WOD & Blog

Warm-up Drills
I. Run 400m
II. 2 Rounds of
7 x Deadhang Chin-ups
7 x KB Swings (24/16kg)
7 x Hollow Rocks (2ct)
5 x Forward Rolls
III. Mobility

Impact/Focus: Squat Optional
I. Overhead Squat 8+RM
II. Front Squat 4RM 6+RM
III. Back Squat 4RM 12+RM

Notes: Warm-up sets/reps should be appropriate for each athletes’ specific ambitions for rep records/movement PR’s.

Post sets/reps/loads to comments.

“Hangry”
For time
3 Rounds for time of
Run 200m
12 x 1-arm KB Snatch (6R6L-24/16kg)
Max Reps x L-sit Pull-ups

Post scores to comments.

Warm-up Drills
I. Run 400m
II. Snatch Technique & Instruction
III. Mobility

Impact/Focus: Deadlift 5/3/1+ or Snatch 1RM
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 75%
3 x 85%
1+ x 95%

II. Snatch 1-1-1-1-1RM

Post sets/reps/loads to comments.

“Jackie”
Row 1000m
45 x Thrusters (45lbs)
30 x Deadhang Pull-ups

Post scores to comments.

Warm-up Drills
I. Run 400m
II. 2 Rounds for quality of:
7 x Burpees
7 x Deadlifts (45/30lbs)
7 x Push Press (45/30lbs)
7 x Thrusters (45/30lbs)
III. Mobility

Impact/ Focus: Weighted Dips 5-5-5-5-5
Warm-up with three sets of Ring/Static Dips before working up to a new 1RM Ring/Static Dip.
Athletes should be capable of a 1.25xBW Static Dip before transitioning to Weighted Ring Dips
I. Weighted Ring Dip 1-1-1-1-1RM
II. Weighted/BW Static Dips x 5-5-5-5-5

Post sets/reps/loads to comments.

“Bai’s Hangover”
Complete as many rounds/reps as possible in 18:00 of
400m run
30 x Wallball (20/14lbs)
30 x Slamball (40/20lbs)

Skill Development
Angel Drops (PVC)

Warm-up Drills
I. Run 400m
II. 2 Rounds of
5-7 x Deadhang Chin-ups
7 x KB Swings (24/16kg)
7 x Hollow Rocks (2ct)
5 x Forward Rolls
III. Mobility

Impact/Focus: Squat Optional
I. Overhead Squat 3RM
II. Front Squat 4RM
III. Back Squat 4RM

Post sets/reps/loads to comments.

“Heline”
3 Rounds for time of
Row 500m
12 x KB Swings (32/24kg)
21 x Box Jumps (32/24”)

Post scores to comments.

Warm-up Drills
I. Row 3:00
II. 2 Rounds of
20ft Duck Walk
20ft Crab Walk
20ft Bear Crawl
20ft Leg Kicks
20ft Lateral Lunges
20ft Inchworms/Hollow Support
III. Mobility

Impact/Focus: Pull-ups
Choose one of the following work through the sets/reps EMOTM for 8:00
1-2 x Deadhang muscle ups
2 Weighted Pull-ups
3-5 Deadhang Pull-ups
5 Band Assisted Pull-ups

Post scores to comments.

“Olympic Lifting Bonanza”
Complete the following for time
3 rounds of
3 x Squat Clean & Jerk (135/95lbs)
25 x Double-unders
3 rounds of
3 x Squat Snatch (135/95lbs)
15 x GHD Sit-ups

Post scores to comments.

Warm-up Drills
I. Run 400m
II. 3 Rounds of
8 x Wall Squats/Bench Squats
8 x Deadhang Chin-ups
III. Mobility

Impact/Focus: Bench Press
Warm-up with 2-3 sets of 5 reps each before working through the following 3 rep sets of Bench Press. Go heavy, attempt to establish a 3RM.

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

Post sets/reps/loads to comments.

“Stimpy”
For Time
Run 200m
3 Rounds of
6-4-2 x L-sit Pull-ups
6-4-2 x Handstand Push-ups
Run 200m
4 Rounds of
4 x Front Squat (185/135lbs)
10 x DB Thrusters (50/35lbs)
Run 200m
4 Rounds of
10 x Ring Push-ups
4 x DB Thrusters (45/30lbs)
Run 200m

Post scores to comments.

Skill Development
Perform 3-5 Rounds of the following Ring Complex, without resting or coming off the rings:
Muscle-up x 1
Ring Dip to max depth with :02 hold at bottom x 2
Support x :10
Ring Dip to max depth with :02 hold at bottom x 2
Muscle-up x 1

Notes: Muscle-ups start at full extension with turn-out and finish in the support with turn-out.

Warm-up Drills
I. Run 400m
II. 2 Rounds of
20ft Duck Walk
20ft Crab Walk
20ft Bear Crawl
20ft Leg Kicks
20ft Lateral Lunges
20ft Inchworms/Hollow Support
III. Mobility

Impact/Focus: Deadlift 3-3-3+ & Olympic Lifts
I. Deadlift 3-3-3+
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)
3 x 70%
3 x 80%
3+ x 90%

Post sets/reps/loads to comments.

II. Olympic Lift Impact/Focus
As time permits work through 1-2 of the following Clean/Jerk/Snatch centric movements for today’s training.
Power Clean 2-2-1-1-1 (75-90%1RM)
Push/Split Jerk 2-2-1-1-1 (70-80%1RM)
Hang Power Snatch 2-2-2
Snatch Grip Deadlift 4-4-4

Post results to comments.

“Rummy”
Complete 6 Rounds of the following:
1:00 x 2-Fer Wallball (20/14lbs)
[:20 x Rest/Transition]
1:00 x Double-unders (*FltS)
[:20 x Rest/Transition]
1:00 x Hang Power Snatch (75/55lbs)
[:20 x Rest/Transition]
1:00 x GHD Sit-ups (*Slapfight-ROM)
[:20 x Rest/Transition]
1:00 x x Jumping Slammball (40/20lbs)
[1:00 x Record/Rest/Reset]

Post scores to comments.

Warm-up Drills
I. Row 3:00
II. 2 Rounds of
7 x Push ups (CFGS)
7 x Deadlifts (45/30lbs)
7 x Power Clean (45/30lbs)
7 x Push Press (45/30lbs)
III. Mobility

Impact/Focus: Pull-up/Rope Climb/Muscle-up Tests
Choose 2 tests out of the following that you did not complete last week during baseline establishment:
Weighted Deadhang Pull-up 1RM
L-sit Pull-ups Max Reps
Deadhang Pull-ups Max Reps
Deadhang to Freestyle Pull-ups Max Reps
Freestyle Pull-ups Max Reps
Max Rope Climb Ascents x 5:00 (Freestyle)
Max Rope Climb Ascents ‘Unbroken’ (CFGS)
Weighted Muscle-up 1RM
Deadhang Muscle-ups Max Reps (false grip)
Freestyle Muscle-ups Max Reps

Post scores to comments.

“Klepto”
4 rounds for time of
27 x Box Jumps (24/20”)
20 x Burpees
11 x Squat Cleans (145/105lbs)

U.S. Air Force Major David ‘Klepto’ L. Brodeur, 34, of Auburn, Massachusetts, assigned to the 11th Air Force, based at Joint Base Elmendorf-Richardson, Alaska, died on April 27, 2011 in Kabul, Afghanistan, of wounds sustained from gunfire from an Afghan military trainee. He is survived by his wife Susie, daughter Elizabeth, and son David.–viaCrossFit.com

Post scores to comments.

Warm-up Drills
I. Run 800m
II. 2 Rounds of
5 x Burpees
5 x Inchworms-2-Plank (2ct)
5 x Sumo Deadlift High-Pull (45/30lbs)
5 x Front Squat (45/30lbs)
5 x Push Press (45/30lbs)
III. Mobility

Impact/Focus: Athlete’s Choice Squat Test
I. Wendler Back Squat (HB or LB): Est.1RM
II. Front Squat Est.1RM
III. Overhead Squat Est. 1RM or Est. Rep Record @ OHS(1xBW)

Post sets/reps/loads to comments.

“Underchester”
Complete the following against a 16:00 Running Clock
Run 800m
Then… AMRAP of
Max Reps x Hang Power Clean (135/95lbs)
20 x GHD/Abmat Sit-ups

Post scores to comments.

Warm-up Drills
I. Run 800m
II. 2 Rounds of
20ft Duck Walk
20ft Crab Walk
20ft Bear Crawl
20ft Leg Kicks
20ft Lateral Lunges
20ft Inchworms/Hollow Support
III. Mobility

Impact/Focus: Rower Intervals
10 Rounds of (:20 maximal effort x :40 Rest)

Notes: Complete as many Rounds of (:20 on x :40 rest) while holding a deviation limit of 70%. After warming up well execute a single :20 max effort Row for distance. Repeated sprint efforts today with a 1:2 work to rest ratio becomes a much more challenging training session when small goals, such as struggling to hold each work interval to 70% or better of the days best initial interval rowed.

Post scores to comments.

“Terminal Velocity”
Work through 9-12-15-18-21 reps for time of
Ring Push-ups
DB Thrusters (50/35lbs)
Sandbag G2OH (70/40lbs)

Post scores to comments.

Skill Development
1:00 x Ring Support (w/ Turn-out & Hollow Body Position)
1:00 x L-sit/V-sit (from bottom of Chin-up Position emphasizing active shoulders throughout)
20 x Pistols (L+R=1Rep)