WOD & Blog
Warm-up Drills
I. Run Indoors
II. 2-3 rounds of
5 x Snatch Grip Deadlift
5 x Power Snatch
5 x Overhead Squat
5 x Klokov Press
III. Mobility
Impact/Focus: Snatch
Warm up as needed (3 sets x 3 reps) before completing the following workload of Snatch. Percentages should be based of 1RM Snatch.
3×1 @ 75%
3×1 @ 80%
3×1 @ 85%
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“Death by 50ft Sprint”
Every minute on the minute add an additional 50ft Sprint to your workload. Continue in this fashion until unable to complete the requisite distance within the time allotted. This workout will have a 12:00 cap.
1 x 50ft Sprint (0:00-1:00)
2 x 50ft Sprints (1:00-2:00)
3 x 50ft Sprints (2:00-3:00)
etc…
Post scores to comments.
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Congratulations to our January On-Ramp athletes Praveen, Luke, Willem, and Carl!
Warm-up Drills
I. Row 2 minutes
or Indoor Run 8-10 laps
(include 10-25ft intervals of hs walking at will)
II. 2-3 rounds of
10 x KB Swings
25ft Waiter’s Walk
:20 x Armbar Stretch
III. Mobility
Impact/Focus: Deadlift 5-5-5 (Wk2)
Work through the following sets of Deadlift using the percentage based sets outlined below.
To determine loads use 5-rep Deadlift established on 01.06.2017 linked HERE.
5 x 40% (warm-up)
5 x 50% (warm-up)
5 x 60% (warm-up)
3 x 5 reps (5-10 lbs more than previous week)
Notes: Use your previously established Deadlift 5RM to determine loads for today. We will continue to stress the importance of all athletes keeping an accurate record of their numbers from the previous week. Whether this is through a notebook, mobile app, or the Triib software, please put forth the effort so that you can benefit the most this strength progression.
1-Rep Maximum/Percentage Calculator
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“Glee”
4 Rounds for time of
7 x Muscle-ups
15 x Russian KB Swings (32/24kg)
30 x Walking Lunges (bodyweight)
Post scores to comments.
Skill Development
**See whiteboard options
Warm-up Drills
I. Coach’s Choice
II. Mobility
Impact/Focus: Push Press 5-5-5
Warm-up as needed (3 sets x 5 reps) before completing the following workload for Push Press.
Push Press 5-5-5 @75%5RM
Notes: Link to 5 rep maximum Push Press 01.11.2017 post HERE.
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“Seabees”
5 Rounds for time of
10 x Burpees (jump on bumper)
15 x Ground-2-Overhead (45/25lbs)
40 x Double-unders
Post scores to comments.
Skill Development
I. MOBILITY!!
THE 2017 CROSSFIT OPEN IS FEB 23 – MAR 27… REGISTER AND COMPETE ALONGSIDE YOUR COMRADES!
Warm-up Drills
I. Speed Rope 2:00
II. 2-3 rounds of
25ft Waiters Walk
10 x Overhead Squat (45lbs)
10 x Hollow Rocks
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 2-2-2-2-2
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Impact/Focus #2: Unbroken Reps
Rotate through the following stations working to complete the assigned reps unbroken in 1:00.
4 rounds
1:00 x Wallball (20/14) (20 reps)
:20 Rest
1:00 x Sledgehammer Strikes (20 reps)
:20 Rest
1:00 x GHD Sit-ups (20 reps)
:20 Rest
Skill Development
CFNE Bulletproof Shoulders: DEMO HERE
THE 2017 CROSSFIT OPEN IS FEB 23 – MAR 27… REGISTER AND COMPETE ALONGSIDE YOUR COMRADES!
Warm-up Drills
I. Run (Indoors)
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
“Why Not”
For time
5 Rounds of “Cindy”:
5 x Pull-ups
10 x Push-ups
15 x Air Squats
Then…
3 Rounds of “D.T.”:
12 x Deadlift (155/105lbs)
9 x Hang Power Cleans (155/105lbs)
6 x Push Jerk (155/105lbs)
Then…
Row 1000m
Notes: Assault through, there are no rest intervals between the three overall tasks. Thanks to CFNE for this metcon. Get some, freaks.
Post times to comments.
Skill Development
Complete 2 reps of Turkish Get-ups, one each side, every other minute on the minute for 12 minutes. Increase weight across sets as able.
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Warm-up Drills
I. Speed Rope 2:00
II. 2-3 rounds of
:20 Handstand Hold
10 x Hollow Rocks
10 x Air Squats (Wall Therapy)
III. Mobility
Impact/Focus: Back Squat
Warm up as needed before completing the following workload based off your 1RM Back Squat from 01.09.2016.
7 @ 65%
6 @ 70%
5 @ 75%
4 @ 80%
3 @ 85%
2 @ 90%
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“Vertical Dreams”
Complete as many reps as possible in 10:00 climbing with the following rep scheme:
2-4-6-8-10 etc… x Handstand Push-ups
2-4-6-8-10 etc… x Box Jumps (24/20)
Post rep completed to comments.
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Warm-up Drills
I. Row 2 minutes
II. 2-3 rounds of
10 x KB Swings
25ft Waiter’s Walk
:20 x Armbar Stretch
III. Mobility
Impact/Focus: Deadlift 5-5-5
Warm-up as needed (3 sets x 5 reps) before completing the following workload for Deadlift.
Deadlift 5-5-5 @75%5RM
Notes: Link to 5 rep maximum deadlift 01.06.2017 post HERE.
Post loads to comments.
“A Friday”
Complete the workload below every minute on the minute for 14:00 alternating between the following movements.
Odd: 10 x Thruster (75/55lbs)
Even: 10 x Toes-2-Bar
Post scores to comments.
Skill Development
I. Slay Goats
II. Slay Mobility
III. Post WOD Nutrition
IV. Sleep
Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
5 x Snatch Grip Deadlift
5 x Hang Power Snatch
5 x Overhead Squat
5 x Klokov Press
III. Mobility
Impact/Focus: Hang Power Snatch
Warm up as needed (3 sets x 3 reps) before completing the following workload for Hang Power Snatch (@ Knee Cap).
Hang Power Snatch 3-3-3-3-3
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“Oar’s Revenge”
Complete as many rounds/reps as possible in 6:00 of:
Row 250m
10 x Ring Dips
Rest 2:00
Complete as many rounds/reps as possible in 5:00 of:
Row 250m
10 x Burpees Over Rower
Post rounds/reps completed to comments.
Skill Development
Muscle up Work (Full, Transitions, Negatives, etc.)
Warm-up Drills
I. Run (Indoors)
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 #1: Push Press 5RM
Warm up as needed (3 sets x 5 reps) before working to establish a new 5-rep maximum effort for Push Press.
Push Press 5-5-5-5-5RM
Post loads to comments.
Impact/Focus #2: Midline Strength
Complete 4 rounds for quality of
10 x Slamball (40/20)
15 x GHD Sit-ups
20 x Russian Twists (40/20)
WOD
5-10:00 Metabolic Conditioning
Warm-up Drills
I. Row 2 minutes
II. 2 Rounds of
6 x Medicine Ball Cleans (20/14lbs)
8 x Overhead Walking Lunges (20/14lbs)
8 x Hollow Rocks
III. Mobility
Impact/Focus: Power Clean
Warm up as needed before completing the following workload of Power Snatch every :90 for 7 working sets.
2 x Power Clean
Notes: Athletes should plan to stage weights for increasing loads across sets as able. Reps should be touch and go. Ideal workload range would be 80-90% of 1rm.
Post loads to comments.
“Puppies”
6 Rounds for time of
10 x Pull-ups
7 x Box Jumps (24/20”)
50ft Overhead Walking Lunges (45/25lbs)
Post scores to comments.
Skill Development
A. 3 sets of 20 x GHD Sit-ups
B. 3 sets of 30 x Abmat Sit-ups