WOD & Blog
ANNOUNCEMENT: Due to the snow storm we will be closed for tomorrow’s AM. We will keep you updated regarding the Noon/PM classes.
Warm-up Drills
I. Coach’s Choice
II. Mobility
Impact/Focus: Push/Split Jerk
Warm up as needed (3 sets x 3 reps) before completing the following workload for Push/Split Jerk.
Push/Split Jerk 3-3-3-3-3 (Increasing)
Post loads to comments.
“Heavy Water”
Complete as many rounds and reps as possible in 13:00 of
5 x Hang Clean (155/105lbs)
9 x Handstand Push-ups
Row 250m
Notes: Hang Clean may be either Power or Full versions of the movement. Ask your Coach if you’re reaaaalllly craving a poundage increase regarding the Hang Clean portion of today’s WOD. As is the tradition; Get some, freaks.
Post scores (rounds +reps + meters, if applicable) to comments.
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Warm-up Drills
I. Row 2:00
II. 3 rounds of
5 x Pull-ups (Deadhang)
7 x Push-ups
10 x Air Squats (Wall Therapy)
III. Mobility
Impact/Focus: Back Squat Doubles EMOTM
Complete two repetitions (at assigned percentages) of Back Squats every minute on the minute for 10:00 total.
3 x Back Squat (80-90%2RM)
Notes: Attempt to maintain 80-90% of a recent two rep record for Back Squat across working sets today.
Post sets/reps/loads to comments.
Metcon/Skill: Ring Dip & GHD Sit-up EMOTM
Warm up as needed following movement review.
Complete the following movement workload every minute on the minute for 12:00.
Odd: 6/12 x Ring Dips
Even: 15/20 x GHD Sit-ups
Post strict or kipping and total repetitions for each movement to comments.
ROMWOD: “Dreaming of Discomfort”
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Warm-up Drills
I. Coach’s Choice
II. 3 Rounds of
5 x Hit and Catch (Power Snatch)
5 x ‘Power’ Snatch Balance
5 x Power Snatch
III. Mobility
Impact/Focus: Power Snatch Triples
Warm up as needed (3 sets x 3 reps) before completing the following workload for Power Snatch.
Power Snatch 3-3-3-3-3
Notes: Climb weight across sets, touch n’ go style or drop and reset may be utilized.
Post loads to comments.
“Trimodal”
5 rounds for time of
8 x Shoulder-to-Overhead (135/95lbs)
12 x Chest-2-Bar Pull-ups
35 x Double-unders
Notes: Shoulder-to-Overhead may be interpreted as any Press, Push Press, or Push Jerk style of movement executed to each respective requisite standard for range of motion. Pull-up scaling is 1:1, Double-unders to Single-unders scaling is 3:1.
Post scores to comments.
Skill Development
I. Mobility/ROMWODding
II. Train Goats.
Warm-up Drills
I. Row 2:00
II. 2 rounds of
4 x Burpees Over Bar
4 x Air Squats
Then…2 rounds of
4 x Burpees Over Bar
4 x DB Squats (Light)
III. Mobility
“Open Workout 18.2 & 18.2a”
Time cap: 12 minutes to complete 18.2 AND 18.2a
Workout 18.2
1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats (50/35)
Bar-facing burpees
Workout 18.2a
1-rep-max clean
NOTES:
Prior to starting the workout, the athlete will need to set up a barbell, with standard plates, to jump over during the burpees. This workout begins with the dumbbells resting on the floor and the athlete standing tall. After the call of “3, 2, 1 … go,” the athlete may lift the dumbbells to the shoulders and perform 1 squat. The athlete will then return the dumbbells to the floor and complete 1 bar-facing burpee. He or she will then complete 2 dumbbell squats and 2 bar-facing burpees, 3 and 3, etc.
This portion of the workout is over when the athlete lands with two feet on the opposite side of the barbell after the final burpee, or when the clock reaches 12 minutes.
If the athlete completes all the squats and burpees before the 12-minute cap, he or she will use the remaining time to complete Workout 18.2a, a 1-rep-max clean. The clean must be performed with a barbell, and the plates must be secured with collars. The athlete may complete as many attempts as he or she likes until the time cap is up but will only receive credit for the heaviest successful lift. Plates smaller than 1⁄2 lb. may not be used, and the minimum weight increase will be 1 pound.
The athlete may receive assistance from other people to load the barbell between lifts. Each athlete may use only one barbell for 18.2 and 18.2a, and male athletes must use a 45-lb. (20-kg) barbell.
The athlete’s score for 18.2 will be the total time it takes to complete all 110 reps or the number of reps completed at the end of 12 minutes. The athlete’s score for 18.2a will be the heaviest weight successfully cleaned, in pounds. If the athlete does not complete the squats and burpees in less than 12 minutes, he or she will not log a score for 18.2a.
Note: If an athlete chooses to scale 18.2, he or she will also have a scaled 18.2a score. An athlete who completes 18.2 as prescribed and fails to complete a lift will be ranked higher on the Leaderboard for both 18.2 and 18.2a than athletes who scale 18.2.
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One of our original members Josh (Joshstache), representing CFNH while he met and talked with Greg Glassman at Harvard Business School!
ANNOUNCEMENTS:
– Our March on-ramp begins next Tuesday March 6th at 6pm! Tell your friends!
Warm-up Drills
I. Row 2:00
II. 9 fundamentals x 5 reps each
III. Mobility
Impact/Focus: Power Clean EMOTM
Warm up as needed before completing the following workload every minute on the minute for 10:00.
1 x Power Clean
Notes: Athletes should increase weights every 1-2 sets ending at 80% of their 1RM.
Post loads to comments.
“Toxicity”
Complete 3 rounds for time of
15 x KB Swings (32/24)
15 x Box Jumps (24/20)
Row 500m
Warm-up Drills
I. Run 400m (outside route)
II. 3 rounds of
3 x Power Snatch
3 x Snatch Balance
3 x Overhead Squat
3 x Klokov Press
III. Mobility
Impact/Focus: Overhead Squat
Warm-up as needed (3 sets x 5 reps) before completing the following workload for Overhead Squat.
Overhead Squat 5-5-5-5-5
Notes: Today’s Overhead Squat training should prioritize movement proficiency and confidence. Climb weight across working sets as able. All performance points considered, if a 5RM is within range then by all means; Get some, freaks.
Post loads to comments.
“Double Tapped”
7:00 AMRAP of
6 x Ring Muscle-ups
12 x Thruster (75/55lbs)
21 x GHD Sit-ups
Rest 2:00, Then…
7:00 AMRAP of
3 x Ring Muscle-ups
6 x Thruster (75/55lbs)
12 x GHD Sit-ups
Notes: Today’s scaling protocol is a little different than usual for Muscle-ups, please read on for details. Ring Muscle-ups may be scaled 1:1 as modified/scaled Bar Muscle-ups or for Pull-ups consider the first AMRAP to be 9 reps and the second AMRAP to be 6 reps respectively. A round of the first AMRAP is 39 reps/points, a round of the second AMRAP is 28 points. Score them as a total number of points for each AMRAP.
Post scores to comments.
Skill Development: Ring/Static Dips
I. With Rings or static bars (matadors) complete five sets of strict dips in the 5-12 repetition range. Focus on full range of motion and scale accordingly to facilitate this priority. Rest a minimum of 1:00 between efforts.
Warm-up Drills
I. Row 2:00
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Crab Walk
25ft Bear Crawl
25ft Inchworms
25ft Spider Lunge
10 x Scorpion Stretch
III. Mobility
Impact/Focus: Deadlift/HSPU EMOTM
Complete the following movements alternating every minute on the minute for 16:00.
Odd: 5-7 x Deadlift (225/155)
Even: 7 x Handstand Push-ups
Post reps completed to comments.
ROMWOD
“Carpe”
Skill Development
Choose one of the following for QUALITY
I. 5-10 reps x Pull-up/Muscle-up Negatives
II. Accumulate 2:00 x L-Sit Hold
III. Slay GOATS
Warm-up Drills
I. Coach’s Choice
II. Mobility
Impact/Focus: Back Squat Doubles
Warm up as needed (3 sets x 5 reps) before completing the following workload of Back Squat.
Back Squat 2-2-2-2-2
Notes: Climb weight across sets as heavy as proper form permits. Get some, freaks.
Post loads to comments.
“Afterburner”
5 Rounds for time of
50 x Double-unders
10 x Burpees
Notes: Scale 3:1 for single-unders.
Post scores to comments.
Read MoreRegister for the CrossFit Games Open! Sign up for our team HERE
Warm-up Drills
I. Row 2:00
II. 3 rounds of
5 x Kip Swings
5 x KB Swings
4 x Toes-2-Bar
2 x DB Hang Clean & Jerk (per hand)
III. Mobility
“Open Workout 18.1”
Complete as many rounds as possible in 20:00 of
8 x Toes-2-Bar
10 x Dumbbell Hang Clean & Jerks (50/35)
14/12 x Calorie Row
NOTES: This workout begins with the athlete standing on the floor under the pull-up bar. After the call of “3, 2, 1… go,” the athlete may jump up and perform toes-to-bars. After 8 reps are complete, the athlete will move to the dumbbell for hang clean and jerks. The athlete must complete 5 clean and jerks on one arm, then 5 on the other arm. He or she will then move to the rower and pull 14 calories (12 for women). The monitor must read 14 calories (12 for women) before the athlete can unstrap and move to the pull-up bar for the next round.
The athlete’s score will be the total number of repetitions completed within the 20-minute time cap. Each calorie completed on the row will be equal to 1 rep.
Post total reps to comments.
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Register for the CrossFit Games Open! Sign up for our team HERE
Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
5 x Deadlift (45/35lbs)
5 x Barbell Row
5 x Power Clean
5 x Push Jerk
III. Mobility
Impact/Focus: Power Clean Doubles
Warm up as needed (3 sets x 3 reps) before completing the following workload for Power Cleans.
Power 2-2-2-2-2
Notes: Athletes should reference scores from 01.23.2018 for comparison.
“Common Ground”
Complete 21-15-9 reps of
Slamball (40/20)
Russian Twists (2ct)
Box Jumps (30/24)
Post times to comments.
Skill Development
Spend practice time on movements that will appear in 18.1 on Monday.
Toes-2-Bar
Dumbbell Hang Clean & Jerk (50/35)