WOD & Blog

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

“Lynne”
5 rounds for Max Reps of
Bench Press (Bodyweight)
Pull-ups

Notes: Scaling options regarding weight for the Bench Press assignments will be relative to the athlete’s individual proficiency and work capacity. Rest a minimum of 2:00 between rounds.

Post reps for both exercises per round to comments.

Skill Development: Double-Under Intervals
Complete as many reps as possible during each work interval for Double Unders or Single Unders.

6 Rounds of
:30 x max reps
:30 x rest

Notes: Additional challenges available as follows; for Doubles = singles in rest intervals, unbroken six minutes test (A). Singles = Jog/Run in place at slowest possible pace during rest intervals, unbroken six minute test (B).

Warm-up Drills
I. Jump Rope x 3:00
II. 2-3 rounds of
5 x Hang Power Clean (45/35lbs)
5 x Front Squat (45/35lbs)
5 x Push-ups
10 x Hollow Rocks
III. Mobility

“Tastes Austere”
For time
12 x Front Squat (155/105lbs)
21 x GHD Sit-ups

10 x Front Squat (155/105lbs)
18 x GHD Sit-ups

8 x Front Squat (155/105lbs)
15 x GHD Sit-ups

6 x Front Squat (155/105lbs)
12 x GHD Sit-ups

4 x Front Squat (155/105lbs)
9 x GHD Sit-ups

2 x Front Squat (155/105lbs)
6 x GHD Sit-ups

Notes: Front Squats come from the deck today; if the first repetition of a given set is performed as a full clean then the repetition may count. GHD Scaled to Abmat Sit-ups is 1:1 for today. Get some, freaks.

Post scores to comments.

Rowing: Conditioning Intervals
Complete 2 Rounds of the following, completing each work interval at maximal effort. Rest 2:00 between Rounds.

2 Rounds of
200m x Max Effort
300m x Recovery Pace
—
200m x Max Effort
200m x Recovery Pace
—
200m x Max Effort
100m x Recovery Pace
—
Rest 2:00

Post total time rowing for each round to comments.

Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
5 x Snatch Grip Deadlift
5 x Snatch Balance
5 x Overhead Squat
5 x Snatch
III. Mobility

Impact/Focus: Snatch
Warm up as needed (3 set x 3 reps) before completing the following workload for Snatch.

Snatch 2-2-2-2-2 (Increasing)

Notes: Today’s focus will be technique on the full snatch. Repetitions may be touch and go, however a reset between reps is encouraged.

Post loads to comments.

“Nate”
Complete as many rounds/reps as possible in 20:00 of

2 x Muscle-ups
4 x Handstand Push-ups
8 x KB Swings (32/24)

In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4, 2008 during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

It was Hardy’s fourth deployment in Iraq, according to his father, Stephen Hardy, a professor of kinesiology. His mother, Donna Hardy, is an administrative assistant in University of New Hampshire’s (UNH) psychology department.

Nate joined the Navy after graduating from highschool. “Our hearts go out to Steve and Donna Hardy, and their son, Ben, at this incredibly difficult time,” UNH President Mark Huddleston said in a statement. “We know it was Nate’s dream to become a U.S. Navy SEAL when he graduated from high school, and he pursued that dream and excelled at it. His death has stunned all who knew him, and all who know his parents, who both are so much a part of the UNH community.”

The “Nate” Hero WOD was first posted on the CrossFit Main Site as the workout of the day for Tuesday, February 12, 2008 (080212).

Post rounds completed to comments.

“The greatest gap in most people’s training isn’t lack of novelty, but rather lack of mastery.”–Brian Timmons

Warm-up Drills
I. Coach’s Choice
II. 3 rounds of
3 x Pull-ups
5 x Push-ups
7 x Overhead Squat (45/35lbs)
III. Mobility

Impact/Focus: Bar Muscle-ups
Select from the following for Muscle-up training options based on current skill level and execute the sets/reps every 2:00 for 5 Rounds total:

I. Bar Muscle-ups 4-4-4-4-4
II. Jumping/Assisted BMU 5-5-5-5-5
III. Pull-ups 8-8-8-8-8

Post scores to comments.

“Vitriol”
4 Rounds for max reps possible vs 3:00 of the following. Rest 1:00 between rounds.

3 x Overhead Squats
6 x Push-ups
9 x Slamball (40/20lbs)

Notes: Cumulative score of total rounds reps across all amraps.

Warm-up Drills
I. Row 500m
II. 2-3 Rounds of
*Technique review/Barbell Complex
III. Mobility
Notes: The barbell movement review and complex’s assigned will be specific to the benchmark being tested by the individual athlete.

“Isabel or Grace”
Isabel
30 x Snatches for time
OR
Grace
30 x Clean and Jerks for time
Men: 135 lb.
Women: 95 lb.

Notes: Isabel and Grace are two of the fastest CrossFit benchmark workouts. Reduce the load so you can perform multiple reps unbroken and complete all the reps within a target time of 5-7 minutes. Athletes less familiar with Olympic lifting should take time to drill the mechanics of each movement and reduce the load drastically.

Post your choice of girl and time and load to comments.

Skill Development: Posterior Chain Accessory Training
Select one of the following and work through four rounds of

I. Back Extensions 4 sets × 10-15 reps
II. Glute Ham Raises 4 sets × 8-10 reps
III. Good Mornings 4 sets × 12-15 reps

Note: Coach’s Choice for midline ‘intermissions’ between posterior chain sets/reps. The training will run as four rounds of a posterior extension movement of the athlete’s choice followed by a midline movement of the Coach’s selection. Perform as a class for quality.

Post training to comments.

“There has never been a philosophy, a theory or a doctrine that attacked, or limited, reason which did not also preach submission to the power of some authority. Philosophically, most do not understand the issue to this day; but they have sensed it since prehistoric times. Observe the nature of mankind’s earliest legends—such as the fall of Lucifer … for the sin of defying authority.
Or the story of Prometheus, who taught men the practical arts of survival.
Power-seekers have always known that if men are to be made submissive, the obstacle is not their feelings, their wishes or their “instincts,” but their minds; if [people] are to be ruled, then the enemy is reason.”—Ayn Rand

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

“Danger Ramen”
For time
30 x Box Jumps (20/24”)
30 x Ring Row
30 x AKB Swings (16/24kg)
30 x Walking Lunges
30 x Knees-2-Elbows
30 x Push Press (35/45)
30 x Bumper G2OH (25/45lbs)
30 x Wallball (14/20lbs)
30 x GHD Sit-ups
30 x Double unders

Notes: Weight, height assignments are noted as (female athlete/male athlete). Movement scaling for repetitions today will be 1:1 for all movements except Double-unders to single unders @ 1:2. Video link and movement points of performance found HERE. Get some, freaks.

Post times to comments.

Skill Development: ROMWOD & Foam Roller Mobility
**Time Permitting

ANNOUNCEMENTS
– Our January On-ramp class begins tonight, Tuesday January 8th at 6pm. Tell your friends!

Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
7 x Hindu Push-ups
10 x Power Clean (45lbs)
10 x Front Squat
III. Mobility

“Open Workout 18.2 & 18.2a”

Time cap: 12 minutes to complete 18.2 AND 18.2a

Workout 18.2

1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats (50/35)
Bar-facing burpees

Workout 18.2a

1-rep-max clean

NOTES:

Scaling: Scaled athletes should complete 18.2 against a 9:00 clock. This will ensure they are able to make attempts at a clean & jerk in the remaining time to post as score for 18.2. Should there not be enough dumbbells for the class. Optional front squats with the barbell should be completed at 95/65 pounds respectively.

If the athlete completes all the squats and burpees before the 12-minute cap, he or she will use the remaining time to complete Workout 18.2a, a 1-rep-max clean. The clean must be performed with a barbell, and the plates must be secured with collars. The athlete may complete as many attempts as he or she likes until the time cap is up but will only receive credit for the heaviest successful lift. Plates smaller than 1⁄2 lb. may not be used, and the minimum weight increase will be 1 pound.

Post times for 18.2 and weight completed for 18.2a to comments.

Skill Development
Complete 8 Rounds of (:20 work x :10 rest) for each of the following movements.
-L-sit (scale to plank)
-Side Plank (L)
-Side Plank (R)

Notes: Alternate movements every interval until 8 rounds of all three have been completed. Scale movements as necessary and if also applicable the time intervals may interpreted as 8 Rounds of :10 work x :20 rest.

ANNOUNCEMENTS
– Our January On-ramp class begins tomorrow, Tuesday January 8th at 6pm. Tell your friends!

Warm-up Drills
I. Row 2:00
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Bear Crawl
25ft Inchworms
25ft Samson Lunge
25ft Pike Walk
25ft Lateral Lunge
III. Mobility

Impact/Focus: Handstand Push-up/KB Swing EMOTM
Complete the following rep schemes alternating each minute between the two movements for 10:00

Odd: 5-9 x Handstand Push-ups (Kipping for Open prep)
Even: 9-12-15-18-21 x ‘American’ KB Swings (Challenging weight that ensures intense work to complete unbroken sets)

Post reps completed to comments.

“Unbroken Design”
Complete for time against a 12:00 clock
Row 500m
12-9-6 of
Pull-ups
Push Jerk (135/95lbs)
Row 500m
9-6-3 of
Pull-ups
Push Jerk (135/95)
Row 500m

Post times to comments.

ANNOUNCEMENTS
– Our January On-ramp class begins Tuesday January 8th at 6pm. Tell your friends!

Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
10 x KB Press (5L/5R)
50ft x Waiters Walk
10 x KB SDLHP
10 x KB Swings
III. Mobility

Impact/Focus: Deadlift
Warm up as needed before completing the following workload for Deadlift every :75 for 9 rounds.

Deadlift 5-3-1-5-3-1-5-3-1

Notes: Athletes should choose a weight that can be used throughout the entire workout. A good reference would be 80-90% of the 2RM established on 12.21.2018.

Post loads to comments.

“Singularity”
For time
Row 200m
30 x 1-arm DB Shoulder-2-Overhead (15L/15R)(50/35)
Row 200m
30 x 1-arm Snatch (15L/15R)(alt)(24/16)
Row 200m
30 x ‘American’ KB Swings (24/16)
Row 200m
30 x Goblet Squat (1xDB)(50/35)
Row 200m
30 x 1-arm KB OHS (15l/15R)(24/16)
Row 200m

ANNOUNCEMENTS
– Our January On-ramp class begins Tuesday January 8th at 6pm. Tell your friends!

Warm-up Drills
I. Coach’s Choice
II. 2-3 rounds of
5 x Pull-ups
10 x Push-ups
15 x Air Squat
III. Mobility

Impact/Focus: Pull-up Ascension Ladder
Complete the following sets/reps in :45 work/:15 rest intervals.

1-2-3-4-5-6-7-8-9-10 x Pull-ups

Notes: Kipping notes. Scaling for jumping pull ups will be a 2:1 ratio, other scaling options will be 1:1 ratio.

“Roman Candles”
For time
5 x Clean & Jerk (135/95lbs)
50 x Double Unders
50 x GHD Sit-ups
50 x Double-unders

3 x Clean & Jerk (135/95lbs)
30 x Double Unders
30 x GHD Sit-ups
30 x Double-unders

2 x Clean & Jerk (135/95lbs)
20 x Double Unders
20 x GHD Sit-ups
20 x Double-unders

Notes: Power or Full Cleans are permissible. Scaling for Abmats and Double-unders for today is 1:1. There is a 12:00 time cap for incentive.

Post scores to comments.