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WOD & Blog

Friday 03.12.2021

By Samy Daghir / March 12, 2021 / 1 Comment

The CrossFit Open WOD for week one has been announced!

There is still time to sign up, do not panic just yet…

Head over to the CrossFit Games homepage via the link found HERE to join your comrades in the trenches starting Monday!

Athlete’s that want a practice run, scored WOD before Monday, etc. will have a chance if they come into open gym hours on Saturday (9-11am).

Bring the Lumber, Ninjas!

-Coach Samy


Warm-up Drills
I. Run 400m or Row 500m
II. Dynamic Series
III. Mobility & Scorpion/Yoga Sandwich

Impact/Focus: Skills & Drills EMOTM
Work through the following skill training intervals as follows;

5 Rounds of
1:00 x Double/Single-unders
:30 x Rest
1:00 x Wallwalks
:30 x Rest

Post scores to comments.

“Seasoning”
3 Rounds for time of
Run 400m
24 x 1-arm Dumbbell Hang Clean and Jerk (50/35lbs)
15 x Toes-to-Bar

Notes:

  • The 1-arm Dumbbell Hang Clean and Jerk (50/35lbs) is 12 reps per arm, partitioned as needed.
  • Scaling for the Toes-to-bar is Hanging Knee Raises or Knees to Elbows @ 1:1 reps.
  • Rx+ TTB will be L Pull-ups.

Posts scores to comments.

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Thursday 03.11.2021

By Samy Daghir / March 12, 2021 / 1 Comment

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

Impact/Focus: Hang Power Cleans EMOTM
Warmp-up as needed before climbing weight across the sets and reps shown below; keep in mind the target weights today for the metcon Benchmark that follows @ 135/95lbs.

7 Rounds, on the :60 of the following

2 x Hang Power Cleans (climbing weight)

Post scores to comments.

“Nasty Girls”
3 Rounds for time
50 x Air Squats
7 x Muscle-ups
10 x Hang Power Clean (135/95lbs)

Notes:

  • Muscle-up scaling will be 1:1 repetitions for substituting scaled Muscle-ups.
  • 3:1 if substituting Pull-ups & Ring Dips/Static Dips.
  • Adjust loads for Hang Power Cleans as necessary.
  • Reference previous date and blog post for “Nasty Girls” on 10.21.2020 by clicking link HERE.

Post scores to comments.

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Wednesday 03.10.2021

By Samy Daghir / March 10, 2021 / 0 Comments
Click Image for the Video Link. SIGN UP AND JOIN US FOR THE FRAY, NINJAS!

Warm-up Drills
I. Row 500m or Run 400m
II. 2 Rounds of
7 x Air Squat to Medicine Ball
7 x Medicine Ball Deadlift
7 x Medicine Ball Sumo Deadlift High Pull
7 x Medicine Ball Clean
7 x Push-ups
10 x Hollow Rocks
III. Mobility & Scorpion/Yoga Sandwhich

“Gregarious Influence”
For Time

Begin with
30 x Double-unders
Then…

27-24-21-15-9 x Wallball
27-24-21-15-9 x GHD/Abmat Sit-ups
30-30-30-30-30 x Double-unders

Notes:

  • Rx Wallball is 20/14lbs to a 10/9ft target.
  • GHD and the dumbbell anchored Abmat Sit-ups will be at the same number of reps today.
  • Double-unders to Single-unders will be 2:1 for rep adjustments.
  • Jump rope starts and ends this conditioning challenge.
  • Rx+ should be all sets/reps unbroken to advance, athletes may also sub DB Thrusters for Wallball.
  • 15:00 time cap to score total reps Completed.

Post scores to comments.

CrossFit Endurance WOD: Erg Conditioning Intervals

3 rounds of (max effort Row x rest time)
:30 on x :30 rest
:30 on x :25 rest
:30 on x :20 rest
:30 on x :15 rest
:30 on x :10 rest
:30 on x :05 rest
:30 on x 2:00 rest

Notes:

  • Max effort work output is the absolute goal for each thirty second interval.
  • Rest 2 minutes between rounds to get up and shake out the legs; aka ‘mill about smartly’.

Score each round as total meters rowed.

Skill Development
**Extra credit if time permits**
3 to 5 rounds for quality of
Task A (Skill): Handstand Walks or static hold/kick-up work
Task B (Accessory): 10 to 20 reps x Russian Twists w/ Medball or Dumbbell

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Tuesday 03.09.2021

By Samy Daghir / March 9, 2021 / 1 Comment

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

Impact/Focus: Aggrobatics EMOTM
Warm-up as needed for both the gymnastic and weightlifting components as follows; complete each respectively on the odd and even intervals.

10 Rounds total on the :90, alternating between

Odd Intervals x 4,6,8,10,12 reps of Push-up + Plank Tucks

Even Intervals x 5 reps of Power Snatch

Notes:

  • Plank Tucks scale down to a mountain climber x 2 for reps each round;
  • they scale up to landing in the bottom of a squat before jumping the feet back to a plank position.
  • Weight for the Snatch or Power Snatch movement should facilitate unbroken sets at metcon weight to moderate weight (60%-70%) range.

Post scores to comments.

“Tip Toe-in”
4 Rounds for time of
(vs 14:00 cap)

10 x Burpee Box Jump Overs (24/20”)
15 x V-ups
20 x Dumbbell Snatch (50/35lbs, 10R+10L, alt.)
Run 200m

Post scores to comments.

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Monday 03.08.2021

By Samy Daghir / March 7, 2021 / 2 Comments

Warm-up Drills
I. Row 500m
II. 2 Rounds of
7 x Air Squat
7 x Push Press
7 x Thrusters
10 x Hollow Rocks
III. Mobility & Yoga Poses

Notes:
Special Emphasis on Overhead Mobility ie Anterior Shoulder, Compartment, and Pec Minor. Mash Tri’s.

Impact/Focus: Push Press Triples
Warm-up as needed to a moderate weight (60% range of a 1 rep max) before working through the following

Every :90 x 6 Rounds

Push Press x 3 reps (climb weight)

Notes:

Technique and points of performance for the Push Press today will also reinforce the skill of re-racking into the dip for multiple rep sets.

Post scores to comments.

“Jackie”
For time
Row 1000m
50 x Thrusters (45/35lbs)
30 x Pull-ups

Notes: This is a benchmark WOD. Log and reference scores as necessary to help determine the best scaling protocol and to track personal records against this workout. The previous date and post of reference may be found by clicking the link for 11.10.2020 found HERE.

Post scores to comments.

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Friday 03.05.2021

By Katelyn / March 5, 2021 / 1 Comment

Warm-up Drills
I. Row 500m
II. Coach’s Choice
III. Mobility Drills

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

Vs 15:00 Time Cap

5R+5L x Turkish Get-ups
Rest 1:00
4R+4L x Turkish Get-ups
Rest 1:00
3R+3L x Turkish Get-ups
Rest 1:00
2R+2L x Turkish Get-ups
Rest 1:00
1R+1L x Turkish Get-ups

Post total reps completed to comments.

 

“Conquer”
Complete for time vs. a 20:00 Cap

10 x DB Hang Clean & Jerks (50#/35#, Two Dumbbells)
20 x DB Renegade Rows
30 x DB Farmer’s Carry Walking Lunges (15R/15L)
40 x Anchored Abmat Sit-ups
50 x DB Snatch (25R/25L, Alternating)
40 x Anchored Abmat Sit-ups
30 x DB Farmer’s Carry Walking Lunges (15R/15L)
20 x DB Renegade Rows
10 x DB Hang Clean & Jerks (50#/35#, Two Dumbbells)

Post times or completed reps to comments.

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Thursday 03.04.2021

By Samy Daghir / March 4, 2021 / 3 Comments

The CrossFit Open WODs will be released starting each Thursday on March 11th. 

Athlete’s that want a practice run, scored WOD before Monday, etc. will have a chance to attend open gym Saturdays.

The Open WOD will run each week on Monday as our normal workout of the day.

Bring the Lumber, ninjas!

-Coach Samy


Warm-up Drills
I. Coach’s Choice
II. Mobility

Impact/Focus: Power Clean EMOTM
Warm-up to an opening weight and climb every round or two as able on the minute for 10 minutes total.

10 Rounds, every minute on the minute of
Power Clean x 1 (climbing weight)

Post scores to comments.

“Alexa”
Complete the following for a total score of rounds/reps completed

5 Rounds of
(3:00 on x 1:00 rest)
AMRAP
3 x Power Cleans (135/95lbs)
6 x Box Jumps (24/20”)
9 x Toes-to-Bar

Post scores to comments.

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Wednesday 03.03.2021

By Samy Daghir / March 3, 2021 / 1 Comment
The 1000th Rep… YESSSSS MEL!

Warm-up Drills
I. Foam Rolling
II. Scorpions, Yoga Poses, Cobra Push-ups
III. Mobility

Impact/Focus: ERG!
Row 500m @ Warm-up Pace
Rest 1:00
Row 500m @ Moderate Pace
Rest 1:00
Row 500m Time Trial

Reset for Interval Split ‘Drop Sets’
Attempting to hold a better pace than your 500m Time Trial complete the following for max total distance:

8 Rounds of :30 seconds max effort x :20 rest

Post 500m Time Trial score and total meters from the interval portion to comments.

“Percussive Therapy”
5 Rounds for time vs a 10:00 time cap
15 x Bumper Plate Ground-to-Overhead (45/35lbs)
15 x GHD/Abmat Sit-ups
80ft x Bear Crawl

Post scores to comments.

ROMWOD: Lower Body
(Time Permitting)
-Lizard
-Fragon
-Standing Straddle
-Pigeon

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Tuesday 03.02.2021

By Samy Daghir / March 2, 2021 / 3 Comments

Warm-up Drills
I. Row 500m
II. 2 Rounds of
7 x Air Squat
7 x Deadlift
7 x Press
10 x Hollow Rocks
III. Scorpion/Yogi Sandwich
IV. Mobility

Impact/Focus: Back Squat EMOTM
Warm up to 50-60% of 1RM Back Squat. Complete the following workload every 2:00 for 5 Rounds total.

5-4-3-2-1 reps x Back Squat (climb weight as able)

Post loads to comments.

Benchmarks: “Cindy/Mary”
Choose one of the following options

“Cindy”
Complete as many rounds/reps as possible in 20:00 of
5 x Pull-ups
10 x Push-ups
15 x Air Squat

“Mary”
Complete as many rounds/reps as possible in 20:00 of
5 x Handstand Push-ups
10 x Pistols (5L/5R)(Alternating)
15 x Pull-ups

Notes:

  • Scaling will be covered during the whiteboard brief.
  • Athletes may select a time scaling option which sets the clock up as follows:
  • 1:00 x 18+ rounds
  • 1:30 x 12 rounds
  • 2:00 x 9 rounds
  • 3:00 x 6 rounds
  • Complete one (1) round of “Cindy” or “Mary” for the 18:00 total run time according to the paths provided.
  • Scaled athletes that are new to the Benchmarks may be scaled to a 14:00 AMRAP.

Post workout choice and rounds/reps completed to comments.

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Monday 03.01.2021

By Samy Daghir / March 1, 2021 / 2 Comments

Warm-up Drills
I. Row 45/35kcal
II. 2-3 Rounds of
5 x Power Snatch
5 x Snatch Balance Drill
(w/ as deep a receiving position as mobility permits)
5 x Overhead Squat
10 x Hollow Rocks
10 x PVC Passthroughs
III. Mobility & Yoga Poses

Notes:

Special Emphasis on PVC Passthroughs as an assessment for Overhead Mobility;
Follow with lacrosse ball/wall drills and re-test for efficacy.

Impact/Focus: Snatch Triples & Doubles
Warm-up sets and reps building to a starting weight of 50-60% by moving from an empty barbell through two light to moderate weight sets of 2-3 reps each.

7 Rounds on the :90 seconds of

Snatch x 3-3-3-3 | 2-2-2
(Climbing weight as able)

Notes:

Begin weight @50% to 60% or heavier of a Power or Full Snatch rep record.
The Snatch moves through a full squat receiving position.
Emphasis today will be on barbell position from floor to full extension of the hips as well as efficiency and speed into the receiving position.
Working sets should be touch and go for today, barbell cycling emphasis review.
Athletes will also be working on the transition and change of direction from the pull into full (overhead) squat catch/receiving positions.

Post scores to comments.

“Innit”
Complete for time
30 x Double-unders
10,9,8 … 1 x Full Snatch
10,9,8 … 1 x Bar Facing Burpees

Notes: There are ten rounds in the workout, each round begins with 35 x Double-unders and descends one rep per round from a starting workload of 10 reps for Full Snatch and Burpees. Read as Round 1 is 35 x Doubles + 10 x Full Snatch + 10 x Bar Facing Burpees. Round 2 is 35 + 9 + 9 reps… Round 3 is 35 + 8 + 8 reps, etc.
Scale Double-unders to 20 reps per round or 60 x Single-unders as necessary. Power Snatch scaling with and Overhead Squat may be appropriate if weight adjustments do not facilitate the Full Snatch movement for the metcon today.

Post scores to comments.

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