WOD & Blog

**IMPORTANT PARKING NOTICE FOR ATHLETES**
Our parking lot will be getting paved and not accessible. All athletes will need to park on Hayward St or Willow St and enter through the door located in the front of the building. This will be unless otherwise directed.

Warm-up Drills
I. Run 400m
II. 2 rounds of
2 x Turkish Get-ups
10 x Push-ups
10 x KB Swings
III. Mobility

Impact/Focus: Turkish Get-ups
Warm up as needed before completing the following workload every :30 for 10:00 total working time.

1 x Turkish Get-up

Notes: Athletes should increase weight as they are able to.

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“Vicious Circle”
Complete for time

Run 400m

Then 10-9-8-7-6-5-4-3-2-1 reps of
Deadlift (185/135)
Push-ups

Then…
Run 400m

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**IMPORTANT PARKING NOTICE FOR ATHLETES**
Our parking lot will be getting paved and not accessible. All athletes will need to park on Hayward St or Willow St and enter through the door located in the front of the building. This will be unless otherwise directed.

Warm-up Drills
I. Row 1000m
II. Coach’s Choice
III. Mobility

Impact/Focus: Muscle-ups
Complete the following workload for Muscle-up, or a scaled iteration as applicable. Partition repetitions, sets, and efforts as needed in order to accomplish the selected task volume within the ten minutes.

I. 20 x Ring Muscle-ups
II. 20 x Ring Muscle-up Transitions
III. 20 x Pull-ups + 20 x Dips
IV. *Bonus (if time permits): 10 x Controlled Negatives from Support to Bottom of Deadhang Pull-up on Rings.

Notes: While a sense of hustle is encouraged, time does not remain the paramount priority despite the 10 minute clock; movement quality and the addressing of form and technique improvements take precedence (ie smooth is fast, work smarter and then harder) thus we advise save full throttle for the benchmark(s) on the horizon.
Controlled Negatives from Support to Bottom of Deadhang Pull-up on Rings are an additional training workload athletes may take on provided they have executed the primary training well and to completion within the time limit. Strength training through the ‘negative’ is excellent for developing strength, yet it also refines motor recruitment efficiency of muscle function. All levels of athlete stand to benefit dramatically if their main meal for muscle-up training has been completed and they have the initiative to heartily indulge in this bonus ‘dessert’. Get some, freaks.

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“WOD181001”
For time
30 x Toes-to-Bar
40 x Single-arm Dumbbell Snatch (50/35lbs)
50 x Dumbbell Box Step-Overs
40 x Single-arm Dumbbell Snatch (50/35lbs)
30 x Toes-to-Bar

Notes:
1. Scaling for Toes-to-Bar today will be 1:1 for repetitions across all levels. The movement itself has an intermediate scaled option of Knees-2-Elbows or a more foundational scaling option of Hanging Knee Raises/Supine Leg Raises. Those seeking additional insight are encouraged to learn and reinforce points of performance and scaling progressions through a linked video tutorial, courtesy of CrossFit.com: To watch click HERE.

2. Dumbbell Box Step-Overs are scalable for both height and load regarding Dumbbell weight. If sound technical execution of the rep load requires it, omitting the dumbbell for this portion of the WOD may be warranted.
Dumbbell load guidelines for Rx’d athletes are 50 and 35lbs respectively.

3. Single-arm Dumbbell Snatches may be done alternating or partitioned into sets per left and right side, etc. The image above has a comprehensive point of performance form and technique list for the Single-arm Dumbbell Snatch (Power Snatch Version). The accompanying demonstration video courtesy of CrossFit.com may be found linked HERE.

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IMPORTANT PARKING NOTICE FOR ATHLETES!!!
– Our parking lot will be getting paved and not accessible. All athletes will need to park on Hayward St or Willow St and enter through the door located in the front of the building. This will be unless otherwise directed.

Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
:15 x Handstand Hold
10 x Push-ups (CFGS)
15 x Air Squats (Wall Therapy)
III. Mobility

Impact/Focus: Back Squat
Warm up as needed (3 sets x 5 reps) before completing the following workload for Back Squat.

Back Squat 5-5-5-5-5

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“Inverted Dozen”
Complete 4 rounds for time of
6 x Power Clean (155/105)
12 x Handstand Push-ups
40 x Double unders

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IMPORTANT PARKING NOTICE FOR ATHLETES!!!
– Starting tomorrow (Tuesday Oct 2nd) our parking lot will be getting paved and not accessible. All athletes will need to park on Hayward St or Willow St and enter through the door located in the front of the building. This will be unless otherwise directed.

Warm-up Drills
I. Row 2:00
II. 2 rounds of
5 x Pull-ups
10 x Abmat Sit-ups
10 x Overhead Squat (45/35lbs)
III. Mobility

Impact/Focus:
Power Snatch + Hang Power Snatch Complex
Warm up as needed with 3-5 sets x 1-2 reps of Power Snatch + Hang Power Snatch.
Once the athlete(s) are adequately warmed-up and ready Complete the following workload for the Power and Hang Power Snatch Complex.

Power Snatch + Hang Power Snatch 2-2-2-2-2-2 (climb weight as able)

Notes:
1. Regarding During Warm-up Sets and Reps; increase weight evenly from empty bar/light loads to working loads. Once the athlete(s) are adequately warmed-up and ready Complete the following workload for the Power and Hang Power Snatch Complex.
2. Regarding Working/Training Sets; Climb in weight as able, keeping in mind that an extra round at a given weight may provide a practice benefit towards heavier subsequent sets being less taxing to execute.
3. Regarding Re-rack to Hips; Skills addressed for development today will include those techniques most applicable to the efficient and safe re-setting/racking of the barbell into the hips from the Finish Position of the Power Snatch.
4. Equipment Care Request to Athletes: Please use the Hi-Temp (rough texture) bumpers when dropping weight training or met con weights from overhead. The Echo bumpers (shiny) have a higher incidence rate for causing barbell snap rings and bushings to fail, Please help us take care of those precision machined training items we have in our house (ie. barbells with bushings and bearings for rotation). Thank you… Now let’s get some, freaks.

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“Salt, Salty, Salt-Test”
Complete as many rounds and reps as possible during the following series of work/rest intervals.
Four rounds of
3:00 AMRAP x 1:00 Rest

2 x Bar Muscle-ups
4 x Overhead Squat (115/75lbs)
6 x Burpees (over barbell)

Notes:
1. Scaling for Bar Muscle-ups today will be 4 reps of Chest-2-Bar, Chin-over-Bar, or Scaled Pull-up repetitions. Burpees over the barbell may include stepping up and back during the plank to standing portions (and reverse) of the repetition; however there must be a simultaneous foot jump over the barbell.
2. Scoring protocol for today’s training will be in a cumulative format. As athletes move from their first work interval into the rest time period they will mark their current rounds/rep progress and begin the following work interval from where they had left off previously. Score at the end will ultimately be a cumulative total for rounds and reps completed.

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IMPORTANT PARKING NOTICE FOR ATHLETES!!!
– Starting tomorrow (Tuesday Oct 2nd) our parking lot will be getting paved and not accessible. All athletes will need to park on Hayward St or Willow St and enter through the door located in the front of the building. This will be unless otherwise directed.

Warm-up Drills
I. Row 35/25 Calories
II. Coaches’ Choice (Dynamic)
III. Mobility

“Gut Reaction”
Complete 50-35-20 reps for time of
Row (Calories)
GHD Sit-ups
Wallball (20/14)

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Skill Development
Complete one or more of the following options
I. 25 x Handstand Push-ups (Challenging)
II. 5 rounds of :30 on/:30 rest x Handstand Hold
III. 10 x Kick up attempts
IV. 25 x DB Press/Stinkbugs

IMPORTANT PARKING NOTICE FOR ATHLETES!!!
– Starting tomorrow (Tuesday Oct 2nd) our parking lot will be getting paved and not accessible. All athletes will need to park on Hayward St or Willow St and enter through the door located in the front of the building. This will be unless otherwise directed.

Warm-up Drills
I. Speed Rope 2:00
II. 2-3 rounds of
10 x Hindu Push-ups
10 x KB Swings
10 x Walking Lunges
III. Mobility

Impact/Focus: Walking Lunges
Warm up as needed with 2-3 sets of 6 reps each.
Athletes will have 4 attempts to move a maximum load for 8 steps of walking lunges (front rack).

8 x Walking Lunges (Front Rack)

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“Intangible”
Complete for time
100 x Double unders
60 x ‘American’ KB Swings (32/24)
100 x Double unders

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Skill Development
SLAY GOATS

Green = Safe to Park (Yesssssss.)
Blue = Entrance (Get some, freaks.)
Red = No Parking (No. We be pavin’.)

IMPORTANT PARKING NOTICE FOR ATHLETES!!!
– Starting tomorrow (Tuesday Oct 2nd) our parking lot will be getting paved and not accessible. All athletes will need to park on Hayward St or Willow St and enter through the door located in the front of the building. This will be unless otherwise directed.

ON-RAMP APPROACHES
– Our October on-ramp begins next Tuesday October 2nd at 6pm. Tell your friends!

Warm-up Drills
I. Row 35 kcal
II. 2 Rounds of
10ft x Tall Duck Walk (50 steps)
20ft x Low Duck Walk
10 x Scorpions (5L/5R)
6 x Samson Stretch Lunges (w/:02 hold)
8 x Medicine Ball Cleans
III. Mobility

Impact/Focus: Clean Doubles x :75 seconds
Warm up as needed (3-5 sets x 2-3 reps, ascending in weight) before completing the following workload for Power Cleans.

Every :75 for 10 Rounds
2 x Power Cleans (climb as able)

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“Hardball”
5 Rounds for time of
5 x Push/Split Jerk (155/105lbs)
5 x Pull-ups
7 x Toes-2-Bar

Notes: Additional challenges may be implied through completing this WODs movements unbroken; doing so does not limit itself to athletic development, it also would hopefully impart a familiarization with the technical similarities of these two movements in execution.
FYI: Hardball = military jargon for pavement you are humping (rucking) on… instead of the nice forgiving grass or dirt available within feet from your course. Get some, freaks.

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ANNOUNCEMENTS:

– Our October on-ramp begins tomorrow, Tuesday October 2nd at 6pm. Tell your friends!

IMPORTANT ANNOUNCEMENT:
– Starting tomorrow (Tuesday Oct 2nd) our parking lot will be getting paved and not accessible. All athletes will need to park on Hayward St or Willow St and enter through the door located in the front of the building. This will be unless otherwise directed.

Green = Safe to Park, Blue = Entrance, Red = No Parking

Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
5 x Pull-ups (Deadhang)
10 x Hollow Rocks
15 x Air Squats (Wall Therapy)
III. Mobility

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

Back Squat 3-3-3-3-3

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“Wrestling Ring”
Complete 18-15-12-9-6 reps of
Sumo Deadlift High Pull (95/65)
Box Jump Overs (24/20)
Ring Dips

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ANNOUNCEMENTS:
– Our October on-ramp begins next Tuesday October 2nd at 6pm. Tell your friends!

Warm-up Drills
I. Run 400m
II. 2 rounds of
5 x Med Ball Deadlift
5 x Med Ball Clean
5 x Med Ball Front Squat
5 x Wallball
III. Mobility

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

Power Snatch 2-2-2-2-2

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“Hay Fever”
Complete 4 rounds for time of
Run 400m
25 x Wallball (20/14)

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ANNOUNCEMENTS:
– Our October on-ramp begins next Tuesday October 2nd at 6pm. Tell your friends!

Warm-up Drills
I. Row 35 kcal
II. 2 Rounds of
10ft x Tall Duck Walk (50 steps)
20ft x Low Duck Walk
10 x Scorpions (5L/5R)
6 x Samson Stretch Lunges (w/:02 hold)
8 x Medicine Ball Cleans
III. Mobility

Impact/Focus: Handstand Push-ups
3-3-3-3-3 x Deficit HSPU
5-5-5-5-5 x Handstand Push-ups
5-5-5-5-5 x HSPU Scaled Progressions

Notes: Handstand Push-ups many be performed strict or with kipping technique. The Handstand Push-up scaled progressions include as examples; negatives, stink bugs, dB press, kick-ups with static holds. Progressing through greater ranges of motion across sets, as well as moving to a strict technical execution of receptions, are encouraged for those willing.

“Heavy Hitter”
Five rounds for time of
5 x Deadlift (275/185lbs)
10 x Burpees

Notes: Scale load accordingly. If the weight guidelines are above 65% of a 1RM it would be suggested to consider a scaling option. Athletes also need to ensure a proper warm-up that not only prepares their body to perform at heavy load but also with consideration to the conditioning taxations this WOD presents.

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