WOD & Blog

Thank you to all those who came out for “Murph” yesterday. It was great to see so many people push themselves to new limits.

Warm-up Drills
I. Row 2:00
II. 3 rounds of
6 x ‘American’ KB Swings (24/16kg)
8 x KB Thrusters
10 x Hollow Rocks
III. Mobility

Impact/Focus: Turkish Get-ups
Athletes will spend 5-10 minutes with movement instruction, review, and warm-up before completing the following workload.

Perform 2 x Turkish Get-ups (1L/1R) every minute on the minute for 8:00. Weights may increase each set if form allows.

Notes: Athletes can experiment with using the green slamballs for the Turkish Get-up movement for a different twist.

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“Memory Jump”
Complete the following against a 15:00 running clock
Row 750m
Then in remaining time, complete as many rounds/reps of
9 x American KB Swings (32/24kg)
9 x Jumping Slamballs (40/20lbs)
9 x Box Jumps (24/20”)

Post scores to comments.

Memorial Day “Murph” Hours: 10:00am-2:00pm. Just as we’ve done over the past several years, we will be running heats of “Murph” with the last heat starting at 1pm. Vests and Gas Masks can be provided to those that ask. There will also be scaled versions of the workout available as well.

Warm-up Drills
I. Individual Warm-up and Mobility

“Murph”
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

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Warm-up Drills
I. Speed Rope x 2:00 (Freestyle)
II. 2 rounds of
:30 x Handstand Hold (Wall)
10 x Burpees
10 x Abmat Sit-ups
III. Mobility

Impact/Focus: Push/Split Jerk
Warm up with 3 sets x 5 reps before completing the workload below.

Push/Split Jerk 2-2-2-2-2

Notes: Athletes should focus on technique before adding weight. Those interested in learning the Split Jerk are encouraged to focus on the footwork required for this olympic movement. Bar will be taken from either the rack or jerk boxes.

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“Rollie Poly”
Complete as many rounds/reps as possible in 14:00 of
1 x Hollow Complex
10 x Strict Dips
12 x Pistols (alternating)

Notes: The hollow complex consists of 10 x Hollow Rocks, rolling to the left on your stomach, then completing 20 x Supermans, rolling back to you back, and completing another 10 x Hollow Rocks. Feet and hands do not touch the ground.

Post rounds/reps completed to comments.

Today’s workout format will be a little different than normal with the “WOD” being first on the list followed by the Impact/Focus training. Don’t freak out, this is done for a reason.

Warm-up Drills
I. Row 3:00
II. 6:00 Dynamic Mobility
5 x Pull-ups (Deadhang)
25ft x Duck Walks (PVC Overhead)
25ft x Bear Crawl
25ft x Inchworms
10 x Leg Swings (Forward/Lateral)
Scorpion/Cobra Stretch
III. Mobility

“Nancy”
5 rounds for time
Run 400m
15 Overhead Squats (95/65lbs)

Notes: Those looking for an addition “sting” can take on the “Nasty” version of this benchmark WOD that is on the whiteboard…get some freaks.

Post scores to comments.

Impact/Focus/Skill Development: Good Mornings
Warm-up as needed before completing the following rep scheme. Athletes will only increase their weight if form is held throughout the entire range of motion.

Good Mornings x 8-8-8-8

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Announcement: Memorial Day Hours will be 10:00am-2:00pm

Warm-up Drills
10:00 Athletic Warm-up
Jog/Sprints
High Knees
Butt Kicks
Shuffle
Karaoke
Etc…
II. Mobility

“Tha Chippah”
For time
50 x kCal Row
40 x Wallballs (20/14lbs)
30 x Renegade Rows (50/35)
20 x Box Jumps (30/24″)
10 x Handstand Push-ups

Post times to comments.

Skill Development
Bulletproof Shoulders (Courtesy of CFNE)

Video Demo: Bulletproof Shoulders

Warm-up Drills
I. Run 800m
II. 3 rounds of
8 x Sumo Deadlift High Pulls (24/16kg)
8 x KB Swings
8 x Medicine Ball Cleans (40/20lbs)
III. Mobility

Impact/Focus: Power Clean EMOTM
Warm up as needed before completing 2 x Power Cleans every minute on the minute for 8:00. Athletes should be aiming to use 80% of their Power Clean 1RM for weight.

EMOTM x 8
2 x Power Clean (80% 1RM)

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“Tabata Haven”
Tabata x Pull-ups
Rest 1 minute
Tabata x ‘American’ KB Swings (32/24)
Rest 1 minute
Tabata x Shoulder-2-Overhead (95/65)
Rest 1 minute
Tabata x Abmat Sit-up

Notes: The Tabata interval sequence is 8 Rounds of :20 seconds of maximal effort work followed by :10 seconds of rest.
Score the least number of reps performed for all movements except the Rower, which is scored by total meters.

Post individual movement scores and totals to comments.

Congratulations to Romel for graduating from Mount Washington College this past weekend. We are very proud of you.

Warm-up Drills
I. Run 400m
II. 6:00 AMRAP of
1 x Dot Drill (5 drill sequence)
5 x Hindu Push-ups
10 x Air Squats (Wall Therapy)
III. Mobility

Impact/Focus: Back Squat 1RM
Warm up with 3 sets x 5 reps. Athletes will then attempt to reach a new 1RM Back Squat for our upcoming strength cycle.

Back Squat 1-1-1-1-1RM

Notes: Athletes who found their 1RM on Saturday will have a choice from either Back or Front Squat singles as outlined on the board.

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“Commencement”
Complete as many rounds/reps as possible in 12:00 of
12 x Burpees
12 x Toes-2-Bar
40 x Double-Unders

Post rounds/reps completed to comments.

Warm-up Drills
I. Run 400m
II. 3 rounds of
5 x Overhead Squats (45/PVC)
7 x Klokov Presses
10 x Hollow Rocks
III. Mobility

Impact/Focus: Hang Snatch
Athletes will go through instruction on the Hang Snatch before completing the workload below. Each repetition will begin with a 2-second hold in the hang position (top of knee).

Hang Snatch 2-2-2-2-2

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“Is A Booger a Carb?”
Complete as many rounds/reps as possible in 6:00 of
6 x C2B Pull-ups/Chin-ups
8 x Slamballs (40/20lbs)
10 x Medicine Ball Cleans

Rest 2:00

Complete as many rounds/reps as possible in 6:00 of
6 x Sumo Deadlift High Pulls (32/24kg)
8 x Push-ups
10 x Tuck-ups

Rest 1:00

Against 2:00 Clock
Max Distance x Walking Lunges (Goblet Rack)(32/24)

Post rounds/reps completes to comments.

Warm-up Drills
I. Row 2:00
II. 3 rounds of
7 x Deadlifts (45lbs)
7 x Power Cleans
7 x Front Squats
7 x Press
III. Mobility

Impact/Focus: Push Press 5×5
Warm-up as needed before completing the following workload. Athletes should use their Push Press 5RM from 05.08.2014.

Push Press 5×5 @ 90% of 5RM

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“Space Battles”
5 rounds for time of:
10 x Front Squats (155/115lbs)
10 x KB Snatches (alt L/R) (32/24kg)
10 x Burpee Box Jumps (30/24)

Notes: Front Squat reps will be taken from the floor. Athletes not yet proficient with the kettle bell snatch movement may substitute dumbbell snatches (50/35lbs).

Post times to comments.

Warm-up Drills

I. Run 400m
II. 6:00 Dynamic Mobility
5 x Pull-ups (Deadhang)
25ft x Duck Walks
25ft x Inchworms
25ft x Spider Crawls
25ft x Lateral Lunges
Scorpion/Cobra Stretch
III. Mobility

Impact/Focus: Muscle-up Progression
Athletes will spend 15:00 working on their current level of progression with the Muscle-up movement.

Pull-ups/Static Dips
Pull-ups/Ring Dips
Muscle-up Transition Work
Deadhang Muscle-ups
Muscle-ups (CFGS)

“Controlled Calculus”
For time
10-9-8-7-6-5-4-3-2-1 reps of x Thrusters (95/65lbs)
10-9-8-7-6-5-4-3-2-1 reps of x KB Swings (32/24kg)
20-18-16-14-12-10-8-6-4-2 reps of x GHD/Abmat Sit-ups

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