WOD & Blog
Warm-up Drills
I. Coach’s Choice
II. Set-up/Warm-up for Movements
Impact/Focus: Love Taps, Power Cleans & Bench Press
Warm up as needed before completing the following workload vs. an 18:00 Running Clock;
Climb weight as able across sets alternating with a partner. Both athletes complete the following sets/reps.
7 Rounds, Climbing weight as able;
Power Clean x 7-6-5-4-3-2-1 reps
+
Bench Press x 7-6-5-4-3-2-1 reps
*Flow: Athlete one performs a 7 rep set of Power Cleans, Athlete two performs a 7 rep set of Power Cleans, Both athletes move through their 7 rep sets of Bench Press before moving into their 6 rep sets of Power Cleans, etc. Athletes may help each other switch weights for each set as needed.
Post scores to comments.
“Love Diss”
Complete as many rounds/reps as possible in 15:00;
one athlete will work at a time as athletes may switch off as they wish throughout the AMRAP.
70 x Partner Medicine Ball Sit-ups
50 x Burpees
50 x 1-arm Dumbbell Snatch
30 x Knees-to-Elbows
30 x Box Jump Over’s (24/20″)
NOTES: Additional scaling for movements and volume, training intentions and points of performance will be covered during the whiteboard brief.
Post scores to comments.
Read MoreBe Careful Traveling in the Inclement Weather;
We are open for Normal PM Classes today.
Warm-up Drills
I. Run 400m or Row 500m
II. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
III. Set-up, Training Flow & Movement Review
Impact/Focus: Muscle-ups
Warm up as needed before completing the following workload every 2:30 for 5 Rounds total.
5 Rounds, on the 2:30 of
(select one of the training options)
I. 3-5 x Muscle-ups
II. 3-5 x Jumping/Band Scaled Muscle-ups
III. Pull-ups & Dips
3,5 or 7 x Pull-ups (strict or kipping)
+
3,5 or 7 x Ring/Matador Dips (strict or kipping)
*Muscle-ups may be Bar or Ring.
Post scores to comments.
“20.5LP”
For time vs. a 16:00 Time Cap
Athletes may partition as needed.
20 x Bar or Ring Muscle-ups
70/55kcal Row
100 x Wallball (20/14lbs)
NOTES: Muscle-up scaling today entails Pull-up and Dip movement substitutions; normal progressions for those working through Jumping or Assisted Muscle-up reps would be 1:1.
Post scores to comments.
Read MoreWarm-up Drills
I. Coach’s Choice
II. Set-up, Training Flow & Movement Review
Impact/Focus: Heave Ho’s & Hugs Intervals
Warm-up as needed before working through the following
6 Rounds vs. a 12:00 Running Clock
Row 250/200m
4 x Sandball-to-Shoulder
:30 x Sandball Hug or Hug & Strut x 80ft
NOTES: Additional scaling for movements and volume, training intentions and points of performance will be covered during the whiteboard brief.
Post scores to comments.
“Antifreeze”
21-15-9 reps for time of
Power Snatch (95/65lbs)
Bar Facing Burpees
Slamball
NOTES: Additional scaling for movements and volume, training intentions and points of performance will be covered during the whiteboard brief.
Post scores to comments.
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Warm-up Drills
I. Coach’s Choice
II. Set-up, Training Flow & Movement Review
Impact/Focus: Skill & Core Ladder
Versus a 12:00 Running Clock climb as far as able through the following ladder of Rounds/Reps.
12:00 to ascend as far as possible though:
Double-unders x 5-10-15… (+5 reps per round)
Hollow Rocks x 5-10-15… (+5 reps per round)
NOTES: Additional scaling for movements and volume, training intentions and points of performance will be covered during the whiteboard brief.
Post scores to comments.
“Bloomin Punion”
12:00 AMRAP of
21 x Sumo Deadlift High-Pull (75/55lbs)
15 x Hand Release Push-ups
9 x Reverse Burpees
NOTES: Scaling for Reverse Burpee movements (Assist with push/mat to standing) at 9 reps per round will add on 9 reps of V-ups. Additional scaling for movements and volume, training intentions and points of performance will be covered during the whiteboard brief.
Post scores to comments.
Read MoreThe Open Approaches!!!
Feb 27th kicks off our Friday Night Lights schedule for the CROSSFIT OPEN 2025
LETS GO, FREAKS.
Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review (Overhead Mobility)
*Foam rolling and mobility drills emphasizing opening up all aspects of Overhead ROM.
Impact/Focus: Thrusters & Strict Pull-ups
Work through the following sets of Barbell Thrusters & Strict Pull-ups, on the 2:00 intervals.
Every 2:00 x 5 Rounds
3,5 or 7 reps per round x Strict Pull-ups, Banded Strict Pull-ups, Ring Row
3 x Thrusters (Climbing weight as able)
NOTES: Athletes may scale movements up to Chest-to-Bar, or add a weight vest/Med Ball to increase the challenge level of strict work. Another route for Rx+ would be 1,3 or 5 reps x Bar Muscle-up (or scaled variation) per round. Prime and improve movement patterns in anticipation of the subsequent Met Con’s challenges.
Post scores to comments.
“24.3 LP”
For time
4 Rounds
10 x Thrusters (95/65lbs)
10 x Chest-to-Bar Pull-ups
Rest 1:00
3 Rounds
7 x Thrusters (135/95lbs)
7 x Bar Muscle-ups
NOTES: Additional scaling for movements and volume, training intentions and points of performance will be covered during the whiteboard brief.
Post scores to comments.
Skill Development
Tabata Hollow Rocks
or
Tabata L-sit
Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review (Overhead Mobility/Single Leg Squat)
*Foam rolling and mobility drills emphasizing opening up all aspects of Overhead ROM.
Impact/Focus: Barbell Complex & Pistols
Working up to the best weight for the Barbell Complex & completing Pistols, Box Pistols, Lunges, or Box Step-ups for quality/movement improvement;
Complete 5 Rounds of the following every 3:00
1 x Deadlift
2 x Hang Power Clean
2 x Shoulder-to-Overhead
+
6-12 x Pistols or 12 x Box Step-ups
*alternate legs each rep.
Post scores to comments.
“Crampons”
For time
Row 500m
9 x Deadlift
7 x Hang Power Cleans
5 x Shoulder to Overhead
50 x Wallball
Row 35kcal
9 x Deadlift
7 x Hang Power Cleans
5 x Shoulder to Overhead
35 x Wallball
Row 20kcal
9 x Deadlift
7 x Hang Power Cleans
5 x Shoulder to Overhead
35 x Wallball
NOTES: Scale weights as needed for the Barbell Movements. Rx weights are 115/85lbs, 20/14lbs for the Wallball. Rx+ DT weights 155/105lbs. Additional scaling for movements and volume, training intentions and points of performance will be covered during the whiteboard brief.
Post scores to comments.
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Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review
*Example:
1 Rounds of
2:00 Jump Rope or Shuttle Run 10 x 40ft Shuttle Run
Then … 3 Rounds of
8 x Air Squats
8 x Light AKB Swings
15 x Hollow Rocks
Impact/Focus: Power or Full Snatch
Warm-up sets/reps building to a starting weight before working through the following:
Climb weight up or down as needed across sets, attempting to work heavier per set each wave of 3-2-1 reps.
Complete against a 15:00 Running Clock, resting :75 to :90 between lifts.
Power or Full Snatch x 3-2-1, 3-2-1, 3-2-1, 3-2-1
Post scores to comments.
“Orange Creamsicle”
Complete as many Rounds/Reps as possible in 14:00 of
21 x Double-unders
80ft x DB/KB Farmer’s Carry
21 x Abmat Sit-ups
10 x 40ft Shuttle Runs (5 x ‘There-n-Backs’)
NOTES: Scaling for movements and volume, training intentions and points of performance will be covered during the whiteboard brief.
Post scores to comments.
Skill Development
*Upper Body/Overhead Archtype/Snatch Movement emphasis Pliability/ROMWOD options.
Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review (Overhead Mobility)
*Foam rolling and mobility drills emphasizing opening up all aspects of Overhead ROM.
Impact/Focus: Rope Climbs & Ring Dips
Warm up as needed before completing the following workload every 2:00 for 6 Rounds total.
6 Rounds, on the 2:00 of
1-2 x Rope Climbs
+
3,5 or 7 reps x Strict Ring Dips
*Weighted if able.
Post scores to comments.
”Faux Punk”
Complete the following for time
21 x Medicine Ball Cleans (20/14lbs)
Then… ONE Round of
30 x Ring Rows
30 x Push-ups
21 x Medicine Ball Cleans (20/14lbs)
Then… TWO Rounds of
15 x Ring Rows
15 x Push-ups
21 x Medicine Ball Cleans (20/14lbs)
Then… THREE Rounds of
10 x Ring Rows
10 x Push-ups
21 x Medicine Ball Cleans (20/14lbs)
NOTES: Additional scaling for movements and volume, training intentions and points of performance will be covered during the whiteboard brief.
Post scores to comments.
Read MoreWarm-up Drills
I. Pliability/ROMWOD (‘For The Birds’) or Coach’s Choice
II. Set-up/Warm-up for Movements
“Notions Eleven”
VS an 18:00 time cap
For time
Row 750m
Then…
Immediately into:
5 Rounds of
8 x Handstand Push-ups
12 x Knees-to-Elbows
16 x 1-arm Dumbbell Snatch (50/35lbs)
Finish with…
Row 750m
NOTES: If time capped treat the final Row as a recovery effort. Additional scaling for movements and volume, training intentions and points of performance will be covered during the whiteboard brief.
Post scores to comments.
Read MoreBe Careful Traveling in the Inclement Weather;
We are open for Normal Hours today.
Warm-up Drills
I. ROMWOD/Pliability or…
II. Set-up, Training Flow & Movement Review
*Example:
Shuttle Run Ladder x 10,20,30,40,50,40,30,20,10ft
Then… 3 Rounds of
8 x Air Squats
8 x Light AKB Swings
4 x Slurpees (3L+3R Step-into Burpees)
Impact/Focus: Front Squat
Warm-up sets & reps; prioritizing movement points of performance before building to a starting weight.
6 Rounds, on the 2:30
Front Squat 3-3-3-2-2-2RM (climb weight)
*Finish with the best 7-10RM set/weight possible.
NOTES:
Climb across sets/reps to the best three rep and double rep sets on the day. Finish with a lighter (50%) drop set for 7-10 reps after the last interval.
Post loads to comments.
“Grettel”
10 Rounds for time of
3 x Clean & Jerks (135/95lbs)
3 x Burpees Over Bar
NOTES: This is a Benchmark WOD, and don’t panic, this is a lighter burpee week; which also rhymes with tongue in cheek… Reference WOD date of 10.10.2022 linked HERE.
Post scores to comments.
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