Monthly Archives: November 2013

11.29.2013

“Filthy Fifty Team WOD”
For time
50 x Box jumps (24/20)
50 x Jumping pull-ups
50 x Kettlebell swings (24/16)
50 x Walking Lunge
50 x Knees to elbows
50 x Push press (45/35)
50 x Back extensions
50 x Wall ball shots (20/14)
50 x Burpees
50 x Double unders

Notes: Complete in teams of 2 athletes. 1 athlete working at a time. Both athletes must complete the workload above.

Post times to comments.

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11.27.2013

Warm-up Drills
I. Row 3:00
II. 9 Fundamentals x 5 reps each
III. Mobility

Impact/Focus: PC+PJ/SJ+HC EMOTM
Every Minute on the minute for 12:00 complete the following
Power Clean > Push/Split Jerk > Hang Clean (70% of 1RM)

Post loads to comments.

“Pre-Turkey Tabata”
8 Rounds of (:20 on x :10 rest) per movement/station
Row (kcal)
Box Jumps (24/20”)
Bumper Ground-2-Overhead (45/25lbs)
Pull-ups

Post total reps to comments.

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11.26.2013

Warm-up Drills
I. Run 400m
II. 5:00 x Turkish Get-ups (alt L/R)
III. Mobility

Impact/Focus: Push/Split Jerk 1RM
Push Jerk/Split Jerk 1-1-1-1-1

Notes: Work up to a heavy/PR single rep Push Jerk/Split Jerk, progressing in load with increments representing no more than 10-15% of your most recent 1RM record. Rest a minimum of 1:00 between attempts.

Post loads to comments.

 

“Gravy Boat”
Complete as many rounds/reps as possible in 15:00 of
5 x Overhead Squats (115/75lbs)
10 x Toes-2-Bar
15 x Wallballs (20/14lbs)

Post scores to comments.

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11.25.2013

Warm-up Drills
I. Row 3:00
II. 6:00 AMRAP of
20ft Duck Walk
20ft Crab Walk
20ft Bear Crawl
20ft Leg Kicks
20ft Lateral Lunges
20ft Inchworms/Hollow Support
III. Mobility

Impact/Focus: Front Squat 1RM
Warm-up with the percentage based sets/reps listed below (using your most recent 1-Rep maximum data to determine loads) before working up to a heavy single or new 1RM personal record.

5 x 40% (Warm-up)
5 x 50% (Warm-up)
3 x 60% (Warm-up)

Front Squat 1-1-1-1-1RM

Post loads to comments.

“Chippety Dee”
For time
50 x Double-unders
40 x Power Cleans (115/75lbs)
30 x Burpees
20 x Thrusters (115/75lbs)
10 x Power Snatches (115/75lbs)

Post scores to comments.

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11.22.2013

Warm-up Drills
I. Row 2:00
II. 2 rounds of:
5 x Pull-ups
10 x Push-ups
15 x Air Squats
III. Mobility

“Lynne”
5 rounds of
Max Reps x Bench Press (1xBW)
Max Reps x Pull-ups

Post scores to comments

“Reminiscent”
For time
18 x Deadlift (60% of 1RM)
Run 400m
15 x Deadlift (60% of 1RM)
Run 400m
12 x Deadlift (60% of 1RM)
Run 400m
9 x Deadlift (60% of 1RM)
Run 400m

Post times to comments.

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11.21.2013

Warm-up Drills
I. Tabata Speed Rope
II. 6:00 AMRAP of
20ft Duck Walk
20ft Crab Walk
20ft Bear Crawl
20ft Leg Kicks
20ft Lateral Lunges
20ft Inchworms/Hollow Support
III. Mobility

Impact/Focus: Back Squat/Front Squat
Warm up as necessary before completing the workload below based on the Squat strength cycle selected:

I. Back Squat
5 x 60%
5 x 65%
5 x 70%
5 x 75%

II. Front Squat:
5 x 60%
5 x 70%
5 x 75%
5 x 80%

Post sets/reps to comments.

“Frigid Posterior”
For time
Row 500m
22 x 1-arm DB Snatch (50/35lbs)
22 x DB Burpee Pick-ups (50/35lbs)
Row 500m
22 x 1-arm DB Snatch (50/35lbs)
22 x DB Burpee Pick-ups (50/35lbs)
Row 500m
22 x 1-arm DB Snatch (50/35lbs)
22 x DB Burpee Pick-ups (50/35lbs)

Post times to comments.

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11.20.2013

Warm-up Drills
I. Row 2:00
II. 2 rounds of
7 x Deadlifts (45/30lbs)
7 x Hang Cleans (45/30lbs)
7 x Front Squats (45/30lbs)
7 x Push Press (45/30lbs)
III. Mobility

Impact/Focus: Snatch
Work through the following 3 movement Barbell Snatch Complex.

5-6 sets of
1 x Snatch Grip Deadlift
1 x Hang Snatch
1 x Snatch

Post sets/reps/loads to comments.

“Money Maker”
Complete as many rounds/reps as possible in 7:00 of
6 x Power Cleans (135/95lbs)
10 x Pistols (5L/5R alt)
Rest 3:00
Then…
Complete as many rounds/reps as possible in 7:00 of
10 x Toes-2-Bar
10 x Box Jumps (30/24”)

Post scores to comments.

Posted in | 3 Comments

11.19.2013

Warm-up Drills
I. Row 2:00
II. 2 rounds of
7 x Burpees
10 x Medicine Ball Cleans (40/20lbs)
III. Mobility

“Pez Dispenser”
Against a 2:00 Running Clock complete the following:
Max Reps x Handstand Push-ups
Rest 1:00, Then…
Against a 5:00 Running Clock move the most amount of weight possible from shoulder to overhead using any combination of Press, Push Press, Push Jerk, and/or Split Jerk.

Notes: Choose a predetermined load of 45,65,85,95,115,135,155, or 185lbs.

Post weight used, reps completed, and total weight moved to comments.

“Steeple”
For time
Run 400m
20 x KB Swings (32/24kg)
50 x Double-unders
35 x KB Swings (32/24kg)
50 x Double-unders
50 x KB Swings (32/24kg)
50 x Double-unders
Run 400m

Post scores to comments.

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11.18.2013

Warm-up Drills
I. Run 400m
II. 6:00 AMRAP of
20ft Duck Walk
20ft Crab Walk
20ft Bear Crawl
20ft Leg Kicks
20ft Lateral Lunges
20ft Inchworms/Hollow Support
III. Mobility

Impact/Focus: Back Squat 1RM
Re-test your 1 repetition maximum for Back Squat and note gains made during this past squat centric strength cycle.
5 x 40% (Warm-up)
5 x 50% (Warm-up)
3 x 60% (Warm-up
Back Squat 1-1-1-1-1RM

Post loads to comments.

“Triple Dose”
3 Rounds for time
Row 250m
25 x Wallballs (20/14lbs)
Rest 2:00
Then…
3 Rounds for time
15 x Pull-ups
25 x GHD/Abmat Sit-ups

Post scores to comments.

Posted in | 6 Comments

11.15.2013

Warm-up Drills
I. Row 2:00
II. 2 rounds of
7 x Deadlifts (45/30lbs)
7 x Hang Cleans (45/30lbs)
7 x Front Squats (45/30lbs)
7 x Push Press (45/30lbs)
III. Mobility

Impact/Focus: Bench Press 5-5-5-5-5
Warm up as necessary before completing the following workload.

Bench Press x 5-5-5-5-5

Post sets/reps to comments.

“Partner DT”
5 rounds for time
12 x Deadlift (155/105lbs)
9 x Hang Clean (155/105lbs)
6 x Push Jerk (155/105lbs)

Note: One athlete completes a full round while second athlete rests. Both athletes will complete 5 rounds each (10 total between the two). Each athlete may only use one barbell.

Post scores to comments.

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11.14.2013

Warm-up Drills
I. Speed Rope x 2:00
II. 6:00 AMRAP of
20ft Duck Walk
20ft Crab Walk
20ft Bear Crawl
20ft Leg Kicks
20ft Lateral Lunges
20ft Inchworms/Hollow Support
III. Mobility

Impact/Focus: Back Squat/Front Squat
Continue with your current plan for the squat cycle
I. Back Squat
5 x 60%
5 x 65%
5 x 70%
5 x 75%

II. Front Squat
5 x 65%
4 x 70%
4 x 75%
4 x 80%

Post sets/reps to comments.

“Captain Happy”
For time
10-9-8-7-6-5-4-3-2-1 reps of
Chest-2-Bar Pull-ups
KB Swings (32/24kg)
Push-ups (CFGS)

Post scores to comments.

Posted in | 3 Comments

11.13.2013

Warm-up Drills
I. Row 750m
II. 2 rounds of
5 x Chin-ups
7 x Hollow Rocks (2ct)
10 x Hindu Push-ups (2ct)
III. Mobility

Impact/Focus: Hang Clean 3-3-3-3-3
Warm up as necessary before completing the following workload.

Hang Clean 3-3-3-3-3

Notes: All 3 repetitions are from the hang position. The bar does not touch the ground until all 3 reps are completed.

Post sets/reps to comments.

“Atlas Endures”
For time
30 x Overhead Squat (115/75lbs)
30 x Toes-2-Bar/K2E’s
20 x Power Snatch (115/75lbs)
20 x Toes-2-Bar/K2E’s
10 x Squat Snatch (115/75lbs)
10 x Toes-2-Bar/K2E’s

Post scores to comments.

Posted in | 4 Comments

11.12.2013

Awesome job by all the athletes that competed last night in the New England Affiliates League

Warm-up Drills
I. Row 2:00
II. 6:00 AMRAP of
20ft Duck Walk
20ft Crab Walk
20ft Bear Crawl
20ft Leg Kicks
20ft Lateral Lunges
20ft Inchworms/Hollow Support
III. Mobility

Impact/Focus: Back Squat
Continue with squat cycle by working through the following sets/reps
I. Back Squat
8 x 65%
6 x 75%
4 x 85%
4 x 90%

Post sets/reps to comments.

“Lokie’s Last Laugh”
5 rounds for time
Row 200m
10 x GHD/Abmat Sit-ups
Rest 4:00
Then…
100 x Burpees for time.

Post times to comments.

Posted in | 5 Comments

11.11.2013

“Nutts”
For time
10 x Handstand Push-ups
15 x Deadlifts (250/200lbs)
25 x Box jumps (30/24”)
50 x Pull-ups
100 x Wallball shots (20/14lbs)
200 x Double-unders
Run 400 meters (w/45lb Bumper)

Notes: Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.

Post scores to comments.

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11.08.2013

Warm-up Drills
I. Run 400m
II. 2 Rounds of
5 x Medicine Ball Cleans (40/20lbs)
10 x Push-ups (CFGS)
15 x Wall Balls (20/14lbs)
III. Mobility

Impact/Focus: Clean & Pull-up EMOTM
Complete the following movements every minute on the minute for 14:00

Even: 3 x Squat Clean (75-85% 1RM)
Odd: Pull-ups Ladder (4-5-6-7…)

Post loads to comments.

“Blackjack AMRAP”
Complete as many rounds/reps as possible in 12:00 of
9 x Burpees
15 x GHD/Abmat Sit-ups
21 x Double-unders

Post scores to comments.

Posted in | 4 Comments

11.07.2013

Warm-up Drills
I. Run 400m
II. 5:00 AMRAP
5 x Pull-ups
10 x Hollow Rocks (2ct)
15 x Wall Squats
III. Mobility

Impact/Focus: Back Squat/Front Squat
Continue with your current plan for the squat cycle.

I. Back Squat
5 x 65%
5 x 75%
5 x 75%
5 x 80%

II. Front Squats
5 x 65%
4 x 75%
4 x 80%
4 x 85%

Post sets/reps to comments.

“Sure Fire”
For time
Row 250m
15 x Handstand Push-ups
9 x Snatch (115/85lbs)
Row 500m
12 x Handstand Push-ups
7 x Snatch (115/85lbs)
Row 750m
9 x Handstand Push-ups
5 x Snatch (115/85lbs)

Post scores to comments.

Posted in | 2 Comments

11.06.2013

Warm-up Drills
I. Run 400m
II. 6:00 AMRAP of
20ft Duck Walk
20ft Crab Walk
20ft Bear Crawl
20ft Leg Kicks
20ft Lateral Lunges
20ft Inchworms/Hollow Support
III. Mobility

“Fight Camp”
Each of the following 5 Rounds has a 4:00 time limit, the remainder of which is used to execute as many repetitions as possible for the prescribed movement.
400m Run / Max Reps x Wallball (20/14lbs)
Rest :30
400m Run / Max Rep x Sumo Deadlift High Pull (75/55lbs)
Rest :30
400m Run / Max Rep x Box Jumps (24/20”)
Rest :30
400m Run / Max Rep x Push Press (75/55lbs)
Rest :30
400m Run / Max Kcal x Row

Post reps per movement/rounds to comments.

Posted in | 2 Comments

11.05.2013

Warm-up Drills
I. Row 2:00
II. 2 rounds of
7 x Deadlifts (45/30lbs)
7 x Hang Cleans (45/30lbs)
7 x Front Squats (45/30lbs)
7 x Push Press (45/30lbs)
III. Mobility

Impact/Focus: Clean & Jerk 1RM
Clean & Jerk 1-1-1-1-1RM

Warm-up as necessary before working up to a single rep Clean & Jerk PR/1RM. Rest a minimum of 1:00 between attempts. The Clean is received in the full squat position.

Post loads to comments.

“Cupped”
For time
100 x Double-unders
5 Rounds
7 x KB Swings (32/24kg)
12 x Ring Dips
Then…
50 x Knees-2-Elbows

Post times and # of sets to comments.

Skill Development
Address front rack mobility issues.

Posted in | 7 Comments

11.04.2013

Warm-up Drills
I. Row 2:00
II. 9 Fundamentals x 5 reps each
III. Mobility

Impact/Focus: Back Squat
Continue with your current plan for the squat cycle.
I. Back Squat:
5 x 60%
3 x 70%
2 x 80%
2 x 90%
1 x 95%

II. Wendler 5-3-1+
Work through the following percentage based sets outlined below.
To determine loads multiply 1RM by .9 with percentages being derived from the resulting 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)
3 x 60% (warm-up)
5 x 75%
3 x 85%
1+ x 95%

Post sets/reps to comments.

“Pyramid Jackie”
For time
500m Row
25 x Thrusters (65/45lbs)
30 x Pull-ups
25 x Thrusters (65/45lbs)
500m Row

Post scores to comments

Posted in | 6 Comments

11.01.2013

Warm-up Drills
I. Row 2:00
II. 2 Rounds of:
6 x Turkish Get-ups (alt.L/R)
8 x Push-ups (CFGS)
10 x Hollow Rocks (2ct)
III. Mobility

Impact/Focus: Bench Press 3-3-3-3-3RM
Warm up as necessary (2-3 sets) before working up to a 3 rep maximum effort on Bench Press.

Bench Press x 3-3-3-3-3RM

Post loads to comments.

“The Flow”
Complete as many rounds/reps as possible in 7:00 of
5 x Muscle-ups
7 x Overhead Squats (115/75lbs)
9 x Clapping Push-ups
Rest 2:00
Then…
Complete as many rounds/reps as possible in 7:00 of
5 x Burpees (6″Target)
7 x Box Jumps (24/20”)
9 x Toes-2-Bar
Rest 2:00
Then…
2:00 x Max Reps of Snatch (115/75lbs)

Post scores to comments.

Posted in | 3 Comments

UPCOMING EVENTS