WOD & Blog

Warm-up Drills

I. Run 400m
II. 6:00 AMRAP of
2 x Turkish Get-ups (1L/1R)
6 x American KB Swings
10 x Walking Lunges
III. Mobility

Impact/Focus: Back Squat 3-3-3+
Work through the following percentage based sets outlined below, using 1RM x .9 to establish a submaximal starting weight.
Percentages for sets and reps are derived from this number.
The final set is a “+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial rep load prescribed.

5 x 40% (warm-up)
5 x 50% (warm-up)
5 x 60% (warm-up)
3 x 70%
3 x 80%
3+ x 90%

Post sets/reps/loads to comments.

“Frantic”
Complete as many rounds/reps as possible in 15:00 of
Run 200m
10 x Deadlift (225/155lbs)
15 x Bar Facing Burpees

Post rounds/reps completed to comments.

Skill Development
6-8 sets of :05-:15 of L-sit holds (or variations/scaled movements)

Warm-up Drills
I. 3 rounds of
Row 250m
5 x Pull-ups
10 x Push-ups (CFGS)
15 x Air Squats (Wall Therapy)
II. Mobility

Impact/Focus: Deadhang Pull-up, Rope Climb, Muscle-up
Against a 15:00 Running Clock work through one of the following
I. Deadhang Pull-ups 5-5-5-5-5
II. Rope Climb (w/legs)3-2-2-1
III. Deadhang Muscle-ups 2-2-2-2-2
IV. Muscle-ups (CFGS) 5 sets of 3+ reps
Notes: Rest between sets should be a minimum of 1:00 between efforts. Deadhang Pull-ups should be banded/modded to assisted negatives if applicable (athletes are encouraged to play around with width of Pull-up/Chin-up grip). Rope Climb ascents are with leg assist if necessary (L-sit Legless Rope Climbs for those out there feeling a bit frisky today). Deadhang Muscle-up sets are two repetitions each with turn-out from support position at the top of the Dip as well as with turn-out (salute) at the bottom of the start position (with false grip).
Muscle-ups (CFGS) are without a false grip, athletes should attempt to string together every increasing multiple rep sets if possible (development of the kip as well as proper shoulder girdle strength are paramount for athletes selecting this option).

Post selections and scores to comments.

“Persistence Hunting”
Complete as many reps/meters as possible for each movement within the time allotted
5:00 x Ground-2-Overhead (lbs)
4:00 x Row (meters)
3:00 x GHD/Abmat Sit-ups
2:00 x Wallball (20/14lbs)
1:00 x Box Jumps (24/20”)
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.

Meet our newest on-ramp graduates!

Warm-up Drills
I. Run 400m
II. 3 rounds of
10 x Partner Medicine Ball Sit-ups (20/14lbs)
10 x Partner Wallball Toss (Over Rig)
III. Mobility

Impact/Focus: Snatch Complex
Warm up as needed before working up to a heavy weight in the following complex.

1 x Hang Power Snatch – 1 x TnG Snatch – 2 x Overhead Squats

Post loads to comments.

“I.P. Freely”
Complete for time:
*Run 400m
30-20-10 reps of:
Handstand Push-ups
Toes-2-Bar
Ground-2-Overhead (45/25)

*Note: Each round begins with a 400m Run

Post times to comments.

Skill Development
Attack your GOATS!

Warm-up Drills
I. Run 800m
II. 2 rounds of
7 x Deadlifts (45lbs)
7 x Squat Cleans
7 x Front Squat
7 x Press
III. Mobility

Impact/Focus: Press 3-3-3+
Work through the following percentage based sets outlined below, using 1RM x .9 to establish a submaximal starting weight.
Percentages for sets and reps are derived from this number.
The final set is a “+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial rep load prescribed.
5 x 40% (warm-up)
5 x 50% (warm-up)
5 x 60% (warm-up)
3 x 70%
3 x 80%
3+ x 90%

Post sets/reps/loads to comments.

“Night Fury”
3 rounds of:
1:00 x Max Reps Pull-ups
1:00 x Max Reps Mountain Climbers (2 ct)
1:00 x Max Reps American KB Swings (32/24kg)
1:00 x Max Reps Burpee Box Jumps (24/20″)
1:00 Rest

Post total reps completed to comments.

Warm-up Drills
I. Run 400m
II. 6:00 Dynamic Movement
25 ft x Duck Walk
25 ft x Crab Walk
25 ft x Walking Lunges
25 ft x Bear Crawl
25 ft x Inchworms
III. Mobility

Impact/Focus: M.E. Walking Lunges
With the barbell in the back rack position, attempt to move the most weight 50ft. The weight must be taken from the floor and is only unsuccessful when the barbell hits the deck. Starting weight is 75/45.

Post loads to comments.

“Connectivity Stimulus”
3 rounds for time of
Row 500m
50 x Double-unders
25 x V-Ups

Then immediately into 3 rounds for time of
Max Reps x Bench Press (1xBW)
Run 200m

Post times to comments.

Warm-up Drills
I. Run 800m
10 x Strict Pull-ups
20 x Hand Release Push-ups
50 x Abmat Sit-ups (butterfly)
10-20 x Air Squats (working therapies as needed)
II. Mobility

Notes: Partition sets/reps/running as needed; scaling movements on an individual basis.

Impact/Focus: Back Squat 5-5-5+
Work through the following percentage based sets outlined below, using 1RM x .9 to establish a submaximal starting weight.
Percentages for sets and reps are derived from this number.
The final set is a “+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial rep load prescribed.

5 x 40%
5 x 50%
3 x 60%
5 x 65%
5 x 75%
5+ x 85%

Post sets/reps/loads to comments.

“PCL Elizabeth”
For time
21-15-9 of
Power Clean
Strict Ring Dips

Post scores to comments.

Skill Development: Mobility & Pre-hab
Spoiler Alert? Ok, Oly centric Thursday this week. Tomorrow will also hurt. Friday remains fun.

What?

Mash.

*Spoiler Alert: The Boston Marathon is today.
*Marathon Monday: A new CFNH Hybrid-Holiday to honor the infamous distance 26.2 miles. The facility will be available to our athletes from 10am-2pm today. Get some, freaks, Chase might enjoy the shared hardship & support by mirroring his event. Interpret in devious fashion…

Warm-up Drills
I.Run 4 x 100m (Rest x 0:30)
II. Complete in as few sets as possible
30 x Strict Pull-ups
60 x Hand Release Push-ups
15 x Hollow Rocks (2ct)
III. Mobility

“Marathon Monday”
Complete for time

Run 26.2 miles

Notes: Scale as necessary to any of the hundreds of options available under daily training archives @CrossFitEndurance.com

Post scores to comments.

Skill Development: Feast & Hydrate
Watermelon and pineapple are by far the most wonderful post endurance event treat. Those posting their training are encouraged to share the details surrounding the rituals of post exertive feedings. I might have made up the word ‘exertive’.

CFNH Open Gym Saturday 9-11am. Slay goats, freaks.

Warm-up Drills
I. Speed Rope Freestyle
6 Rounds (:45 work x :15 rest)
II. 3 Rounds of
Max Reps or 8-8-8 x
Pull-ups (Overhand/Normal Width)
Max Reps or 8-8-8 x
Push-ups (Chest to Deck/Lockout:ROM)
8-8-8 x American KB Swings (24/16kg)
III. Mobility

Notes: Freestyle means exactly that, Single/Double/Triple-unders, Boxer Shuffle, Double-Taps, any/all oldschool or preschool jumprope footwork is game on. Work steady and attempt to complete each work interval with as few trip-ups as possible. 8 reps today as well for the three Rounds of bodytweight movements; KB Swings are 8 well executed repetitions with the first being initiated by the Counter-Swing method.

Impact/Focus: Olympic Lift 1RM
Warm-up as necessary before working up to and establishing a one repetition maximum Olympic Lift: Clean & Jerk or Snatch

I. Clean & Jerk 1-1-1-1-1RM
II. Snatch 1-1-1-1-1RM

Post sets/reps/loads to comments.

“Limitless Fran”
I. Complete as many rounds/reps as possible in 10:00
5 x Unbroken L-sit C2B Pull-up
8 x Unbroken KB Thrusters (32/24kg)

II. Complete as many rounds/reps as possible in 10:00
5 x C2B Pull-up
10 x Knees-2-Elbows
8 x DB Thrusters (50/35lbs)

III. Complete as many rounds/reps as possible in 10:00
5 x Scaled Pull-up
10 x Laying Leg Raise w/ Hip Lift (:01 hold @ top)
8 x Medicine Ball Thrusters (40/20lbs)

Notes: Medicine Ball Thrusters are simply a Wallball with no ballistic object release; use the Black Slammers for these today. Spoiler Alert… ‘Limitless’ is a title that will stipulate control/static holds during the normal ‘named’ training evolutions everyone is familiar with by now (ie Fran,etc). Thrusters should include a :01 pause at Lockout and while in the Hole (active posterior chain).

Skill Development: Inversion Conditioning
Work through the following skill sets/training options.
I. Wheelbarrels, Wallwalks, Kick to Wall, Kick to Handstand, Handstand Walking
II. Handstand Push-ups/Stinkbugs (negatives, deficit, joint track)
III. Handstand support on Rings/Paralettes/DB’s etc. (creativity vs longevity)

Notes: The above levels are not necessarily exclusive as far as selection and participation, proficient CrossFitters are encouraged to mill about smartly and enjoy the process of learning through uniquely challenging movement progressions.

Post scores to comments.

Warm-up Drills
I. Speed Rope 6:00
Single-unders x 6 sets of
(:40 work x :20 Rest)
OR
Double-unders x 6 sets of
(:30 work x :30 rest)
II. 3 Rounds of Max Reps or 8-8-8 reps each round of
Chin-ups (Underhand/Normal Width)
Push-ups (Chest to Deck/Lockout:ROM)
Walking Lunges (alt.R/L)
III. Mobility

Impact/Focus: Press 5-5-5+
Work through the following percentage based sets outlined below, using 1RM x .9 to establish a submaximal starting weight.
Percentages for sets and reps are derived from this number.
The final set is a “+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial rep load prescribed.

5 x 40%
5 x 50%
3 x 60%
5 x 65%
5 x 75%
5+ x 85%

Post sets/reps/loads to comments.

“Jailbirde”
Ten Rounds for time as follows
10-9-8-7-6-5-4-3-2-1 x Ring Push-ups
10-9-8-7-6-5-4-3-2-1 x Ring Row
5-5-5-5-5-5-5-5-5-5 x Box Jumps (24/20”)

Notes: All athletes should be stepping down from Box Jumps with one leg at a time for the following month to six weeks of plyometric/vertical building training. Set-up Ring Rows/Ring Push-ups to facilitate the most challenging Plank position/Hollow hold position possible. Athletes generally find that suspending the rings level with the edge of a plyo box or even a KB Handle to multiply the efficacy experienced through this particular training evolution. Too belt fed? Eh.

Skill Development: Pistol/One-legged Squat
http://gymnasticswod.com/content/pistol

Notes: Individual effort as time permits to practice this particular balance/coordination challenging movement.