WOD & Blog
ANNOUNCEMENTS:
– See Holiday Hours (Below):
– Monday July 3rd: Hero WOD Heats at 10 & 11AM ONLY
– Tuesday July 4th: CLOSED
– Support Charity’s Veteran Run To Home Base 9k fundraiser page. Link found HERE.
“THE SEVEN”
7 Rounds for time of
7 x Handstand Push-ups
7 x Thrusters (135/95lbs)
7 x Knees-2-Elbows
7 x Deadlift (245lbs)
7 x Burpees
7 x KB Swings (32/24kg)
7 x Pull-ups
Notes: Today’s Hero WOD may be undertaken as an individual or as part of two athlete team; there will be scaled options for both approaches provided in order to facilitate the ideal training experience as well as being logistically appropriate given any time constraints on classes.
“The Seven” HERO WOD explained:
A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.
Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.
Post scores to comments.
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ANNOUNCEMENTS:
– See Holiday Hours (Below):
– Monday July 3rd: Hero WOD Heats at 10 & 11AM ONLY
– Tuesday July 4th: CLOSED
– Support Charity’s Veteran Run To Home Base 9k fundraiser page. Link found HERE.
Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
:15 x Handstand Hold
10 x Leg Raises
10 x KB Deadlift (24/16)
III. Mobility
Impact/Focus: Deadlift
Warm up as needed (3 sets x 5 reps) before completing the following workload for Deadlift.
Deadlift 5-5-5-5
Notes: Today’s workload will be used in preparation for a true 5-rep maximum next week. Athletes should have no failed reps during this training. Compare scores to 05.12.2017.
Post loads to comments.
“Cool Milli”
Complete as many rounds/reps as possible in 12:00 of
8 x Handstand Push-ups
12 x Toes-2-Bar
21 x kCal Row
Post rounds/reps completed to comments.
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ANNOUNCEMENTS:
– Support Charity’s Veteran Run To Home Base 9k fundraiser page. Link found HERE.
Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
5 x Snatch Grip Deadlift (45/35)
5 x Barbell Row
5 x Snatch
5 x Overhead Squat
III. Mobility
Impact/Focus: Snatch Doubles
Warm-up as needed before completing the following Full Snatch movement workload every :90 second for 7 Rounds total.
7 Rounds, Every :90 = 2 x Snatch
Notes: Target range of weight should be around 80-85% of last week’s best lift (from snatch day…).
Post scores to comments.
“An Engaged Couplet”
Complete for time
9 x Muscle-ups
12 x Box Jumps(24/20”)
7 x Muscle-ups
12 x Box Jumps (24/20”)
5 x Muscle-ups
12 x Box Jumps (24/20”)
3 x Muscle-ups
12 x Box Jumps (24/20”)
1 x Muscle-ups
12 x Box Jumps (24/20”)
Notes: Muscle-Up scaling options are as follows. Modified Muscle-ups substituted at 18-14-10-6-2 reps per respective round. Pull-ups and Ring or Static Dips are 18 reps Pull-ups + 18 reps Dips, 14 x Pull-ups + 14 x Dips, 10 x Pull-ups + 10 x Dips, 14 x Pull-ups + 14 x Dips, 14 x Pull-ups + 14 x Dips (2:1+2:1 for the obsessively specific out there..) per respective round. Box Jumps Rx+ = 30/24”.
Post scores to comments.
Skill Development
– Slay GOATS
– Mobilize
ANNOUNCEMENTS:
– Support Charity’s Veteran Run To Home Base 9k fundraiser page. Link found HERE.
Warm-up Drills
I. Run 400m
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 #1: Pause Back Squat
Warm up as needed (3 sets x 5 reps) before completing the following workload for Back Squat.
Back Squat 3-3-3-3-3 (23×2 Tempo)
Notes: Tempo Explanation HERE
Post loads to comments.
Impact/Focus #2: Push/Split Jerk
Warm up as needed (3 sets x 3 reps) before completing the following workload for Push/Split Jerk.
Push/Split Jerk 2-2-2-2-2
Post loads to comments.
ROMWOD
“The Key”
Mark (aka Knee Nipple) stopped by to see us while in town this past weekend. It was great to see an old friend!
ANNOUNCEMENTS:
– Support Charity’s Veteran Run To Home Base 9k fundraiser page. Link found HERE.
Warm-up Drills
I. Speed Rope 2:00
II. 2 rounds of
10 x Med Ball Cleans
10 x Hollow Rocks
10 x Supermans
III. Mobility
Impact/Focus: Power Clean EMOTM
Warm up as needed before completing the following workload every minute on the minute for 12:00.
1 x Power Clean
Notes: Athletes should increase weight as form allows every 1-2 sets.
Post loads to comments.
“Hopps & Flapjacks”
Complete 4 rounds for time of
50 x Double unders
25 x GHD Sit-ups
15 x Back Extensions
Post times to comments.
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ANNOUNCEMENTS:
– Support Charity’s Veteran Run To Home Base 9k fundraiser page. Link found HERE.
Warm-up Drills
I. Coach’s Choice
II. Mobility
“KING”
5 Rounds for time of
1 x Rope Climb
25 x Thrusters (95/65lbs)
200m Tactical Carry Bumper Plate Run
5 x Turkish Get-ups (32/24kg)
Notes: The Bumper plate is held in the old school ‘alert to the dirt’ style during the run. Turkish Get-ups alternate sides and represent the total reps per round (5 total). Due to the logistical constraints of today’s HERO wod there will be a 30:00 cutoff on time to completion.
Marine Cpl. Paul N. King was killed in action June 25, 2006 Serving During Operation Iraqi Freedom. Corporal King was 23, of Tyngsboro, Mass.; assigned to 1st Battalion, 25th Marine Regiment. Cpl. King was killed while conducting combat operations in Fallujah, Iraq. Also killed was Staff Sgt. Raymond J. Plouhar. Honor Staff Sergeant Plouhar by reading about him via the link found HERE.
To read about the memories of Corporal King, please click on the link found HERE.
Post scores to comments.
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ANNOUNCEMENTS:
– Support Charity’s Veteran Run To Home Base 9k fundraiser page. Link found HERE.
Warm-up Drills
I. Coach’s Choice
II. Mobility
Impact/Focus: Deadlift 1RM
Warm-up with the percentage based sets/reps listed below (using your most recent 1-Rep maximum data to determine loads) before working up to a heavy single or new 1RM personal record.
5 x 40% (warm-up)
3 x 50% (warm-up)
3 x 60% (warm-up)
Deadlift 1-1-1-1-1RM
Notes: Utilize single rep sets beyond the five as needed. The percentage based warm-up is a guideline, athletes should prepare to warm themselves up well with a strategy towards maximizing one rep performance. Adrenaline and over excitement at the words ‘One Rep Max’ does not represent an appropriate standalone warm-up. Prime yourselves to excel, get some, freaks!
Post loads to comments.
“Hydro”
4 Rounds for time of
Row 250m
7 x Thrusters (135/95lbs)
Post scores to comments.
Skill Development
I. Spikeball Skills…
II. Mobilize
III. Slay Goats
ANNOUNCEMENTS:
– Support Charity’s Veteran Run To Home Base 9k fundraiser page. Link found HERE.
Warm-up Drills
I. Run 400m
II. 2 rounds of
:15 x Handstand Hold
7 x Push-ups
10 x Overhead Squat (45/35)
III. Mobility
Impact/Focus: Handstand Push-ups
Complete one of the following rep schemes every :90 second for 7 Rounds:
I. Strict HSPU
3-3-3-2-2-1-1
*Increasing Deficit if possible.
II. Kipping HSPU
5-5-5-3-3-3-1
*Increasing Deficit if possible.
III. Stinkbugs
8-8-6-6-4-4-4
Post scores to comments.
“Sunny V”
Complete as many rounds/reps as possible in 15:00 of
Run 400m
12 x Overhead Squat (95/65)
18 x V-ups
Post rounds/reps completed to comments.
Skill Development
Mobilize and prepare for Friday’s Deadlifts!
ANNOUNCEMENTS:
– Support Charity’s Veteran Run To Home Base 9k fundraiser page. Link found HERE.
Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
5 x Snatch Grip Deadlift (45/35)
5 x Barbell Row
5 x Snatch
5 x Overhead Squat
III. Mobility
Impact/Focus: Snatch EMOTM
Warm up as needed before completing the following workload every minute on the minute for 12:00.
1 x Snatch
Notes: Athletes should increase weight as form allows every 1-2 sets.
Post loads to comments.
“Fury Road”
Complete 5 rounds, each against a 2:00 clock.
15 x ‘American’ KB Swings (24/16)
10 x Burpees
ROMWOD
“Not Satisfied”
ANNOUNCEMENTS:
– Support Charity’s Veteran Run To Home Base 9k fundraiser page. Link found HERE.
Warm-up Drills
I. SPIKEBALL!!!
II. Mobility
“Double Sessions”
Complete as many reps as possible during each work interval.
3:00 x Power Clean (155/105lbs)
3:00 x Double-Unders
2:00 x GHD Sit-ups
2:00 x Pull-ups
1:00 x Wallball (20/14lbs)
–Rest 4:00–
3:00 x Power Clean (155/105lbs)
3:00 x Double-Unders
2:00 x GHD Sit-ups
2:00 x Pull-ups
1:00 x Wallball (20/14lbs)
Notes: Transition time will be allotted for. Rx+ 185/135 for the Power Cleans.
Post scores to comments as total reps per movement (for individual movement assessment) and total points (for competitive gravity).
Skill Development
I. Slay Goats (*with a Coach’s guidance/discretion)
Notes: GOOGLE says “…your Goat in CrossFit is a movement that you are not so good at, and that is putting it politely. It could be anything; barbell movement, gymnastics movement, body weight movement, kettlebell movement, or simply flexibility and/or mobility. The only way to attack your goat is to work on it”.
We say Yahtzee to that, Google.
Get some, freaks.