WOD & Blog
Warm-up Drills
I. Run 400m
II. 12-9-6 reps of
KB Swings (24/16)
SDLHP (24/16)
Hollow Rocks
III. Mobility
Impact/Focus: Power Snatch EMOTM
Warm up as needed before completing the following repetitions every minute on the minute for 8:00. Focus will be on stringing 3 quality reps together without sacrificing form.
3 x TnG Power Snatch
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“Delicate Serum”
Complete as many rounds/reps as possible in 6:00 of
10 x KB Snatch (32/24)(5L/5R)
10 x Slamballs (40/20)
Rest 2:00
Complete as many rounds/reps as possible in 6:00 of
10 x Supine Ring Rows (24/20)
10 x Supermans
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We want to congratulate Brenna a.k.a. “Small Fry” and her husband Matt on their wedding this past weekend!
Warm-up Drills
I. Run 400m
II. 5:00 AMRAP of
5 x Pull-ups (Deadhang)
10 x Push-ups (CFGS)
15 x Air Squats (Wall Therapy)
III. Mobility
Impact/Focus: Pause Squats 5RM
Athletes will have 15:00 to establish a 5RM for Pause Front Squats.
4×5 Front Squats (23X0 Tempo)
Notes: STRICT 3 second pause in the bottom at absolute bottom depth. Read the following article for detailed explanation. (Tempo Training via CrossFit Invictus) We will be using this for the upcoming Front Squat strength cycle and discussing its importance in class.
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“Detour”
5 rounds for time of
7 x Hang Cleans (155/105lbs)
10 x Handstand Push-ups
200m Run
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Warm-up Drills
I. 8:00 AMRAP of
Row 150m
8 x Air Squats (Wall Therapy)
8 x Hollow Rocks
5 x Push Press (45lbs)
5 x Push/Split Jerk (45lbs)
II. Mobility
Impact/Focus: Deficit Deadlift
Warm up as needed before completing the following workload.
Deadlift 5-5-5-5-5
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“Windmill”
For Time:
10 x Push/Split Jerk (155/95)
10 x GHD Sit-ups
8 x Push/Split Jerk (155/95)
20 x GHD Sit-ups
6 x Push/Split Jerk (155/95)
30 x GHD Sit-ups
4 x Push/Split Jerk (155/95)
40 x GHD Sit-ups
2 x Push/Split Jerk (155/95)
50 x GHD Sit-ups
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Warm-up Drills
I. Row 750m
II. 6:00 AMRAP of
6 x Deadlift (45lbs)
6 x Power Clean
6 x Front Squat
III. Mobility
Impact/Focus: Clean Complex
Warm up as needed before working up to a max effort for the following clean complex.
Power Clean + 2 x Front Squat + Hang Clean
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“Unique Technicians”
Complete as many rounds/reps as possible in 12:00 of
10 x Toes-2-Bar
20 x Pistols (10L/10R)
40 x Double unders
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Warm-up Drills
I. Run 400m
II. 2 Rounds of:
4 x Turkish Get-ups (alt.L/R)
8 x Push-ups (CFGS)
10 x Abmat Sit-ups
III. Mobility
Impact/Focus: Press 3-3-3+
Work through the following percentage based sets outlined below, using 1RM x .9 to establish a submaximal starting weight.
Percentages for sets and reps are derived from this number.
The final set is a “+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial rep load prescribed.
5 x 40% (warm-up)
5 x 50% (warm-up)
5 x 60% (warm-up)
3 x 70%
3 x 80%
3+ x 90%
Post sets/reps/loads to comments.
“Plyonomics…?”
Complete for time
10-9-8-7-6-5-4-3-2-1 reps of
Plyo Push-ups
Tuck-ups
Split Jumps
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Warm-up Drills
I. Run 400m
II. 6:00 Dynamic Warm-up
III. Mobility
Impact/Focus: Pause Snatch
Athletes will be led by coaches through instruction of this movement. Weights will only increase if form allows.
Pause Snatch 1-1-1-1-1
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“Homeward Bound”
Against a 15:00 Running Clock
Run 800m
In the time remaining complete as many rounds/reps as possible of
5 x Handstand Push-ups
7 x American KB Swings (32/24)
9 x Box Jump-overs (24/20)
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Warm-up Drills
I. Row 3:00
II. 2 rounds of
25ft Duck Walk
25ft Crab Walk
25ft Bear Crawl
25ft Leg Kicks
25ft Lateral Lunges
25ft Inchworms/Hollow Support
III. Mobility
Impact/Focus: Front Squat 3RM
Athletes will warm up with 3 sets x 5 reps each before working to establish a new 3-rep maximum for Front Squat.
Front Squat 3-3-3-3-3
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“Viking Franlette”
For time
Row 250m
15 x Thrusters (115/85lbs)
15 x Chest-to-bar Pull-ups (20/10lbs)
Row 250m
12 x Thrusters (115/85lbs)
12 x Chest-to-bar Pull-ups (20/10lbs)
Row 250m
9 x Thrusters (115/85lbs)
9 x Chest-to-bar Pull-ups (20/10lbs)
Row 250m
6 x Thrusters (115/85lbs)
6 x Chest-to-bar Pull-ups (20/10lbs)
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Pictured: Ninja Yoga
Congratulations to those of our athletes that ran in the Cigna 5K yesterday. You guys did great. Krysta even completed the race two hours after yesterday’s brutal WOD.
Warm-up Drills
I. Speed Rope 2:00
II. 2 rounds of
7 x KB Deadlifts (24/16)
7 x KB SDLHP
7 x KB Swings
7 x Push-ups (CFGS)
III. Mobility
Impact/Focus: Sumo Deadlift
Athletes will warm up after movement instruction. Complete to workload below, increase weights as technique allows.
Sumo Deadlift 3-3-3-3-3
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“Knees High”
Complete 3 rounds for time
10 x Tire Bounds
15 x Jump Squats (95/65)
20 x Lateral Burpees
50 x Double Unders
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Skill Development
3 x 15 Back Extensions
Today is the Manchester Cigna 5K that will begin at 6:20pm. To our knowledge Elm St. and Canal St. will be closed at 5pm. Commercial St. and the Granite St. exit should be open. However please plan ahead if planning to attend the PM classes as their will be traffic and possible parking issues.
We have several members that are racing in the 5K and we want to wish them Good Luck! If you’re free, head over to the race and support your fellow athletes.
Warm-up Drills
I. Speed Rope 3:00
II. 6:00 AMRAP of
:20 Handstand Hold
10 x Walking Lunges
10 x Hollow Rocks
III. Mobility
Impact/Focus: Handstand Skills
Athletes will be taught multiple progressions for various handstand skills to develop handstand holds, freestanding handstands, and handstand walks.
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“Grizzly Adams”
Complete for time
400m Sandbag Portage
Then… 4 rounds of
75ft x Bear Crawl
5 x Power Cleans (135/95)
50ft x Walking Lunges (135/95, Back Rack)
Then…
400m Sangbag Portage
Notes: The 75ft Bear Crawl will consist of traveling around 3 of the poles in the gym marked with red tape outside of the platform area. If needed athletes may adjust their weights for walking lunges, then reapply weights for Power Cleans. Get some freaks!
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Sean taking a bow? G’day sir!
Warm-up Drills
I. Run 800m
II. 3 rounds of
10 x Wallballs (20/14)
10 x Hindu Push-ups
10 x Step-ups
III. Mobility
Impact/Focus: Press 5-5-5+
Work through the following percentage based sets outlined below, using 1RM x .9 to establish a submaximal starting weight.
Percentages for sets and reps are derived from this number.
The final set is a “+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial rep load prescribed.
5 x 40%
5 x 50%
5 x 60%
5 x 65%
5 x 75%
5+ x 85%
Post sets/reps/loads to comments.
“Binky’s Revenge”
Complete 3 rounds for time
1:00 x Max DB Thrusters (50/35lbs)
Rest :30
1:00 x Max Toes-to-Bar
Rest :30
1:00 x Max Box Jumps (24/20″)
Rest :30
1:00 x Max Rope Climbs
*Notes:Rest :30 between rounds. Score each round by total reps.
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