WOD & Blog
Warm-up Drills
I. Run 400m
II. 2-3 rounds of
10 x Wallball (20/14)
10 x Hollow Rocks
10 x Walking Lunges
III. Mobility
Impact/Focus: Front Squat
Warm up as needed (3 sets x 5 reps) before working to establish a 3-rep maximum for Front Squat.
Front Squat 3-3-3-3-3RM
Post loads to comments.
“Ruminant”
Complete 10-9-8-7-6-5-4-3-2-1 reps for time of
Push Press (115/75)
Slamball (40/20)
Post times to comments
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Warm-up Drills
I. Run 400m
II. 2-3 rounds of
5 x Pull-ups (Deadhang)
10 x Push-ups (CFGS)
15 x Overhead Squat (PVC)
III. Mobility
Impact/Focus: Snatch Triples
Warm-up as needed (3 sets x 5 reps recommended) before completing the following workload for Snatch.
Snatch 3-3-3-3-3
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“Bergeron Beep Test” (Courtesy CFNE)
Complete the following every minute on the minute, for as long as possible
7 x Thrusters (75/55)
7 x Pull-ups
7 x Burpees
Notes: Minimum work requirement is 10 rounds. If you are unable to complete 10 rounds, rest as needed and continue till 10 rounds are completed.
Post rounds completed or time for 10 rounds to comments.
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“In every age, no matter how cruel the oppression carried on by those in power, there have been those who struggled for a different world. I believe this is the genius of humankind, the thing that makes us half divine: the fact that some human beings can envision a world that has never existed.”–Anne Braden
Warm-up Drills
I. Run 400m
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: Push/Split Jerk Doubles
Warm up as needed before completing the following workload of Push/Split Jerk.
Push/Split Jerk 2-2-2-2-2
Notes: Increase weight across sets with an emphasis on technique over maximum possible load.
Post loads to comments.
“Kilo-Hill”
For time
10 x American KB Swings (24/16kg)
1 x Sandbag Sprint
15 x American KB Swings (24/16kg)
1 x Sandbag Sprint
20 x American KB Swings (24/16kg)
1 x Sandbag Sprint
25 x American KB Swings (24/16kg)
1 x Sandbag Sprint
20 x American KB Swings (24/16kg)
1 x Sandbag Sprint
15 x American KB Swings (24/16kg)
1 x Sandbag Sprint
10 x American KB Swings (24/16kg)
1 x Sandbag Sprint
Post scores to comments.
Skill Development
Ring Support Hold: 4 Rounds of (:20 on x :10 rest)
Rest 1:00
Ring Support Hold: 4 Rounds of (:10 on x :05 rest)
Warm-up Drills
I. Speed Rope 2:00
II. 2-3 rounds of
5 x Power Clean (45lbs)
5 x Front Squat
5 x Push Press
5 x Overhead Squat
III. Mobility
Impact/Focus #1: Overhead Squat
Warm up as needed (3 sets x 5 reps) before completing the following workload. Increase weight each set, working towards a 1-rep max for the day.
Overhead Squat 5-5-3-3-1-1
Post loads to comments.
Impact/Focus #2: Power Clean
Warm up as needed (3 sets x 5 reps each) before completing the following workload for Power Clean.
Power Clean 4-4-4-4 (75%)
Notes: Athletes should attempt to complete 4 x Touch N’ Go repetitions; warm-up well in order to facilitate 4 working sets at 75% of a recent 1RM. Reference numbers from 06.07.2016
Post loads to comments.
WOD
5-10:00 Metabolic Conditioning
“A human being should be able to change a diaper, plan an invasion, butcher a hog, conn a ship, design a building, write a sonnet, balance accounts, build a wall, set a bone, comfort the dying, take orders, give orders, cooperate, act alone, solve equations, analyze a new problem, pitch manure, program a computer, cook a tasty meal, fight efficiently, die gallantly. Specialization is for insects.”
— Robert Heinlein, Time Enough for Love
Warm-up Drills
I. Coach’s Choice
II. Mobility
“Four Fiddies”
For time
Row 50kcal
50 x Handstand Push-ups
50 x Medicine Ball Clean (+Over-Shoulder)
50 x GHD Sit-ups
Post scores to comments.
Skill Development (Post WOD)
4 Rounds for quality of
8 x Barbell Row
4 x Turkish Get-ups (2R+2L)
Notes: Increase weight across both movements per round if possible to ensure a progressively challenging workload. Turkish Get-ups may be executed 2 reps per left side + 2 reps right; OR 1 rep left + 1 rep right + 1 rep left + 1 rep right during each round. Overhand grip for the Barbell Row.
Post scores/loads to comments.
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Daren showing how we support R.E.D. Friday’s @ CFNH.
Warm-up Drills
I. Run 400m
II. 2-3 rounds of
5 x Pull-ups
7 x Hindu Push-ups
10 x Goblet Squats (24/16)
III. Mobility
Impact/Focus: Front Squat
Warm up as needed (3 sets x 5 reps) before working to establish a 5-rep maximum for Front Squat.
Front Squat 5-5-5-5-5RM
Post loads to comments.
“Milradian”
Complete 4 rounds for time of
8 x Box Jumps (30/24)(Step Down)
10 x Pull-ups
16 x KB Snatch (24/16)(8L/8R)
Post times to comments.
Skill Development
5 sets for Quality
10 x Push-ups
Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
5 x Snatch Grip Deadlift
5 x Barbell Row
5 x Power Snatch
5 x Klokov Press
III. Mobility
Impact/Focus: Snatch Complex
Warm up as needed (3 sets) before working to establish a maximum effort in the following snatch complex.
1 x Power Snatch + 1 x Snatch
Notes: Quality before weight today will be the focus as we’ll be shifting our focus to the full lifts in the coming weeks.
“Project Thunder”
Complete 5 rounds for time of
10 x Deadlift (225/155)
20 x Wallball (20/14)
Post times to comments.
Skill Development
For time
100 x V-ups
“And those who were seen dancing were thought to be insane by those who could not hear the music.”–Nietzsche
Warm-up Drills
I. Coach’s Choice
II. Mobility
Impact/Focus: Press
Warm up as needed (3 sets x 5 reps) following a movement review, before completing the workload below.
Press 5-4-3-2-1RM
Notes: Athletes should attempt to increase weight for each set, working up to a maximum effort single repetition Press.
Post loads to comments.
“Repeat Offender”
Complete the following for time
Run 400m
30 x Ring Push-ups
30 x Ring Rows
Run 400m
15 x Ring Push-ups
15 x Ring Rows
15 x Ring Push-ups
15 x Ring Rows
Run 400m
10 x Ring Push-ups
10 x Ring Rows
10 x Ring Push-ups
10 x Ring Rows
10 x Ring Push-ups
10 x Ring Rows
Run 400m
Notes: Rx+ may find an additional challenge among the following movement parameters; Set up the rings at a height even with a Box or stack of bumpers so that the torso/body is parallel to the deck at the bottom of the Ring Push-up and at the top of the Ring Row. Quality range of motion is critical for each repetition to count. We will again remind all of our athletes: Time is relative to the quality each athlete is willing to put into their movements during training. Get some, freaks.
Post scores to comments.
Skill Development
I. Mobilize
II. Slay Goats
Warm-up Drills
I. Run 400m
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: Overhead Squat Triples
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.
Impact/Focus #2: Power Clean Doubles
Warm up as needed (3 sets x 3 reps each) before working up to a challenging double for Power Clean.
Power Clean 2-2-2-2-2
Notes: Athletes should attempt to complete 2 x Touch N’ Go repetitions; warm-up well in order to facilitate 5 working sets at 85-90% of a recent 1RM. Reference numbers from 06.07.2016
Post loads to comments.
WOD
5-10:00 Metabolic Conditioning
“I know not what course others may take; but as for me, give me liberty or give me death!”~Patrick Henry
Blog Article by Donny Shankle: Understanding Misery
ANNOUNCEMENTS:
– Our July on-ramp starts Tuesday July 5th at 6:00pm. Tell your friends!
Warm-up Drills
I. Run 800m
II. 2-3 Rounds for time of
3 x Rope Pulls to Standing
:15 x Handstand Hold (wall)
10 x Air Squats (Wall Therapy)
III. Mobility
“Fetch”
Complete as many Rounds/Reps as possible in 20:00 of
1 x Rope Climb
3 x Handstand Push-ups
5 x Back Squat (*see notes)
15 x GHD Sit-ups
Notes: Back Squat loads should be 70% of last week’s working weight of 3 x 5 Back Squat training (link HERE).
Post rounds completed to comments.
Skill Development
A. 21-15-9 reps/time (seconds) for quality of
Hip & Back Extension
L-sit or Support (Rings or Matador/Static)
B. DB Row: 3 sets of 10 reps, each side, increasing weight as proper form dictates.
Notes: Back Extension, Hip Extension, and Hip & Back Extension demonstration video link found HERE.
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