WOD & Blog
Upcoming Events: Monday May 25th: Memorial Day “Murph”
Saturday June 27th: CFNH In-House Competition
Saturday July 18th: Helen for the Homeless Fundraiser (More details to come)
Warm-up Drills
I. Run 400m
II. 2-3 rounds of
:15 x Ring Support
5 x Ring Rows
10 x Overhead Squats (45lbs/PVC)
III. Mobility
Impact/Focus: Muscle-up
Today’s focus will be on various levels of progressions for the muscle-up. We will be reviewing the proper muscle up transition and allow athletes to apply it to their daily training.
Working towards muscle-up:
I. False Grip Review/Muscle-up Transition x 15 reps
II. Muscle-up Negatives x 3×3 reps
IIIa. Deadhang Pull-ups 5-5-5
IIIb. String Ring Dips 5-5-5
Muscle-up Practice
I. Strict Muscle-up 2-2-2-2-2
II. Muscle-up (Competition Grip) 5 sets x 3+ reps each
Post reps completed to comments.
“Spring Dilapidation”
Complete for time against an 8:00 clock
21-15-9 reps of
Overhead Squat (75/55)
Burpees
Rest 3:00
Complete for time against an 8:00 clock
10-9-8-7-6-5-4-3-2-1 reps of
Power Snatch (75/55)
Toes-2-Bar
Post times or reps completed to comments.
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Upcoming Events: Monday May 25th: Memorial Day “Murph”
Saturday June 27th: CFNH In-House Competition
Saturday July 18th: Helen for the Homeless Fundraiser (More details to come)
Warm-up Drills
I. Run 400m
II. 6:00 Dynamic Warm-up
25ft Duck Walk
25ft Crab Walk
25ft Bear Crawl
25ft Inchworms
25ft Lateral Lunges
III. Mobility
Impact/Focus #1: Hang Clean
Warm up as needed (3 sets x 3 reps) before working to a heavy 2-rep Hang Clean.
Hang Clean (above knee) 2-2-2-2-2
Post loads to comments.
Impact/Focus #2: Press
Warm up with 3 sets x 5 reps before completing the workload below.
Press 5-5-3-3-3
Notes: Today the focus will be on proper setup and positioning of the press. Athletes should prepare to test a 1-rep max next week during our baseline testing week.
Impact/Focus #3: Posterior Chain
Athletes will complete the sets/reps based on their current level of progression.
Ia. Back Extensions 3×10
Ib. Glute Ham Raises 3×5
II. Back Extensions 3×15
III. Good Mornings 3×10
Upcoming Events: Monday May 25th: Memorial Day “Murph”
Saturday June 27th: CFNH In-House Competition
Saturday July 18th: Helen for the Homeless Fundraiser (More details to come)
Warm-up Drills
I. Speed Rope 2:00
II. 2-3 rounds of
7 x Push-ups (CFGS)
7 x Hollow Rocks
7 x Superman Rocks
III. Mobility
Impact/Focus: Black Lung II
Choose one of the three options
A. 3 Rounds of Row 1000m x 2:00 Rest
B. 5 Rounds of Row 500m x 1:00 Rest
C. 12 Rounds of :30 x Max Distance x :20 Rest
Post scores to comments.
“Desiccation”
Complete 4 rounds for time of
12 x Ring Push-ups
21 x GHD Sit-ups
50 x Double unders
Post times to comments.
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Upcoming Events: Monday May 25th: Memorial Day “Murph”
Saturday June 27th: CFNH In-House Competition
Saturday July 18th: Helen for the Homeless Fundraiser (More details to come)
Warm-up Drills
I. Run 400m
II. 6:00 AMRAP of
:15 x Handstand Hold
5 x Pull-ups (CFGS)
10 x Air Squats (Wall Therapy)
III. Mobility
Impact/Focus: Back Squat
Warm-up with 3 sets x 3 reps before working up to a heavy 2-rep Back Squat.
Back Squat 2-2-2-2-2-2
Notes: Today athletes should be focusing on ideal range of motion and technique under heavy load in preparation for next week’s 1-rep max back squat test.
Post loads to comments.
“Mary”
Complete as many rounds/reps as possible in 20:00 of
5 x Handstand Push-ups
10 x Pistols (Alt L/R)
15 x Pull-ups
Post rounds/reps completed to comments.
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Warm-up Drills
I. Row 500m
II. 2 Rounds for quality of
10 x Suitcase Deadlift
25ft Waiter Walk
KB Armbar Stretch (Right)
KB Armbar Stretch (Left)
III. Mobility
Notes: Athletes should be selecting 24/16kg KB’s for the warm-up movements shown above.
Impact/Focus: Deadlift 3RM
Warm up with 3 sets x 5 reps each before working up to a new 3RM Deadlift PR (personal record).
Deadlift 3-3-3-3-3RM
Post loads to comments.
“No Hulling”
Three Rounds of
Row 500m vs. a 6:00 Running Clock
In the time remaining complete AMRAP of
7 x Burpees
7 x Medicine Ball Cleans (20/14lbs)
Rest 1:00
Notes: Work through 3 Rounds of 6:00 on x 1:00 rest. After rowing each 500m distance athletes will be attempting to complete as many rounds/reps as possible in the remaining time. After each 6:00 AMRAP there will be a 1:00 recovery/transition period prior for athletes to record scores and hurry back to their boat.
Post times for rowing intervals and rounds/reps completed to comments.
Skill Development
Dedicate 8-10:00 after training today to working with your comrades on foam rolling, lacrosse ball mashing, kb mashing, etc… It always feels better to suffer together rather than alone. We would like each of our athletes to have the goal of working through 1-2 basic mobility drills that address a specific movement issue and/or areas where nagging soreness, tightness may be limiting performance.
Upcoming Events: Monday May 25th: Memorial Day “Murph”
Saturday June 27th: CFNH In-House Competition
Saturday July 18th: Helen for the Homeless Fundraiser (More details to come)
Warm-up Drills
I. Speed Rope 2:00
II. 2-3 rounds of
7 x KB Swings (24/16)
7 x Overhead Squats (45lbs/PVC)
III. Mobility
“Semi-Regional Tres”
For time
Run 1 mile
50 x Overhead Squats (95/65lbs)
50 x Toes-2-Bar
150 x Double unders
50 x “American” KB Swings (24/16kg)
25 x Box Jumps (24/20”)
Notes: There will be a 30 minute cut-off time for this training evolution. Get some, freaks.
Post scores to comments.
Skill Development
CFNE Bulletproof Shoulders: Video Demo HERE
Upcoming Events: Monday May 25th: Memorial Day “Murph”
Saturday June 27th: CFNH In-House Competition
Saturday July 18th: Helen for the Homeless Fundraiser (More details to come)
Warm-up Drills
I. 6:00 Dynamic Warm-up
Jog -> Run
High Knees
Shuffle
Grape Vine
Pike Walk
Tumbling
Etc…
II. Mobility
Impact/Focus #1: Power Clean
Warm up as needed (3 sets x 5 reps) before completing the following workload.
Power Clean 1-1-1-1-1
Post loads to comments.
Impact/Focus #2: Push Jerk
After movement review/warm-up complete the following workload.
Push Jerk 3-3-3-3-3 (:03 pause in “Dip” position)
Notes: During today’s push jerk the pause is ensuring the athlete is in the proper vertical position before completing the rep. Quality is the main focus today.
Post loads to comments.
Impact/Focus #3: Bench Press
Warm up with 3 sets x 5 reps before completing the following workload.
Bench Press 3-3-3-3-3
Notes: New athletes will have a movement/points of performance review before completing 5 sets x 5 reps.
Post loads to comments.
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Announcements: Our May on-ramp begins Tuesday May 5th at 6:00pm.
Upcoming Events: Monday May 25th: Memorial Day “Murph”
Saturday June 27th: CFNH In-House Competition
Warm-up Drills
I. Run 400m
II. 2-3 rounds of
:15 Handstand Hold
7 x Push-ups
7 x Hollow Rocks
III. Mobility
Impact/Focus: Handstand Development
Against a 15:00 clock, athletes will be working on various handstand skills. This includes but is not limited to the following.
Handstand Hold
Shoulder Shrugs
Shoulder Taps
Handstand Walks
“Maximum Thrust”
Complete as many rounds/reps as possible in 13:00 of
Run 200m
10 x DB Thrusters (50/35)
20 x GHD/Abmat Sit-ups
Post rounds/reps completed to comments.
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Congratulations to G (Gerry) for completing his Level 1 course this past weekend at Reebok CrossFit One.
Announcements: Our May on-ramp begins Tuesday May 5th at 6:00pm.
Upcoming Events: Monday May 25th: Memorial Day “Murph”
Saturday June 27th: CFNH In-House Competition
Warm-up Drills
I. Run 400m
II. 6:00 AMRAP of
5 x Pull-ups
10 x Push-ups (CFGS)
15 x Air Squats (Wall Therapy)
III. Mobility
Impact/Focus: Back Squat
Warm up using 3 sets x 5 reps before completing the following workload based of your current 5RM.
Back Squat 3-3-3-3 (95% of 5RM)
Notes: Today we will be using percentages from your Back Squat 5RM set on 04.06.2015.
Post loads to comments.
“Amanda”
9-7-5 reps for time of
Muscle-ups
Snatch (135/95)
Announcements: Our May on-ramp begins Tuesday May 5th at 6:00pm.
Upcoming Events: Monday May 25th: Memorial Day “Murph”
Saturday June 27th: CFNH In-House Competition
Warm-up Drills
I. 8:00 Dodgeball
II. Mobility
Impact/Focus: Turkish Get-ups
Warm up as needed before completing the following workload. Increase weights with each set.
Turkish Get-up 3-3-2-2-1-1
Post loads to comments.
“Banshee”
Complete 5 rounds for time of
5 x Power Cleans (155/105)
10 x Pull-ups
Post times to comments.
Skill Development
Ab Circuit