-2-2RM

Post selections/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.

Read More

06.27.2013

By Samy Daghir / June 27, 2013 / 6 Comments

Warm Up Drills
I. Row 500m
II. 3 Rounds of
5 x Deadlift (45/30lbs)
5 x Hang Power Clean (45/30lbs)
5 x Front Squat (45/30lbs)
5 x Push Press (45/30lbs)
III. Mobility

Impact/Focus: Deadlift/Snatch/C&J Optional
Against a 15:00 clock work up to a 3RM with one of the following movement options:
I. Deadlift 3RM
II. Snatch 3RM
III. Clean and Jerk 3RM

Post sets/reps/loads to comments.

“Monica’s Birthing Canal”
For time
5-4-3-2-1 x Muscle-ups
25-20-15-10-5 x Slamballs (40/20lbs)
50-40-30-20-10 x Double-unders

Post scores to comments.

Read More

Archives