WOD & Blog

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.

Register 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.

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)

Open workout 18.1 will be announced tonight at 8pm! Sign up for our team HERE

Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
50ft x Waiters Walk
10 x KB Press (5L/5R)
10 x KB Goblet Squats
III. Mobility

Impact/Focus: Turkish Get-ups
Warm up as needed before completing the following workload for Turkish Get-ups.

Turkish Get-ups 1-1-1-1-1 (reps on each arm)

Post loads to comments.

“Lucky Number Seven”
Complete 7 rounds for time of
7 x Handstand Push-ups
7 x Front Squat (135/95)

Notes: Rx+ = 185/135

Post times to comments.

Warm-up Drills
I. Coach’s Choice
II. Mobility

Impact/Focus: Flight Simulator(s)
Complete one of the following pyramid rep schemes for Double-unders for time. There will be a 10:00 Incentive Time Cap.

I. 5-10-15-20-25-30-25-20-15-10-5
II. 5-10-15-20…45-50-45…20-15-10-5

Notes: Complete each rung on the ladder unbroken before moving on. All the way up and down is a complete evolution.

Post rounds completed to comments.

“Triple Stack”
Complete as many rounds and reps as possible in 10:00 of
8 x Pull-ups
10 x Push-ups
16 x Goblet Walking Lunges (50/35lbs)

Notes: Pull-ups may be performed at C2B standards provided unbroken sets of 8 repetitions are within the capacity of the athlete training. Push-ups should be strictly executed regarding the CrossFit Open Standards, to be briefed before each class (for all movements). Goblet Walking Lunges will utilize Dumbbells as the load during portage; 16 repetitions each round entails 7 reps per leg.
Get some freaks.

Post scores to comments.

ROMWOD: “Challenge Accepted”

Warm-up Drills
I. Coach’s Choice
II. Mobility

“Persistence-ish Hunting”
Complete as many reps/meters as possible for each movement within the time allotted
5:00 x Ground-2-Overhead (lbs)
Rest 1:00
4:00 x Row (meters)
Rest 1:00
3:00 x GHD/Abmat Sit-ups
Rest 1:00
2:00 x American KB Swings (24/16kg)
Rest 1:00
1:00 x Burpees (jump and touch rig-2 hands)

Notes: Ground-2-Overhead is any way possible (Clean and Jerk/Snatch Variations) where athletes may pick any of the following weights in an attempt to take the most lbs through the predetermined range of motion in the time allotted: 65/95/115/135/155lbs.

Post method, lbs, meters, reps to comments.

Skill Development: Ring/Static Dips
*Set-up Ring Dips or Static Dips (Matador Dip Bars or Paralettes) and choose from the following training options.

Option A: Rings
3 sets of max strict repetitions, rest as needed between efforts
3 sets of max reps kipping, rest as needed between efforts

Option B: Matadors (Dip Bars or Paralettes)
Complete 6 sets of 5-8 repetitions focusing on strict form, rest as needed between efforts.

Post strict/kipping sets and rep totals to comments.

Register for the OPEN!

Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
5 x Pull-ups (Deadhang)
10 x Hollow Rocks
10 x Wallball (20/14)
III. Mobility

Impact/Focus: Back Squat
Warm up as needed (3 sets x 5 reps) before completing the following workload of Back Squat.

Back Squat 3-3-3-3-3

Post loads to comments.

“Bright Side”
Complete 5 rounds for time of
12 x Toes-2-Bar
15 x Wallball (20/14)

Post times to comments.

The Open is 1 week away. Sign up for 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: Barbell Cycling Intervals
8 Rounds of

:45 x Max Reps of Clean & Jerk (135/95lbs)
:45 x Rest

Notes: Get some, freaks.

Post high, low and total (priority) reps to comments.

“Nameses”
Complete 4 rounds for time of
15 x Overhead Squat (95/65)
15 x Burpees

Post times to comments.

Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
5 x Pull-ups (Deadhang)
7 x Hindu Push-ups
15 x Air Squats (Wall Therapy)
III. Mobility

Impact/Focus: Muscle-ups
Select from the following for Muscle-up training options based on current skill level and execute the sets/reps every 2:00 for 5 Rounds total:

I. Kipping Muscle-ups 4-4-4-4-4
II. Strict Muscle-ups 2-2-2-2-2
III. Transitions 8-8-8-8-8
IV. Supersets 7-7-7-7-7 of
Pull-ups + Ring/Static Dips

Post training to comments.

“Late Valentine’s Couplet”
For time
10-9-8-7-6-5-4-3-2-1 reps of
Toes-2-Bar
Box Jumps (24/20”)

Notes: Scaling to Knees-2-Elbows is 2:1, Leg raise modifications are 3:1, Supine Leg Raises are also 3:1. Get some, freaks!

Post scores to comments.

Warm-up Drills
I. Row 500m
II. 2 rounds of
9 Fundamentals x 5 reps each
III. Mobility

“Open WOD 16.4”
Complete as many rounds and reps as possible in 13:00 of:
55 x Deadlifts (225/155)
55 x Wall-ball Shots (20/14)
55 x Calorie Row
55 x Handstand Push-ups

Notes: The scoring for this workout includes a tiebreak. At the end of the row, time should be marked. When you submit your final result, your score will be the number of reps completed.

Post total reps to comments.

ROMWOD
“Uncatchable”