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WOD & Blog

Friday 03.26.2021

By Samy Daghir / March 28, 2021 / 0 Comments

Warm-up Drills
I. Run 400m or Row 500m
II. Coach’s Choice or Dynamic Series
– Tall Duck Walk
– Walking Calf Raises
– Pike Walk
– Spiderman Lunges
– Stiff Leg Bear Crawl
– Alternating Lateral Lunges
III. Scorpion/Yoga Sandwich
IV. Mobility Drills

Impact/Focus: Push/Split Jerk Singles & Hang Cleans
7 Rounds, on the :90 seconds of

1 x Push/Split Jerk (Build to heavy single or 1 rep maximum)

Then… Drop 10-20% and complete the following;

3 Rounds, on the :90 seconds of

1 x Hang Clean & Jerk (Drop set weight)

Post scores to comments.

“Prac App 21.3”
Complete the following skill/movement training circuit, working 5-10 reps per movement; adjust sets/reps/volume to maintain a moderate exertion rather than max effort today.

1:00 x Front Squat (95/65lbs)
1:00 x Toes-to-Bar
1:00 x Thrusters (95/65lbs)

1:00 x Front Squat
1:00 x Toes-to-Bar
1:00 x Thrusters

1:00 x Front Squat
1:00 x Pull-ups
1:00 x Thrusters

1:00 x Front Squat
1:00 x Pull-ups
1:00 x Thrusters

1:00 x Front Squat
1:00 x Bar Muscle-ups
1:00 x Thrusters

Notes: Athletes will use the progression of movements coming with their respective divisions when hitting 21.3 and 21.4 Monday.

Post scores to commets.

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Thursday 03.25.2021

By Samy Daghir / March 25, 2021 / 0 Comments

Warm-up Drills
I. Run 400m or Row 500m
II. Coach’s Choice or Dynamic Series
– Tall Duck Walk
– Walking Calf Raises
– Pike Walk
– Spiderman Lunges
– Stiff Leg Bear Crawl
– Alternating Lateral Lunges
III. Scorpion/Yoga Sandwich
IV. Mobility Drills

Impact/Focus: Skills & Stills
Work through the following skill assignments for 12 Rounds total, alternating each interval as shown below;

12 Rounds of (:30 work x :30 rest)

Odd Minutes:
Handstand Hold :10 seconds, :20 seconds, or Max Reps to % for HSPU

Even Minutes:
L-sit Hold for :10 seconds or :20 seconds

Notes:

  • If doing the HSPU option for today; Round 1 is max reps while the following rounds will be 30-40% of that rep count established.

Posts selections and scores to comments.

“No Brakes”
Complete for time
Run 800m
10 x Handstand Push-ups
20 x Renegade Rows (35/20lbs)
30 x Burpees
40 x American KB Swings (24/16kg)
50 x GHD/Abmat Sit-ups
200ft x Bear Crawl

Notes:

  • Scaled version will have a 400m Run and 100ft x Bear Crawl.
  • Additional movement scaling will be covered at the whiteboard brief.

Post scores to comments.

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Wednesday 03.24.2021

By Samy Daghir / March 24, 2021 / 0 Comments
Mel, it has been our absolute honor and privilege to have you back with the crew training and toiling in the trenches after securing your USAF Commission. Your presence here will pale in comparison to the impact someone of your caliber and disposition will bring to the Airmen/women you will lead. Thank you for your service and comraderie, we will miss you and look forward to tales of your exploits (and future visits!). Fair winds and following seas, Ma’am! Remember: Tie Dye never says Die.

Warm-up Drills
I. Run 400m or Row 500m
II. Dynamic Series
– Tall Duck Walk
– Walking Calf Raises
– Pike Walk
– Spiderman Lunges
– Stiff Leg Bear Crawl
– Alternating Lateral Lunges
III. Scorpion/Yoga Sandwich
IV. Mobility Drills

Notes: Emphasis for the Full Clean movement in Mobility will entail 1. Front Rack Barbell Mashing as well as 2. a 1:00 Squat hold. Warm-up reps with the barbell will have a predecessor set or two of Air Squats building to a fast pull into the bottom of the Squat position to prepare for the Full Clean receiving position.

Impact/Focus: Full Clean
Warm-up as needed before working through the following every two minutes; starting weight should be at 50-60% of a 1rm.

Full Clean x 5-3-3-3-1-1-1

Notes:

  • Climb weight every round as able, working through barbell cycling ranges of weights before building to heavy singles or a one rep max.
  • Set-up barbells, collars, and weight change options prior to starting the clock in order to permit a focus on the movement being trained and appropriate loading & weight progressions.

Post scores to comments.

“Melodrama”
3 Rounds of
5:00 work x 1:00 rest of
Row 30/20kcal
In the time remaining AMRAP of
5 x Clean (135/95lbs)
10 x Ring Dips

Notes:

  • Newer athletes will be scaling the Ring Dips to Static Dips, Box/Bench Dips, or Push-ups as necessary to facilitate today’s metcon while priming for upcoming Dip progression strength work.
  • The clean will be emphasized as a movement to train rather than a weight association; ‘proficiency and consistency before intensity’.
  • Use a 50-60% of the best weight lifted during the Impact/Focus portion of training to assist in determining a safe and effecting weight for the Met.Con.
  • PS Met.Con. means Metabolic Conditioning and alludes to the physically demanding training performed as a time or task priority (AMRAP and For Time WODs) such as the above Row, Clean & Ring Dip training.

Post scores to comments as rounds/reps completed for each 5 minute AMRAP.

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Tuesday 03.23.2021

By Samy Daghir / March 23, 2021 / 0 Comments
Doc JJ’s home gym Coach Cutout revealed at the 530 am class yesterday!

Warm-up Drills

I. Run 400m or Row 500m
II. Coach’s Choice or Dynamic Series
– Tall Duck Walk
– Walking Calf Raises
– Pike Walk
– Spiderman Lunges
– Stiff Leg Bear Crawl
– Alternating Lateral Lunges
III. Scorpion/Yoga Sandwich
IV. Mobility Drills

Impact/Focus: Pull-ups/Ring Row EMOTM
Warm-up as needed before working through the following for quality and movement development before moving to more challenging weights;

Working for 5 Rounds of [:60 on x :30 rest] complete the following interval assignments:
Select one of the following options

I. 10 reps per round x Pull-ups (strict), Banded Pull-ups or Ring Row
II. 10-8-6-4-2 reps x Pull-ups (strict), Banded Pull-ups or Ring Row

Post total reps completed to comments.

“Primed Movers”
Complete for time vs 15:00 time cap
Run 400m
Then… 15-12-9-6-3 of
Wallball (20/14lbs to 10/9ft tgt)
Reverse Wallball (20/14lbs to 10/9ft tgt)
Toes-to-Bar/V-ups
Then…
Run 400m

Post scores to comments.

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Monday 03.22.2020

By Samy Daghir / March 21, 2021 / 2 Comments

Warm-up Drills
I. Select one of the following options
Option A.
2 Rounds of
Row 1 to 2 minutes
4 to 6 x 1-arm Dumbbell Snatch (alt.L/R)
4 to 6 x Burpee Box Jump-overs
Option B.
2 Rounds of
Row 1 to 2 minutes
4 to 6 x 1-arm Dumbbell Snatch (alt.L/R)
4 to 6 x Mountain Climber Burpees
II. Dynamics & Scorpion Sandwich
III. Mobility

“The CrossFit Open: 21.2”
For time:
10 x 1-arm Dumbell Snatch
15 x Burpee Box Jump-overs

20 x Dumbell Snatch
15 x Burpee Box Jump-overs

30 x Dumbell Snatch
15 x Burpee Box Jump-overs

40 x Dumbell Snatch
15 x Burpee Box Jump-overs

50 x Dumbell Snatch
15 x Burpee Box Jump-overs

Notes:

  • M: 50lb dumbbell and 24” Box
  • F: 35lb dumbbell and 20” Box
  • The Tie Break time is scored at the conclusion of each set of 15 x Burpee Box Jump-overs.
  • Time cap: 20 minutes
  • See below for details on divisions, scaling and range of motion/movement standards cc’d from the linked scorecard found HERE.
  • Strategy & Guide Video via WOD Prep linked HERE.

Post reps completed or time completed to comments.
Post scores to games.crossfit.com for validation if applicable.


SCALING & WORKOUT VARIATIONS

Rx’d 16-54
♀ 35-lb. dumbbell, 20-in. box
♂ 50-lb. dumbbell, 24-in. box

Scaled 16-54
♀ 20-lb. dumbbell, 20-in. box (step-ups permitted)
♂ 35-lb. dumbbell, 20-in. box (step-ups permitted)

Teenagers 14-15
♀ 20-lb. dumbbell, 20-in. box
♂ 35-lb. dumbbell, 24-in. box

Scaled Teenagers 14-15
♀ 10-lb. dumbbell, 20-in. box (step-ups permitted)
♂ 20-lb. dumbbell, 24-in. box (step-ups permitted)

Masters 55+
♀ 20-lb. dumbbell, 20-in. box (step-ups permitted)
♂ 35-lb. dumbbell, 24-in. box (step-ups permitted)

Scaled Masters 55+
♀ 10-lb. dumbbell, 20-in. box (step-ups permitted)
♂ 20-lb. dumbbell, 20-in. box (step-ups permitted)

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Friday 03.19.2021

By Katelyn / March 19, 2021 / 1 Comment

 

Warm-up Drills
I. Run 400m or Row 500m
II. 2 Rounds
7 x Air Squat
7 x Push-ups
10 x Hollow Rocks
III. Mobility & Scorpion Sandwich

Impact/Focus: Skills & Drills
Work through the following for 5 Rounds

1:00 x 2-4-6-8-10 reps of Burpee Box Jump Overs (24/20”)
:30 x Rest
1:00 x 10ft HS Walk or :20 x Handstand Hold
:30 x Rest

Notes: Complete the task and volume assigned to each movement within the minute of work allotted; extra time remaining is additional rest time.

Post scores to comments.

“Wifail”
Complete for time vs a 15:00 time cap
21-18-15-12-9-6 x 1-arm Dumbbell Push Press (50/35lbs)
21-18-15-12-9-6 x Abmat Sit-ups
Each round finishes with 100ft x Walking Lunges

Notes: Split reps for each set of Dumbbell Push Press to Right and Left arms respectively, ie. Round 1 is 11 reps with one arm and 10 reps with the other arm.

Post scores to comments.

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Thursday 03.18.2021

By Samy Daghir / March 18, 2021 / 0 Comments
THE CROSSFIT OPEN WORKOUT FOR WEEK 2 IS RELEASED TONIGHT AT 8PM!!!

Warm-up Drills
I. Row 500m
II. Coach’s Choice or Dynamic Series
– Tall Duck Walk
– Walking Calf Raises
– Pike Walk
– Spiderman Lunges
– Stiff Leg Bear Crawl
– Alternating Lateral Lunges
III. Scorpion/Yoga Sandwich
IV. Mobility Drills

Impact/Focus: Turkish Get-ups
Warm-up as needed before working through the following for quality and movement development before moving to more challenging weights;

Every :90 Seconds for 10 Rounds;
Select one of the following options

I. 2 x Turkish Get-ups (1L+1R) @ Climbing weight
II. 4 x Turkish Get-ups (2L+2R) @ Same weight for sets/reps.

Post total reps completed to comments.

“If It Aint Rainin…”
4 Rounds for time of
Run 200m
10 x Box Jumps
15 x V-ups
20 x Wallball (20/14lbs to 10/9ft tgt)

Post scores to comments.

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Wednesday 03.17.2021

By Samy Daghir / March 17, 2021 / 1 Comment
‘Im definitely taller upside down’ – Samy thinks contentedly during 21.1

Warm-up Drills
I. Run 400m or Row 500m
II. 2 Rounds of
5 x Deadlift
5 x Front Squat
5 x Push Press
10 x Hollow Rocks
III. Mobility & Scorpions/Yoga Sandwich

Impact/Focus: Front Squat Triples
Warm-up as needed with sets and reps building to a moderate to challenging 3 rep Front Squat; ie. 60-70% of a Front Squat 1RM.

6 Rounds on the :90 of
3 x Front Squat

Notes: Athletes will be working on proper squat movement initiation (Hips vs. knees), mobility work should facilitate Squat ROM as well as priming the Front Rack position.
Experienced athletes may pursue a 3 rep maximum, building across sets and reps.
Athletes looking to work on building their base of Front Squat Strength today may work at 75-85% for the same weight across all sets and reps.
Newer athletes will be emphasizing the development of the Front Squat movement as a priority before being concerned with any measure of going heavy.

Post scores to comments.

“The Hex”
Complete as many rounds and reps as possible, picking up each AMRAP where the previous one pauses for a rest interval.

3 Round of
5:00 AMRAP x 1:00 Rest of
10 x Dumbbell Goblet/Front Squat (50/35lbs)
10 x 1-arm Dumbbell Snatch (50/35lbs)
10 x Burpees

Post scores to comments.

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Tuesday 03.16.2021

By Samy Daghir / March 16, 2021 / 1 Comment
Our On-Ramper Ninjas getting after their first foray with benchmark “Grace”

Warm-up Drills
I. Coach’s Choice
II. Dynamic Mobility Drills, Foam Rolling
III. Mobility & Scorpions/Yoga Sandwich

Impact/Focus: Gymnastics alt. EMOTM
Warm-up as needed for both the gymnastics movements as follows; complete each respectively on the odd and even intervals.

10 Rounds total on the :90, alternating between

Odd Intervals x 5 to 7 reps x Strict Pull-ups

Even Intervals x 10 to 15 x GHD Sit-ups

Post scores to comments.

“No Hull”
5 Rounds for time versus a 12:00 Time Cap

Row 250m
5 x Power Clean (135/95lbs)
15 x Slamball (30/20lbs)

Post scores to comments.

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Monday 03.15.2021

By Samy Daghir / March 15, 2021 / 1 Comment

TONIGHT IS THE LAST CHANCE TO JOIN THE CFNH TEAM AND CROSSFIT AFFILIATE AS A REGISTERED 2021 CF OPEN COMPETITOR!

THERE IS STILL TIME (UNTIL 8PM TONIGHT) TO JOIN YOUR COMRADES IN THE TRENCHES! YESSSSSSSS!


Warm-up Drills
I. Row 60/42kcal
(Try to maintain/hold @ steady pace +/-10 to 15 seconds from best recent 500m Time Trial PR)

II. 3 Rounds of
25ft x Walking Calf Raises
25 to 50 x Double/Single-unders
5 to 7 x Inchworms (w/ Hand Release Push-up)
5 to 7 x Yoga Push-ups

III. Scorpion/Yoga Sandwich
(Scorps x 10 reps + Down Dog + Puppy Dog + Pigeon + Happy Baby + Scorps x 10 reps)

IV. Mobility

Notes:

  • Mobility Drills will encompass opening the body positions and range of motions demanded by the unique couplet which is 21.1; Wallwalks and Double-unders.
  • Athletes will pair up after the class’ warm-ups, pick their order for the tasks/roles of Judge and Athlete. Once everyone has their cohesive unit of 2 they will set-up both athletes’ tape marks for the Wall Walk moement. Once logistic prep is finished we will review at a whiteboard brief before kicking off the first of two (or more) heats per each of the classes. YESSSSSSSSS!

“The CrossFit Open: 21.1”
For Time
Versus a 15:00 Time Cap

1 x Wall Walk
10 x Double-unders/Single-unders

3 x Wall Walk
30 x Double-unders

6 x Wall Walk
60 x Double-unders

9 x Wall Walk
90 x Double-unders

15 x Wall Walk
150 x Double-unders

21 x Wall Walk
210 x Double-unders

Notes:

  • There is a primer warm-up as shown below for utilization before each athlete’s heat begins and focuses on transitions between the movements (separate from what we do at the beginning of each class).
  • Warm-up, Primer: 3-4 min AMRAP of 1 x Wall Walk with 15-25 x Double/Single-unders.
  • The links below are (1.) for the CrossFit Open Week One WOD Homepage/Athlete Registration; the second (2.) link is the PDF for Week One’s WOD with all the respective event details, movement standards of performance, etc.
  • Submit your scores via the internet machine after signing your judge’s scorecard (provided).
  • Your scores will be validated by 8pm this evening. For movement standards and scaling please see the scaling details in the PDF file below.
  • Links:

1. THE CROSSFIT OPEN ATHLETE REGISTRATION LINK MAY BE FOUND HERE.
2. DOWNLOAD THE WEEK ONE WOD PDF & SCORECARD HERE.

Post scores to your CrossFit Games profile as well as to comments.

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