WOD & Blog

Friday 02.14.2025

By Samy Daghir / February 14, 2025 / 0 Comments
 Israel, Grant, Tim & Lianna smashing out some Pull-ups & Muscle-ups, Yesss!!!!

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.

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Thursday 02.13.2025

By Samy Daghir / February 13, 2025 / 0 Comments

Be 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.

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Wednesday 02.12.2025

By Samy Daghir / February 12, 2025 / 0 Comments
 Alison, Shannon & Chris slaying some Sumo DLHP’s & Push-ups, YESSSSS!!!!!!

Warm-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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Tuesday 02.11.2025

By Samy Daghir / February 11, 2025 / 0 Comments

 

Pacing those Hollow Rocks tactically…

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.

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Monday 02.10.2025

By Samy Daghir / February 10, 2025 / 0 Comments

The Open Approaches!!!

Feb 27th kicks off our Friday Night Lights schedule for the CROSSFIT OPEN 2025

LETS GO, FREAKS.


Clangin & Banging with a Barbell Complex, Yesssss!!!!

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

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Friday 02.07.2025

By Samy Daghir / February 7, 2025 / 0 Comments
Gene attacks the Medicine Ball Cleans while Tim hustles through his Ring Rows, Yessssss!!!!

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.


Link to the CrossFit Games 2025 Open registration page found via clicking the Image above.

 

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Thursday 02.06.2025

By Samy Daghir / February 6, 2025 / 0 Comments

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.

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Wednesday 02.05.2025

By Samy Daghir / February 5, 2025 / 0 Comments
YASSSSSSS!!!!!!!

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.

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Tuesday 02.04.2025

By Samy Daghir / February 4, 2025 / 0 Comments
Reese, Ryan & Abe getting after it, YESSSS!!!!!

Warm-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.

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Monday 02.03.2025

By Samy Daghir / February 3, 2025 / 0 Comments

Be 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.

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