WOD & Blog

Warm-up Drills
I. Coach’s Choice
II. Set-up, Training Flow & Movement Review

“The CrossFit Total”
Complete each of the following tasks, establishing the best 1RM possible for each of the lifts within the time allotted.

VS. a 10:00 Running Clock
3 Attempts to Establish a 1RM Back Squat

VS. a 10:00 Running Clock
3 Attempts to Establish a 1RM Press

VS. a 10:00 Running Clock
3 Attempts to Establish a 1RM Deadlift

Notes: Movement points of performance, scaling options and additional training intentions will be covered during the whiteboard brief.

Post scores to comments.

“How Optional?”
10:00 AMRAP of
12/10kcal Row
7 x Burpees
40ft x Bear Crawl

NOTES: Anyone have 7+ on this spicy lil beastie?

Post scores to comments.

Warm-up Drills
I. 2 Rounds of
Run 200m
10 x Walking Lunges -or- Box Step-ups
15 x Hollow Rocks
II. Dynamics & Mobility

“Flip It Friday”
5 Rounds for time of
(vs. a 14:00 time cap)
80ft x Suitcase Walking Lunges (40ft Each Side)
20 x 1-arm Dumbbell Hang Clean-to-Overhead (10 reps per side)
Run 200m

NOTES: Additional scaling options, points of performance and training intentions will be covered during the whiteboard brief.

Post scores to comments.

Impact/Focus: Quality Complements
4-5 Rounds (time permitting)
vs. a 15:00 Running Clock of

8 x Dumbbell Bench Press
(*climb weight as able or sustain across at the same weight)
16 x 1-arm Dumbbell Row (8 each arm)
12 x GHD Hip & Back Extensions
:30 x Active Hang From Pull-up Bar
*Optional Bonus = Finish each round with a max rep set of Handstand Shoulder Taps

NOTES: Additional scaling options, points of performance and training intentions will be covered during the whiteboard brief.

Post scores to comments.

Post Workout Social Mixer: COUCH STRETCH

Warm-up Drills
I. Coach’s Choice
II. Set-up, Training Flow & Movement Review

Impact/Focus: Triple Emotm
Alternating emotm x 5 rounds
1:00 at each station to complete each of the following tasks:

Minute 1
2 x Rope Climbs
Minute 2
:30/:20 x Hanging or support L sit
Minute 3
tire flips x 3-5 reps

NOTES: Additional scaling options, points of performance and training intentions will be covered during the whiteboard brief.

Post scores to comments.

“Interlopers Interropers”
6 rounds for time vs a 12:00 soft time cap
1 x Rope climb
12 x Knees To Elbows
24 x Double Unders

NOTES: Additional scaling options, points of performance and training intentions will be covered during the whiteboard brief.

Post scores to comments.

Warm-up Drills
I. 2 Rounds of
Run 200m
5 x PVC Power Snatch
5 x PVC Overhead Squats
10 x PVC Passthroughs
II. Dynamics & Mobility

Impact/Focus: Power Snatch -or- Power Clean
9 Rounds, on the :90 of
5-5 @50-60%
3-3-3-3 @60-70%
2-2-2 @70-80%

NOTES: Additional scaling options, points of performance and training intentions will be covered during the whiteboard brief.

Post scores to comments.

“Ground Round”
For time
vs. a 15:00 time cap
Run 800m
15 x Power Snatch (115/85lbs)
Run 400m
12 x Power Snatch (115/85lbs)
Run 200m
9 x Power Snatch (115/85lbs)

NOTES: Additional scaling options, points of performance and training intentions will be covered during the whiteboard brief. Bring the lumber, Ninjas.

Post scores to comments.

Warm-up Drills
I. Coach’s Choice
II. Set-up, Training Flow & Movement Review

Impact/Focus: “Top to Drop” Week #4
Warm-up as needed before working through the following sets and reps

Against an 18:00 Running Clock
Back Squat ‘Top Sets’ x 2-2-2 reps @ 83-88% 1RM
Back Squat ‘Drop Sets’ x 6-6-6 reps @ 65-75% of the best 2 rep set

NOTES: Today’s Back Squat training may be designated based on percentages of a 1RM as shown above, or with a Box Squat or Pause variation to improve the mechanics and develop proficiency with this movement pattern. Heavy prep day emphasis with good movement is the intent as we move into a CrossFit Total Community Cup Workout this coming Monday.

Post scores to comments.

“Space Balls”
12:00 AMRAP of
Medicine Ball Cleans x 10-10-10…
Push-ups x 3-6-9… +3 reps per round
Abmat Sit-ups x 3-6-9… +3 reps per round

NOTES: Additional scaling options, points of performance and training intentions will be covered during the whiteboard brief. Bring the lumber, Ninjas.

Post scores to comments.

Warm-up Drills
I. Coach’s Choice
II. Set-up, Training Flow & Movement Review

Impact/Focus: Movement Primer
4 Rounds, on the 3:00 clock of

5 Rep Set x Push Jerks
*Climb to the best 5 rep set
7-10 x Pull-ups, Ring Rows
*Progress through scap, deadhang, kipping Pull-ups
Row in the time remaining

NOTES: Additional scaling options, points of performance and training intentions will be covered during the whiteboard brief.

Post scores to comments.

“Community Cup Workout 1”
For Time
Vs. a 20:00 time cap

Row 1000m
Immediately into:
5 Rounds of
7 x Push Jerks (135/95lbs)
25 x Pull-ups

NOTES: Additional scaling options, points of performance and training intentions will be covered during the whiteboard brief.

Post scores to comments.

Warm-up Drills
I. Run 400m
II. Coach’s Choice
III. Mobility

Impact/Focus: Fast Lift Friday
Warm-up as needed before working through the following sets and reps

7 Rounds, on the :90 of
Select one of the following options to work through today;
I. Power Snatch x 2-2-2-2-2-2-2
II. Power Clean & Jerk x 2-2-2-2-2-2-2

NOTES: Build to a working weight above 60% of a 1RM or climb across to the best/challenging weight possible on the day.

Post scores to comments.

“Method Actors”
Complete as many reps as possible for each movement within the time allotted.

5:00 x Power Clean & Jerk or Power Snatch
(select weight and score total lbs)
4:00 x Wallball (20/14lbs)
3:00 x V-ups / Reverse Crunches / Hollow Rocks
2:00 x Box Step Ups
1:00 x Shoukder Taps / Plank Taps

Notes:
Select Power C&J or Power Snatch; athletes may pick any of the following weights in an attempt to take the most lbs ground to overhead in the time allotted:
Examples: 65/95/115/135/155lbs…

Post method, lbs & reps to comments.