WOD & Blog

Warm-up Drills
I. Dynamic Indoor Run Ladder & Hollow Rocks
II. Set-up, Training Flow & Movement Review

Impact/Focus: “18.2” Movement Primer
5 Rounds, on the 2:00

3 x Double Dumbbell Front Squat
+
3-5 x Bar Facing Burpees
+
1 x Squat Clean -or- 1 x Front Squat

*Climb across sets with Dumbbell weight targeting “18.2”. The barbell reps arein preparation for the 1RM portion of today’s training; “18.2a”.

Notes: Front Squats ideally are picked up from the floor via a Power Clean or a Squat/Full Clean; these reps are viable if the athlete achieves the complete Front Squat range of motion. Athletes may scale the lifting portion by performing their 1RM Front Squat sets from a rack. Bar Facing Burpee warm-up sets: Technique, standards and scaling points of performance.

“18.2 & 18.2a”
Versus a 12:00 Running Clock

“18.2”
1-2-3-4-5-6-7-8-9-10 reps for time of
Double Dumbbell Front Squat (2×50/2x35lbs)
Bar Facing Burpees (Over an empty bar)

Upon completing 18.2 for time athletes will immediately move onto 18.2a in the time remaining:

“18.2a”
1-rep-max Full/Squat Clean -or- Front Squat

*May be read as Full/Squat Clean.

NOTES: Additional scaling and points of performance will be covered during the whiteboard brief.

Post scores to comments.

Skill Development
(8-12:00 time permitting)
Select one or more of the following training options and complete for Quality or Load at the athletes own pace
I. HSPU/Pressing Strength
4-5 Rounds of
5 x Handstand Push-up Negatives
5 x Z-Press or Seated Dumbbell Strict Press
:30 x Max Reps Kipping Handstand Push-ups
II. Deadlift 6×2 (80% across or climb to a 2RM for the day; Build from the best clean weight within 5:00 of completing “18.2 & 18.2a”.
III. Rings
5-7 sets of 3 reps x Skin the Cats
+
Complete Tabata L-sits
IV. Spikeball

**Recovery efforts & post WOD mobility always encouraged (Couch, Box Step Downs, Etc.)

Warm-up Drills
I. Dynamic Indoor Run Ladder & Hollow Rocks
II. Set-up, Training Flow & Movement Review

Impact/Focus: Kipping Arch & Hollow x TTB/K2E EMOTM
Every minute on the minute work a strict through kipping range of motion emphasizing the global arch and global hollow body positions. Taking these kipping drills for core exercises we want athletes to Learn & Improve with cues, t-spine/scap mobility drills and movement stability points of performance.

EMOTM x 10:00
1-2-3-4-5-6-7-8-9-10 reps of
Toes-to-Bar
-or-
Knees-to-Elbows

NOTES: Additional scaling and points of performance will be covered during the whiteboard brief.

Post scores to comments.

“Hellenish”
15:00 AMRAP of
Run 200m
21 x American KB Swings (24/16kg)
12 x Pull-ups

NOTES: Additional scaling and points of performance will be covered during the whiteboard brief.

Post scores to comments.

Warm-up Drills
I. Coach’s Choice
II. Set-up, Training Flow & Movement Review

Impact/Focus: Clean & Jerk
Warm-up Sets/Reps building to a starting or working weight.
Climb weight across sets as able or work touch and go/Benchmark “Grace” priming sets.

9 Rounds, on the :90 of

Clean & Jerk x 3-2-1-3-2-1-3-2-1
*Building to metcon weight or go heavy across the three waves of 3-2-1 as able.

Post scores to comments.

“Grace”
30 x Clean & Jerk (135/95lbs)

NOTES:

Grace is one of the fastest CrossFit benchmark workouts.
Reduce the load as necessary, weighing proficiency with these Olympic lifts so you can perform multiple reps unbroken and complete all the reps in less than 10 minutes.
Compare to scores from 11.04.2025 linked HERE.

Post scores to comments.

Skill Development
Complete for quality vs. a 12:00 time cap
21-18-15-12-9 reps of
GHD/Abmat Sit-ups
GHD Back Extensions
*Finish each round with up to 1:00 of Handstand Skills & Drills

NOTES: Handstand Skill Focus Examples: Kick-ups, Static Holds, Balance Skills/Drills

Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review
*Overhead, T-spine & Posterior Chain Mobility

Impact/Focus: “The International Push/Pull”
Warm-up Sets/Reps building to a starting weight & priming for the strict Pull-ups.

5 Rounds, on the 3:00 of
4 x Turkish Get-ups/Landmine Get-ups (2L+2R)
*Climb weight as able across sets.
7 x Strict Pull-ups / C2B Pull-ups

Post scores to comments.

“The Punch (260111)”
For time vs. a 14:00 soft time cap

Row 500m or Run 400m
50 x Dumbbell Bench Press (50/35lbs)
Row 500m or Run 400m
50 x Ring Push-ups
Row 500m or Run 400m
50 x Hand Release Push-ups

NOTES: Scaling may be movement centric, an adjustment on rep volume, or a combination of the both as individual needs will dictate. Bring the lumber, Ninjas.

Post scores to comments.

Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review
*Overhead, T-spine & Posterior Chain Mobility

Impact/Focus: Back Squat or Overhead Squat Waves
Warm-up Sets/Reps building to a starting weight for the alternating sets of 1 rep and 5 reps respectively as follows:

Vs a 12:00 Running Clock
Back Squat or Overhead Squat x 1-5-1-5-1-5…
*Climb weight as able across sets of 1’s and 5’s as able within the time limit.

Post scores to comments.

“Time Dilation 2026”
5 Rounds for time vs. a 12:00 time cap

Double-unders x 35
Sumo Deadlift High-Pull (75/55lbs) x 12
Goblet Squat (24/16kg) x 15
Suitcase Farmer’s Carry (24/16kg) x 50ft(L) + 50FT(R)

NOTES: Additional points of performance, scaling and training intentions will be covered during the whiteboard brief. Rx+ 75 Dubs per round.

Post scores to comments.

Warm-up Drills
I. Coach’s Choice
II. Set-up, Training Flow & Movement Review

Impact/Focus: Power Snatch 1RM
Against a 15:00 Running Clock

Establish a 1RM Power or Full Snatch

*Use as many sets as needed across the 15:00 to build a true 1RM attempt/lift.

Post scores to comments.

“Hunting Persistently”
1:00 x Knees-to-Elbows
2:00 x Plankies (jump to bumper plate)
3:00 x American KB Swings (24/16kg)
-or-
1-arm Alt. DB Snatch (must be hand to hand)
4:00 x Slamball / Hammer Strikes
5;00 x Power Snatch (select weight)

NOTES: Select the weight for the Power Snatch portion and complete for total lbs lifted as the score (weight x reps).
Additional scaling and points of performance will be covered during the whiteboard brief.

Post scores to comments.

Warm-up Drills
I. Dynamic Indoor Run Ladder & Hollow Rocks
II. Set-up, Training Flow & Movement Review

Impact/Focus: Handstand Push-ups
6 Rounds, on the 2:00
3-5 x Strict Handstand Push-ups

NOTES: Additional scaling and points of performance will be covered during the whiteboard brief.

Post scores to comments.

“23.2A & 23.22B”

23.2A
15:00 AMRAP of
5 x Burpee Jumping Pull-ups (+5 reps each round)
10 x Shuttle Runs (25ft there and 25ft back is 1 rep)

Immediately Into…

23.2B
5:00 x Establish a 1RM Thruster (Barbells from the floor)

NOTES: Additional scaling and points of performance will be covered during the whiteboard brief.

Post scores to comments.

**WE ARE OPEN NORMAL HOURS OF OPERATION THIS MORNING. PLEASE DRIVE SAFE, NINJAS!!!!**

Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review
*Overhead, T-spine & Posterior Chain Mobility

Impact/Focus: “Ice b-Ergin”
Select one of the following options for the Row/Erg intervals. Begin the efforts by working to reinforce points of performance regarding Rowing Technique; then increase the level of intensity across the remaining rounds. Score the best two intervals.

I. 4 Rounds of Row 500m
II. 8 Rounds of Row 250m
*Rest as needed between efforts.

NOTES: Additional points of performance, scaling and training intentions will be covered during the whiteboard brief.

Post scores to comments.

“Sloggin Like Taboggin”
For time
10-9-8-7-6-5-4-3-2-1 reps of
Hang Power Cleans (95/65lbs)
Push-ups

Immediately into:
50 x GHD Sit-ups
-or-
75 x Abmat Sit-ups

NOTES: Additional points of performance, scaling and training intentions will be covered during the whiteboard brief.

Post scores to comments.

Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review
*Overhead, T-spine & Posterior Chain Mobility

Impact/Focus: Push Press 5×3
Warm-up Sets/Reps building to a working weight (65-75%1RM) and sustaining across or climbing heavier as able across sets.

5 Rounds, on the 2:30
Push Press x 3-3-3-3-3
*Finish each round with 30+ reps of Single-unders, Double-unders, Rope Skill work.

NOTES: Climb weight or sustain across at 65-75%. Athletes should finish the lifting session with 1-2 light weight drop sets of 7-10 reps x Push Press (light/recovery weight).

Post scores to comments.

“Clipper Storm”
For time (vs. a 15:00 time cap)

Wallball (20/14lbs) x 3-6-9-12-15-18-21
Pull-ups x 3-6-9-12-15-18-21
Finish each round with 50 x Double-unders or 100 x Single-unders

NOTES: Additional points of performance, scaling and training intentions will be covered during the whiteboard brief. Rx+ 75 Dubs per round.

Post scores to comments.

Skill Development
8 Minute Alternating EMOTM
Odd intervals: 20 reps x Hollow Rocks / :30 x L-sit or Low Plank Hold
Even intervals: 10 x GHD Hip/Back Extensions