WOD & Blog

Warm-up Drills
I. Jump Rope
II. Coach’s Choice
III. Dynamic & Static Mobility

Impact/Focus: Power Snatch + Overhead Squat (10 x :75)
Complete the following 1 x Power Snatch + 1 x Overhead Squat workload every :75 for 10 rounds total.

10 Rounds x Every :75 seconds
Complete the following

1 x Power Snatch
+
1 x Overhead Squat

Notes: Utilize weights today that facilitate movement development and competency in two levels of priority (70-80% working ranges for today’s sets would be challenging at tempo). First we will be working to establish the relationship between full and power movements as well as footwork facilitating the Overhead Squat. Additional Drills for hip hinge value and pulling under the bar after completing the second pull will also be addressed building on established progress from previous training.
Each class will work through PVC & Barbell Snatch Drills and Warm-up sets; Footwork regarding Power Snatch to Overhead Squat and the intent for bar placement during the Oly Lift portion.
Adjusting weights up or down during the EMOTM (:75) to reinforce training priorities will be encouraged.

Link for Angel Drops found HERE.

Link for John North’s Hit and Catch Part 1 found HERE.
Link for John North’s Hit and Catch Part 2 found HERE.
Link for John North’s Hit and Catch Part 3 found HERE.

Post scores to comments.

“Wodensday”
Complete as many rounds and reps as possible in each of the AMRAPs as follows. Score is a single AMRAP score continuing where each athlete left off after the rest interval.

7:00 AMRAP of
10 x Sumo Deadlift High Pull (75/55lbs)
15 x Wallball (20/14lbs)
25 x Double-unders

Rest 2:00

5:00 AMRAP of
10 x Sumo Deadlift High Pull (75/55lbs)
15 x Wallball (20/14lbs)
25 x Double-unders

Notes: Scaling details will be covered during the whiteboard brief. Bring the lumber, freaks!

Post scores to comments.

Warm-up Drills
I. Run 400m
II. Coach’s Choice
III. Mobility

Impact/Focus: Back Squat Cluster Sets EMOTM
Warm up as needed before completing the following workload for Back Squat every :90 for 9 rounds.

Back Squat 3-2-1, 3-2-1, 3-2-1
(climb across each cluster set of 3-2-1)

Notes: Warm-up to a weight of 60-70% of a 1rm and climb across three sets. Athletes may repeat the same three weights for each of the three clusters or attempt to climb a bit higher per attempt.

Post scores to comments.

“Pre-Wodensday”
For time
Run 400m
Then…
15-12-9-6-3 of
Toes-2-Bar
Burpee Box Jump Overs (24/20”)
Then…
Run 400m

Notes: Scaling will be covered during the whiteboard brief. There will be a 15:00 incentive time cap applied to today’s training.

Post scores to comments.

Warm-up Drills
I. Run 400m
II. Coach’s Choice
III. Mobility

Impact/Focus: Shoulder Press “Week 5 De-load”
Complete the following based on your true 1 repetition maximum.
Warm-up Sets
5 x 40%
5 x 50%
3 x 60%
Working Sets
5 x 65%
5 x 70%
5 x 75%

Notes: There is no .9 multiplier for today’s training.

Post scores to comments.

“Elizabeth”
Complete 21-15-9 reps for time of
Clean (135/95)
Ring Dips

Notes: This is a Benchmark workout.
Noted via this excerpt regarding Full vs. Power Cleans;
— “Elizabeth is a classic benchmark that should be completed relatively quickly. It can be performed with either squat cleans or power cleans. Decide which technique you’ll use before you start, then stick with it. Go lighter on the cleans and modify the ring dips so you can complete the work in fewer than 10 minutes.”
Scaling options will be covered during the whiteboard brief.

Get some, freaks!

Old School Demo Video: HERE

Post times to comments.

Warm-up Drills
I. Run 400m
II. Coach’s Choice
III. Mobility

Impact/Focus: Tempo Deadlift Triples EMOTM (:90)
Warm up as needed with 3-5 sets x 3 reps (climbing weight) before completing the following workload for the Deadlift.

Every :90 seconds for 7 Rounds
3 x Deadlift (sets at same weight;60-70%)

Notes: Maintain a controlled (eccentric; negative) descent for longer than the concentric  time per repetition. Scale to lighter load or two rep sets to ensure this is possible and sustainable with sound technique.

Post scores to comments.

“Riottaba”
4 Rounds for max reps possible
:30 x Toes-to-Bar
:20 x Rest/Transition
:30 x Push Press (75/55lbs)
:20 x Rest/Transition
:30 x Barbell Row (75/55lbs)
:20 x Rest/Transition
:30 x Burpees
:60 x Rest/Transition to next Round

Notes: Scaling for movements and technical applications of movements in a Metcon will be reviewed during the whiteboard brief.

Post total repetitions scores to comments.

Warm-up Drills
I. Run 400m
II. Mobility (Dynamic, Yoga Drills, Static)

Impact/Focus: Front Squat Doubles EMOTM
Warm up as needed with 3 sets x 3 reps (climbing weight) before completing the following workload for Front Squat.

Every :60 seconds for 10 Rounds
2 x Front Squat (climb weight every 1-2 rounds)

Post scores to comments.

“River Styx”
Complete as many rounds/reps in 12:00 of
Row 500m
7 x Power Clean (135/95lbs)
12 x Ring Dips

Notes: Scaling for movements will be 1:1 on the Ring Dips today, adjust weight as necessary on the Power Cleans. Row Harder.

Post scores to comments.

Warm-up Drills
I. Jump Rope x 3:00
II. Coach’s Choice
III. Mobility

Impact/Focus: Flight Simulator(s) AMRAP10
Complete one of the following pyramid rep schemes for Double-unders for time. There will be a 10:00 Incentive Time Cap.

I. Double-unders x
5-10-15-20-25-30-25-20-15-10-5
II. Double-unders x
5-10-15-20…45-50-45…20-15-10-5
III. Single-unders x
5-10-15-20…45-50-45…20-15-10-5

Notes: Complete each rung on the ladder unbroken before moving on. All the way up and down is a complete evolution/Round.

Post rounds completed to comments.

“Sisyphusian”
For time
10 x Lateral Burpee Over Dumbbell
20 x Box Step-ups (50/35lbs)
30 x 1-arm DB Hang Clean & Jerk (50/35lbs)
40 x Medicine Ball Cleans (20/14lbs)
50 x Slamball (30,40/20,12lbs)
60 x Wallball (20/14lbs)
100ft x Slamball Toss (30,40/20,12lbs)

Notes: Box Step-ups and DB Hang Clean & Jerk are combined rep loads R+L side. Slamball Toss alternates forward and reverse methods of throwing. Additional Scaling will be covered during the whiteboard briefing.

Post scores to comments.

Announcements:
1. Our Next On-Ramp Course begins TONIGHT
July 9th, 2019 @ 6PM
Learn more by clicking the link to our On-Ramp homepage found HERE.

Warm-up Drills
I. Coach’s Choice
II. Dynamic & Static Mobility

Impact/Focus: Snatch 5 x 2 + 5 x 1 Every :75
Complete the following 5 x 2 reps + 5 x 1 rep x Snatch workload every :75 for 10 rounds total (passes through the full squat).

Every :75 perform

2 x Snatch for 5 Rounds
+
1 x Snatch for 5 Rounds

Notes: Climb in weight as able. Prior to the intervals at 1 x Snatch (FULL) we will work through PVC & Barbell Snatch Drills and Warm-up sets; Full Snatch Technique Emphasis. 75-85% working ranges for today’s sets. Adjusting weights up or down to reinforce training priorities will be encouraged.

Link for Angel Drops found HERE.

Link for John North’s Hit and Catch Part 1 found HERE.
Link for John North’s Hit and Catch Part 2 found HERE.
Link for John North’s Hit and Catch Part 3 found HERE.

Post scores to comments.

“Sprint Core”
5 Rounds for time of
Run 200m
15 x American KB Swings (32/24kg)
15 x GHD Sit-ups

Post scores to comments.

Announcements:
1. Our Next On-Ramp Course begins TOMORROW NIGHT
July 9th, 2019 @ 6PM
Learn more by clicking the link to our On-Ramp homepage found HERE.

Warm-up Drills
I. Row 500m
II. Mobility
III. Barbell Warm-up and Technique Review for Shoulder Press via Wendler’s Strength Progression

Impact/Focus: Shoulder Press 5-3-1+ (week 4)
Work through the following sets of Shoulder Press using the percentage based sets outlined below.
To determine loads use a 1-rep Shoulder Press (90%) established on 06.17.2019 (week 1) linked HERE.
The final set is a ”+” set which means each athlete will attempt to execute as many additional reps as possible.

5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
5 x 75%
3 x 85%
1+ x 95%

Notes: Athletes that need Shoulder Press 1 rep starting numbers may use the following link to a 1 rep maximum calculator tool linked below should other personal records for press rep ranges be available.

Link: 1-Rep Maximum/Percentage Calculator

Link: Wendler 5/3/1 Calculator

Post sets/reps/loads to comments.

“Re-Indoctrination”
Complete for time versus a 15:00 Running Clock
Row 1000m
Then…
In the time remaining, AMRAP of
5 x Pull-ups
10 x Push-ups
15 x Air Squat

or

In the time remaining; AMRAP of
5 x Handstand Push-ups
10 x Pistols (alt.L/R)
15 x Pull-ups

Notes: Benchmark warning order.

Post scores to comments.

Announcements:
1. CFNH Will be CLOSED in observance of our Independence Day this Thursday and Friday. Normal Open Gym Hours will be available Saturday.
2. Our Next On-Ramp Course begins July 9th, 2019 @ 6PM
Learn more by clicking the link to our On-Ramp homepage found HERE.

Warm-up Drills
I. Coach’s Choice
II. Dynamic Drills
III. Mobility

HERO WOD: “ABBATE”
For Time
Run 1 mile
21 x Clean & Jerk (155/105lbs)
Run 800m
21 x Clean & Jerk (155/105lbs)
Run 1 mile

Notes: Dedicated to U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, HI, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, CA, who was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan.

He is survived by his wife Stacie Rigall, son Carson, mother Karen Binion, father Salvatore Abbate, and siblings Dominica Abbate, Elliot Abbate, Valerie Binion, and Kelly Binion.

The “Abbate” Hero WOD was first posted on the CrossFit Main Site as the workout of the day for March 26, 2011.

Scaling for loads and adjusting the Running distance will be covered during the whiteboard brief. There will be a time cap implied as based on individual class logistics.

Post scores to comments.

Announcements:
1. CFNH Will be CLOSED in observance of our Independence Day this Thursday and Friday. Normal Open Gym Hours will be available Saturday.
2. Our Next On-Ramp Course begins July 9th, 2019 @ 6PM
Learn more by clicking the link to our On-Ramp homepage found HERE.

Warm-up Drills
I. Coach’s Choice (Spikeball!?)
II. Dynamic Drills
III. Mobility

I. Impact/Focus: “Task Priority Row”
(VS 10:00 Time Cap)
Complete the following for total time; Rest the exact time required to complete each interval before proceeding through the training evolution.

Row (kcal) x 21,18,15,12,9,6,3

Notes: After rowing 21 kcal for time, rest how long it took before proceeding into the round of 18 kcal.

Score total time to completion to comments.

Rest 3:00, Then…

II. “Double TABATA”
The Tabata interval sequence is:
8 Rounds of
(:20 seconds of maximal effort work x :10 seconds of rest)
Ring Push-ups/Push-ups

Rest 1:00, Then…

8 Rounds of
(:20 seconds of maximal effort work x :10 seconds of rest)
Abmat Sit-ups/GHD Sit-ups

Notes: Score High, Low, and Total Repetitions per movement.

Rest 3:00, Then…

III. “The American Exhale”
(VS 10:00 Time Cap)
Complete 3,6,9,12,15,18,21 reps of ‘Pause’ American Kettlebell Swings (24/16kg)

Notes: Rest 1:1, selecting a weight that may be accomplished in an unbroken fashion with efforts towards breathing control and incorporating a Pause at the end Range of Motion.

Skill Development
HERO WOD “ABBATE” Mission Briefing & Recovery Efforts