WOD & Blog

Warm-up Drills
I. Speed Rope
3 Rounds (1:00 work x :30 rest)
II. 8:00 Ascension Ladder
1-2-3… Burpee (w/ strict Push-up: CFGS)
1-2-3… Strict Toes-2-Bar/Knees-2-Elbows
1-2-3… Inverted Burpee
III. Mobility

Notes: Follow the link below for CrossFit.com’s archived post describing Inverted Burpees.

“The Dirty Jersey Chipper”
Complete for time
30 x Wallball (20/14lbs)
30 x Pull-ups
30 x Medicine Ball Cleans (40/20lbs)
30 x GHD Sit-ups
30 x Power Clean & Overhead Anyway (95/65lbs)
30 x Jumping Slamball (40/20lbs)
30 x American KB Swings (24/16kg)

Post scores to comments.

Warm-up Drills
I. Coaches Choice
II. Dot Drill (for time)
III. Mobility

Notes: Each athlete needs 1 x Dot Drill trial recorded.

“Hoostie”
Complete 7 Rounds of the following, each against a 2:00 Running Clock:
2 x Muscle-ups
3 x Handstand Push-ups
15 x Jump Squats (65/45lbs)

Notes: Each round has a 2:00 running clock, representing the time interval each athlete has to complete the workload. If time expires before a round is completed the WOD is over and the athlete’s score remains as is. The only available rest is time remaining (if any) from each 2:00 minute trial. Scale load/movements as necessary.

Skill Development
Mobility/Preventative Maintenance for recovery… Lt. Hoostie is at fault for today’s WOD, after yesterday’s Frenzy it almost seems like there would be an apology.

Warm-up Drills
I. Run 800m
II. Dot Drill Introduction
III. Mobility

Impact/Focus: Deadlift 3-3-3+
Work through the following percentage based sets outlined below.
To determine loads multiply 1RM by .9 with percentages being derived from the resulting 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%

Notes: Athletes that wish to bring up weak areas or thrive amid new challenges will be using a Snatch Grip Deadlift or Deficit Deadlift throughout the next several weeks (leading up to the Opens, still a month out). During those days it may be ideal to remove percentage parameters or even to adjust rep/work loads appropriately to ensure the greatest fitness capacity yield is returned on this particular strength cycle.

“Tabata Frenzy”
Complete a 1000m Row in as few ”Tabata” intervals as possible.
8 rounds of (:20 work x :10 rest) x Ring Dips
Complete a 500m Row in as few ”Tabata” intervals as possible.
8 Rounds of (:20 work x :10 rest) x TTB/Knees-2-Elbows

Notes: Immediately move from Rowing to Ring Dips, Ring Dips to Rowing, and Rowing to TTB/Knees-2-Elbows. There is no prescribed break time during the WOD outside the :10 rest intervals.
Ring Dips should be scaled as necessary to Static Dips/Banded Static Dips. Assault this painfestival without reservation, ESPECIALLY THE ROW INTERVALS. Push different sides of the individual CrossFit Engine, learn and notate weak points relative to damper setting and row technique if possible.

Post # of rounds needed to complete each rowing piece and low scores for Ring Dips and GHD Sit-ups.

Warm-up Drills
I. Row 2:00
II. Wallball Skee-Ball
III. Mobility

Impact/Focus: Snatch EMOTM
Warm up as needed before completing the following Snatch movements every minute on the minute for 10:00.

1 x Hang Power Snatch
1 x Hang Snatch

“No Snitches”
Complete as many rounds/reps as possible in 15:00 of:
Row 250m
10 x DB Step-ups (50/35lbs)
10 x Ground-2-Overhead (45/25lbs)

Post rounds/reps completed to comments.

Warm-up Drills
I. Row 1000m
II. 3 Rounds of
7 x Medicine Ball Cleans (20/14lbs)
7 x Push-ups
III. Mobility

Impact/Focus: Weighted Pull/Chin-ups
Work up to a 1RM Weighted Pull-up or Chin-up. Rest 2:00 before attempting a max rep set of freestyle Pull-ups or Chin-ups

Weighted Pull/Chin-ups 1-1-1-1-1RM
Rest 2:00
Max Reps x Pull-ups

Post scores to comments.

“Karen’s Got Bounce”
Against a 20:00 Running Clock complete the following workload for time using as few sets as possible and partitioning reps/movements as necessary:
150 x Wallball (20/14lbs)
150 x Double-unders

Notes: Athletes may partition sets/reps/movements as desired over the course of this training evolution.

Post scores to comments.

Skill Development
Work through the following at your own pace, resting/scaling as needed.
6 Rnds (:10 on x :20 x Rest)
L-sit/V-sit
Rest 1:00
Then…
6 Rounds of
10 x Abwheel Roll-outs
:10 x Plank (w/wheel fully extended)

Here is a link to the CFNH Paleo Folder through Box. We will continue to add resources for everyone to enjoy. So far we’ve added the Paleo packet for the challenge starting Feb 3rd, Robb Wolf’s Paleo book, and a printable food log.

Warm-up Drills
I. Row 2:00
II. Coaches Choice AMRAP
III. Mobility

“Pick Your Poison”
Choose from one of the two workouts below. These will serve as one of the benchmark workouts for our Paleo challenge. Choose wisely.

“Cindy”
Complete as many rounds/reps as possible in 20:00 of
5 x Pull-ups
10 x Push-ups
15 x Squats

“Mary”
Complete as many rounds/reps as possible in 20:00 of
5 x Handstand Push-ups
10 x Pistols (Alt L/R)
15 x Pull-ups

Post workout chosen, and rounds/reps completed.

Warm-up Drills
I. Row 3:00
II. 2 Rounds for quality of:
6 x Deadhang Pull-ups (Supinated)
9 x Knees-2-Elbows
12 x Air Squats
III. Mobility

Impact/Focus: Back Squat 3RM
Warm up with 3 sets of 5 reps before completing the following workload below.

Back Squat 3-3-3-3-3RM

Post loads to comments.

“Tapeworm II”
Complete the following for time
30 x Handstand Push-ups
40 x Pull-ups
50 x KB Swings (24/16kg)
60 x Walking Lunges (Goblet Rack)
70 x Burpees

Post times to comments.

Warm-up Drills
I. Row 3:00
II. 2 Rounds for quality of:
6 x Deadhang Pull-ups (Supinated)
9 x Knees-2-Elbows
12 x Air Squats
III. Mobility

Impact/Focus: Back Squat 3RM
Warm up with 3 sets of 5 reps before completing the following workload below.

Back Squat 3-3-3-3-3RM

Post loads to comments.

“Tapeworm II”
Complete the following for time
30 x Handstand Push-ups
40 x Pull-ups
50 x KB Swings (24/16kg)
60 x Walking Lunges (Goblet Rack)
70 x Burpees

Post times to comments.

Warm-up Drills
I. 8:00 AMRAP for Quality of
1:00 x Speed Rope
8 x Split Squat Jumps (feet switch every jump)
8 x Hollow Rocks
5 x Push Press (45/30lbs)
5 x Push/Split Jerk (45/30lbs)
II. Mobility

Impact/Focus: Deadlift 5-5-5+
Work through the following percentage based sets outlined below.
To determine loads multiply 1RM by .9 with percentages being derived from the resulting 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)
5 x 65%
5 x 75%
5+ x 85%

Post loads to comments.

“Jerk Block Wheelies”
For Time:
10 x Push/Split Jerk (185/125lbs)
10 x GHD Sit-ups
8 x Push/Split Jerk (185/125lbs)
20 x GHD Sit-ups
6 x Push/Split Jerk (185/125lbs)
30 x GHD Sit-ups
4 x Push/Split Jerk (185/125lbs)
40 x GHD Sit-ups
2 x Push/Split Jerk (185/125lbs)
50 x GHD Sit-ups

Post scores to comments.

Skill Development
I. Handstand Walking Practice (max distance or time)
II. HSPU’s max repetition tests (scale movements as needed)

Warm-up Drills
I. Speed Rope x 3:00
II. Indoor Rambo Run
III. Mobility

“Miles”
Complete as many Rounds/Reps as possible in 60:00 of
1 x Power Clean (185/135lbs)
2 x Front Squat (185/135lbs)
3 x Muscle-ups
4 x Handstand Push-ups
10 x Wallball Two-fers
15 x GHD Sit-ups
Row 250m

Notes: Camp Lejeune Marine killed in Iraq
CAMP LEJEUNE, N.C. — A Camp Lejeune Marine was killed in Iraq while conducting combat operations, the military said Wednesday.
Sgt. Sean H. Miles, 28, of Midlothian, Va., was killed in action Tuesday from small arms fire while conducting combat operations against enemy forces in Karmah, Iraq, 50 miles west of Baghdad, the Defense Department said.
Miles was assigned to 2nd Battalion, 2nd Marine Regiment, 2nd Marine Division, 2nd Marine Expeditionary Force. He was in his first tour in Iraq, his family said.
Miles’ grandmother, Lois Miles of Richmond, said the family was told Miles was killed when he went to the aid of one of his men who was lagging behind the rest of their unit.
“That’s exactly what he would do,” she told the Richmond Times-Dispatch for a story to be published Thursday. “He said he wasn’t going to lose any of his men.”
Sean Miles always wanted to be a Marine and enlisted after graduating from Clover Hill High School in suburban Richmond, where he played football, his grandmother said.
“He was a Marine from the top of his head to the soles of his feet,” she told the newspaper, adding that he was scheduled to return to Camp Lejeune next month.
Miles is survived by his parents, Michael and Deborah Miles of Richmond, his wife, Genevieve, and their son, Tyler, 2, his grandmother said.

Post scores to comments.