WOD & Blog

Friday 05.24.2024

By Samy Daghir / May 23, 2024 / 0 Comments
Tim straps up during recent training evolutions (with significant assistance required from Coach Katelyn and the rest of the Village; Yessssss, MURPH foreshadowing…

Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review (Foam Rolling: Lats, Scaps & T-spine emphasis, KB Sink Drill & Armbar Stretch)

Impact/Focus: CRE Priming
14:00 AMRAP for Quality of

Run 50-100m
Row 250/200m
20-50 x Jump Rope (Running In Place, Singles, Doubles)
Run 50-100m
*Rest :30 to 1 minute between rounds as needed.
**Utilize a 3-5 Round objective lens for applied scaling.

Notes: This CRE (Cardio Respiratory Endurance) sequence of different movement patterns will be used with intentions ranging from teaching/having athletes key into aspects of proper warm-up effort benefits, skill transference, with additional points and cues as class logistics and time permits. This is also a worthy effort in priming athletes ‘engines’ prior to “MURPH” on Saturday. Get some, Freaks.

Post scores to comments.

“Snarles Barkley”
Complete for time
vs. a soft 12:00 Time Cap
1-2-3-4-5-6-7-8-9-10 x Russian KB Swings (32/24kg)
1-2-3-4-5-6-7-8-9-10 x Strict Knees-to-Elbows
*Perform 21 x Double-unders to conclude each of the 10 Rounds.

Notes: Movement points of performance, scaling options and additional training intentions will be covered during the whiteboard brief. Scaling to hanging core movements would be 1:1, floor set-up movements would be 2:1 for today’s WOD.

Post scores to comments.

Skill Development
I. Mobility & Post WOD Recovery Efforts
II. 5 Rounds for Quality of 20ft HS Walk + 40ft Dumbbell Farmer’s Carry
III. SPIKEBALLLLLLLLL!!!!!!!

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Thursday 05.23.2024

By Samy Daghir / May 23, 2024 / 0 Comments
Tire Flips… all about the will & the (leg) power, no sorcery needed. Yesssss!!!

Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review
*Foam Rolling Regimen & 9 Foundational CrossFit Movements

“IGNITE Workout”
VS. an 18:00 Running Clock
21-15-9 of
Thrusters (95/65lbs)
Lateral Burpees (Over Bar)
Sit-ups (GHD or Abmat)

In the remaining time, establish a max weight of the complex:
1 x Power Clean
1 x Hang Squat Clean

Notes:

Via CrossFit.com — Join thousands of athletes participating in Forging Youth Resilience’s annual IGNITE fundraiser to celebrate fitness as a pathway toward positive mental health for under-resourced youth.

Forging Youth Resilience Fundraiser, May 1-31

Thousands of CrossFit athletes around the world will be performing the IGNITE workout during the month of May — Mental Health Awareness Month. Proceeds from the event support Forging Youth Resilience programs bringing fitness, nutrition, and mentorship to youth who otherwise would not have access to these services.

To learn more about the event or start fundraising, visit Forging Youth Resilience.

Post time and best weight for the complex to comments.

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Wednesday 05.22.2024

By Samy Daghir / May 22, 2024 / 0 Comments
Israel just can’t seem to understand why Tim won’t just clean up his toys when he’s through with them… YESSSSSS!!!!

Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review

Impact/Focus: Bench Press & Sandballs
Every minute on the minute x 14 work intervals (ie. Clock set to 14 intervals of 1:00 work x :15 rest/transtition)  athletes will alternate between the two tasks shown below.

Odd Minutes + :15 Rest/Transition
Bench Press x 1-2-3-4-5-6-7 reps
*These are light weight sets; work no heavier than 70%1RM.

Even Minutes + :15 Rest/Transition
Sandball Ground-T0-Shoulder or Tire Flips x 1-2-3-4-5-6-7 reps

Notes: The first minute of each movement is one rep respectively; Interval 2 for each movement adds 1 rep, each subsequent interval will also add one additional rep to Bench Press and Sandball/Tire Flip workloads. There are 15 seconds of rest/transition/adjust weight time between the minutes of work.

Post scores to comments.

“Shocks & Struts”
15:00 AMRAP of
Row 21/15kcal
10 x Sandball Ground-T0-Shoulder (20-100#)
80ft x Sandball Carry (Bear-Hug to Chest)
15 x Slamball (30/20lbs) or 15 x Wallball (20/14lbs)

Notes: Sandball Ground-T0-Shoulder brings the Sandball to the Athletes shoulder, alternating sides each rep, finishing in full extension with control of the Ball similar to the completed rep-stand-up during a Front Squat. Yes, we will just show you.

Post scores to comments.

Skill Development
1. Pliability ROM/WOD (Short today, longer Friday…)
2. Watch your Coaches rage out over technology blocks
3. Become impatient and engage in the camaraderie building team sport known as Spikeball.

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Tuesday 05.21.2024

By Samy Daghir / May 20, 2024 / 0 Comments
Gene & Paul helping with rig upgrades; up on dem tippies putting a Speal Bar in, YESSSSS!!! (we had ladders)

Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review
*Emphasis on Overhead mobility; Addressing Lats, Scaps, Traps & External Rotation of the arms for today’s weightlifting tasks.

Impact/Focus: Full (Squat) or Power Snatch 1RM
Warm-up sets, technique and points of performance review.

Vs. a 15:00 Running Clock
Full (Squat) or Power Snatch 1RM
+ 2 sets 3 reps @lighter/drop set weight (60-70% range or less)

Notes: Climb weight as able, reps do not have to be connected. Athletes may select a Power or Full Snatch movement. Leave enough time for 2 sets of 3 reps at a drop set/iighter weight to finish with; these sets are for applying any remedial technique improvements & recovery movement patterns. Athletes may also perform single reps in a learning/movement development emphasis.

Post scores to comments.

“Camping”
5 Rounds for time
(16:00 soft time cap)
16 x Dumbbell Snatch (50/35lbs)
16 x V-ups
Run 200m

Notes: Movement points of performance, scaling options and additional training intentions will be covered during the whiteboard brief. Those feeling an extra core challenge today may thank Charlie for the optional 16 x Hollow Rocks per round, same time cap. And of course! Athletes are welcome to scale up on any of the runs…

Post scores to comments.

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Monday 05.20.2023

By Samy Daghir / May 20, 2024 / 0 Comments
Emma Paige says: “Hello World” … World Repies: “YESSS!!!!!!”

Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review
*Emphasis on Overhead (lats/scaps) & Pistol (ankle/hips) mobility.

Impact/Focus: Handstand Push-ups
Warm-up Sets/Reps/Position Drills & Kick-up Practice x 5:00.

Every 2:00 x 6 Rounds Total
Handstand Push-ups x 3-3-3-3-3-3

Post scores to comments.

“Splits: Cindy/Mary”
Choose one of the following options and complete as
3 Rounds of a rolling AMRAP (One Rounds/Rep score)
5:00 work x 1:00 Rest
OR 20:00 AMRAP of

“Cindy”
5 x Pull-ups
10 x Push-ups
15 x Air Squat

“Mary”
5 x Handstand Push-ups
10 x Pistols (5L/5R)(Alternating)
15 x Pull-ups

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

Post scores to comments.

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Friday 05.17.2024

By Samy Daghir / May 16, 2024 / 0 Comments
Mel (+1) & Craig, YESSS!!!!!!

 

Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review
Example: 2-3 Rounds x Run 100m, 5 Push-ups, 2 TGU’s, 10 x KB SDHP

Impact/Focus: Turkish Get-ups & Sandball 1st Aid
12:00 to complete 7-10 Rounds for Quality of
Turkish Get-ups x 2L+2R
6 x Sandball First Aid Drill (20-100lbs)

Post scores to comments.

“Repeat Offenders, Peer Pressured”
Complete the following for time, teams of 2 athletes. One athlete works while one athlete rests during the Push-ups and Ring Rows; Athletes complete each Run together.

Run 400m
30 x Push-ups
30 x Ring Rows
Run 400m
15 x Push-ups
15 x Ring Rows
15 x Push-ups
15 x Ring Rows
Run 400m
10 x Push-ups
10 x Ring Rows
10 x Push-ups
10 x Ring Rows
10 x Push-ups
10 x Ring Rows
Run 400m

Notes: Scaling up to Ring Dips is a viable option for an additional challenge or for balancing the Push task across athletes with different experience levels. Scaling for movements will be 1:1 today, additional details will be provided during the Whiteboard brief. Teamwork makes the dream work, Ninjas.

Post scores to comments.

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Thursday 05.16.2024

By Samy Daghir / May 16, 2024 / 0 Comments
Nate & Marion all smiles after completing this year’s Tough Ruck, YESSS!!!!!!!

Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review

Impact/Focus: Hang Clean
5:00 x … Warm-up sets, technique review and point of performance.

6 Rounds, on the 2:00 of
Hang Clean x 3-3-3-2-2-2

*Climb weight as able.

Post scores to comments.

“Little Dipper”

For time vs. an 8:00 time cap
15-12-9 x Deadlift (225/155lbs)
30-20-10 x Wallball (20/14lbs)

Rest 3:00, Then…

For time vs. an 8:00 time cap
21-15-9 x Push Press (95/65lbs)
21-15-9 x Toes-to-Bar

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

Post scores to comments.

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Wednesday 05.15.2024

By Samy Daghir / May 15, 2024 / 0 Comments

Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
III. Set-up, Training Flow & Movement Review (Foam Rolling: Lats, Scaps & T-spine emphasis, KB Sink Drill & Armbar Stretch)

Impact/Focus: Handstand Skills & Jump Rope Practice
6 Rounds, on the 2:30 as follows;

30-50 x Jump Rope (Running In Place, Singles, Doubles)
Remaining Time x
Handstand Walk, Freestanding Hold, Wall Handstand Hold & Kick-up Skill Development

Notes: Partition work across the 2:30 needed. Scaled progressions and training assignments for today will move from supported holds via floor Pikes and Stinkbugs through kick-ups (with Wall Supported Handstand Holds) and Wall Walks (with holds at best ROM up wall).

Post scores to comments.

“Preamble”
AMRAP 12:00 of
35 x Double-unders
15 x American KB Swings (24/16kg)
10 x Box Jump Overs (24/20″)

Notes: Challenging scaling option for Box Jump Overs; Over Unders with a Bench elevated on Bumper Plates as needed. Movement points of performance, scaling options and additional training intentions will be covered during the whiteboard brief.

Post scores to comments.

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Tuesday 05.14.2024

By Samy Daghir / May 14, 2024 / 0 Comments
Yesss!!!!!!!

Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review
*Emphasis on Overhead mobility; Addressing Lats, Scaps, Traps & External Rotation of the arms for today’s weightlifting tasks.

Impact/Focus: Power Snatch
5:00 x … Warm-up sets, technique review and point of performance.

9 Rounds, on the :90 of
Power Snatch x 3-3-3-2-2-2-1-1-1

*Climb weight as able, reps do not have to be connected.
**Athletes may select a Power or Full Snatch movement.

Post scores to comments.

“Warmmmmmm”
For time vs. a soft 18:00 time cap
Run 1 mile
Then…
4 Rounds for time of
5 x Power Snatch (95/65lbs)
10 x Bar Facing Burpees
21/30 x GHD/Abmat Sit-ups

Notes: Movement points of performance, scaling options and additional training intentions will be covered during the whiteboard brief. Rx+ 135/95lbs with 5 Rounds, unbroken movement sets + and 800m Run to finish. Get some, freaks.

Post scores to comments.

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Monday 05.13.2024

By Samy Daghir / May 13, 2024 / 0 Comments
Hayley, Turf, Hunter & Jon in the thick of it during the MetCon Friday, Yessssss!!!

Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review
*Emphasis on Front Rack mobility.

Impact/Focus: Front Squat
Warm-up Sets/Reps x 6:00 building to an intended working weight.

Every 2:30 x 5 Rounds Total
Front Squat x 3-3-3-3-3 reps
*Climb weight as able.

Post scores to comments.

Benchmarks: “Cindy/Mary”
Choose one of the following options

“Cindy”
Complete as many rounds/reps as possible in 20:00 of
5 x Pull-ups
10 x Push-ups
15 x Air Squat

“Mary”
Complete as many rounds/reps as possible in 20:00 of
5 x Handstand Push-ups
10 x Pistols (5L/5R)(Alternating)
15 x Pull-ups

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

Post scores to comments.

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