WOD & Blog
SSG. Kyle R. Warren
*SPECIAL ANNOUNCEMENT (See Below WOD)*
ANNOUNCEMENTS:
– Join us for Memorial Day “Murph” on Monday May 29th at 9am.
Warm-up Drills
I. Row 2:00
II. Coaches Choice
III. Mobility
“Painstorm X”
Complete for time in teams of 2 athletes:
200m Farmer’s Walk (50/35# DBs)
100 x Pull-ups
100 x Thrusters (45/35# BB)
200m Sandbag Portage
75 x Burpees
75 x Hang Power Cleans (45/35# BB)
200m Suitcase Walk (24/16kg KB)
50 x ‘American’ KB Swings (24/16)
200m Waiters Walk (24/16kg KB)
50 Calorie Row
25 x Handstand Push-ups
Notes: Divide and conquer anyway you can. Each partner must complete 1/2 of the reps.
Post times to comments.
*SPECIAL ANNOUNCEMENT*
The 6th Staff Sergeant Kyle Warren Memorial Rugby Match will be played on Saturday, May 6, 2017. Amoskeag Rugby will take on its friends, the Fort Drum Barracks Rangers, as well as the Boston Irish Wolfhounds in round robin matches to celebrate and honor our friend and teammate, Staff Sergeant Kyle Warren, who gave his life in service to our Country in July 2010. He was carrying out his mission in Tsagay, Afghanistan as part of Operation Enduring Freedom. The event will kick-off at 1pm at Gill Stadium in Manchester, New Hampshire.
Kyle Warren was born on April 30, 1982 in Torrance, California. He moved to New Hampshire in 2003, and enlisted in the Army in October of 2004. He entered the army as a Special Forces Trainee, and did his basic and advanced training at Fort Benning, Georgia. He attended the John F. Kennedy Special Warfare Center and the Special Operations Medical Training Center. He earned his green beret in 2007 and was stationed at Fort Bragg as a Special Forces Medical Sargent.
For Amoskeag, the match will begin with 15 men who played with Kyle during his time with the Club. Funds will be raised and donated to Team Red, White, and Blue, an organization dedicated to enriching “the lives of America’s veterans by connecting them to their community through physical and social activity.” These donations will be made in honor and rememberance of Kyle.
There will be a donation jar on match day, however, if anyone would like to make a donation prior to the match you may do so as follows:
a.) Via Paypal on the Amoskeag Rugby website — www.amoskeagrugby.com — Please be sure to designate that your donation is being made to “KWM” or “TRWB”; or
b.) Via Regular Mail — If you wish to mail in a check or money order, please send it to
New Hampshire Rugby Football Foundation
ATTN: KWM
124 Fox Hollow Way
Manchester, New Hampshire 03104
Following the matches, Amoskeag Rugby invites all friends to join in the annual Runnning of the Bulls Fundraiser! All funds raised all also be donated to Team Red, White, and Blue. Join us for a great time and a fun run beginning at 5pm at the Wild Rover Pub in Manchester, New Hampshire.
For more information about SSG Kyle R. Warren, please visit the following link: HERE
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ANNOUNCEMENTS:
– Join us for Memorial Day “Murph” on Monday May 29th at 9am.
Warm-up Drills
I. Run 400m
II. 9 Fundamentals x 5 reps each
III. Mobility
Impact/Focus #1: Push/Split Jerk
Warm up as needed (3 sets x 5 reps) before completing the following workload for Push/Split Jerk.
Push/Split Jerk 3-3-3-3 (85% 1RM)
Notes: To determine todays working weight, athletes should reference their 1RM set on 04.13.2017.
Post scores to comments.
“Red Seven”
Complete the following again a 13:00 running clock:
Run 800m
In the remaining time complete as many rounds/reps as possible of
7 x Power Snatch (115/75)
14 x Box Jumps (24/20)
Notes: Rx+: 135/95lbs power snatch and 30/24″ box jumps
Post rounds/reps completed to comments.
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Congratulations to Whitney and Michelle on the birth of their beautiful baby girl Isabelle! We can’t wait to meet her!
ANNOUNCEMENTS:
– Join us for Memorial Day “Murph” on Monday May 29th at 9am.
Warm-up Drills
I. Run 400m
II. 2-3 rounds of
:20 x Ring Support
7 x Push-ups
7 x Deadlift
7 x Clean
III. Mobility
“Elizabeth”
Complete 21-15-9 reps for time of
Clean (135/95)
Ring Dips
Notes: Compare scores to 06.02.2016. This is a leaderboard benchmark workout. Enjoy!
Old School Demo Video: HERE
Post times to comments.
ROMWOD
“Hidden Dragon”
Congratulations to Anne, Heidi, and Katelyn on their performances during the Rookie Rivalry CrossFit Competition this past weekend. We also want to congratulate Darren on placing fourth in the Strongman 2.0 Competition Saturday, and Smiley Mike on his second consecutive completion of a Spartan Ultra Marathon Distance event.
…Freaks everywhere getting some!
ANNOUNCEMENTS:
– Our May On-ramp class begins Tonight at 6pm!
Warm-up Drills
I. Row 2:00
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Crab Walk
25ft Bear Crawl
25ft Inchworms
25ft Spider Lunge
10 x Scorpion Stretch
III. Mobility
Impact/Focus: Turkish Get-ups
Warm up as needed before completing the following workload every 2:00 for 6 total rounds.
1 rep each arm of:
KB Snatch + KB Overhead Squat + Turkish Get-up** + KB Overhead Squat
Notes: **Perform the turkish get-up in reverse order from standing, supine, back to standing.
Post loads to comments.
“Triad Behavioral Aggregate”
Complete as many rounds and reps as possible in 14:00 of
25ft x Handstand Walk
20 x GHD Sit-ups
Row 20kcal
Notes: 25ft of Handstand Walk scales to 50ft of Bear Crawl. Count 5ft of distance as a repetition when calculating scores.
Post scores to comments.
Skill Development
I. Individual Mobility/RomWOD efforts
ANNOUNCEMENTS:
– Our May On-ramp class begins Tuesday May 2nd @ 6PM! Let’s pack the house.
Warm-up Drills
I. 2:00 x Speed Rope
II. 2 rounds of “Cindy”
5 x Pull-ups (Deadhang)
10 x Push-ups (CFGS)
15 x Air Squats (Wall Therapy)
III. Mobility
Impact/Focus: Front Squat
Warm up as needed (3 sets x 5 reps) before completing the following workload for Front Squats.
Front Squat 4-4-4-4 (80% 1RM)
Notes: Complete the following workload percentage based off your current 1RM established on 04.17.2017.
Post loads to comments.
“Redenbacher’s”
Complete 3 rounds for time of
10 x Push Press (135/95)
20 x Chest-2-Bar Pull-ups
50 x Double unders
Post times to comments.
Skill Development
Choose 1 of the following options:
I. 20-25 x Ring Dips
II. 10 x Negatives & 15 x Banded Dips
III.Accumulate 3:00 of Ring Support
ANNOUNCEMENTS:
– Bring-A-Friend/Free Intro workout will be Saturday April 29th @ 11am. Tell your friends!
– Our May On-ramp class begins Tuesday May 2nd @ 6PM! Let’s pack the house.
Warm-up Drills
I. Run 400m
II. 2 rounds of
:20 Handstand Hold
7 x Ring Rows
7 x Overhead Squat
7 x Deadlift
III. Mobility
“Toffifay”
Complete for time
3 rounds of
Run 200m
10 x Deadlift (225/155)
10 x Handstand Push-ups
Rest 4:00
Complete 3 rounds of
Run 200m
10 x Overhead Squat (95/65)
10 x Pull-ups
Post times to comments.
Skill Development
3 rounds for quality of
1:00 x Plank Hold
1:00 x Left Side Plank
1:00 x Right Side Plank
Rest 1:00
“If I have seen so far, it is because I have stood on the shoulders of giants.” –Isaac Newton
ANNOUNCEMENTS:
– Bring-A-Friend/Free Intro workout will be Saturday April 29th @ 11am. Tell your friends!
Warm-up Drills
I. Row 500m
II. 9 Fundamentals x 5 reps each (barbell)
III. Mobility
Impact/Focus #1: Push/Split Jerk
Warm up as needed (3 sets x 5 reps) before completing the following workload for Push/Split Jerk.
Push/Split Jerk 4-4-4-4 (80% 1RM)
Notes: To determine todays working weight, athletes should reference their 1RM set on 04.13.2017.
Post scores to comments.
“Grindin”
Complete as many rounds/reps as possible in 12:00 of
Row 250m
6,9,12 … x Burpees
6,9,12 … x Slamball (40/20lbs)
Notes: Row distance per round remains the same while Burpees and Slamball climb reps as shown. Get some, freaks.
Post scores to comments.
Skill Development: Turkish Get-ups
Warm-up as needed before completing the following sets/reps of Turkish Get-ups.
2R+2L
2R+2L
2R+2L
1R+1L
1R+1L
1R+1L
Notes: Alternate every repetition of Turkish Get-ups from right and left side, thus the first working set would be 1L+1R x 2 at a given weight. Increase weights with each set as able.
Post scores to comments.
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ANNOUNCEMENTS:
– Bring-A-Friend/Free Intro workout will be Saturday April 29th @ 11am. Tell your friends!
– Our May On-ramp class begins Tuesday May 2nd @ 6PM!
Warm-up Drills
I. Run Indoors
II. 6:00 Dynamic Warm-up
High Knees
Butt Kicks
Shuffle
Karaoke
Hip Circles
Walking Lunges
III. Mobility
Impact/Focus #1: Power Clean Doubles
Warm-up as needed (3 sets x 3 reps) before completing the following workload for Power Cleans.
Power Clean 2-2-2-2-2
Notes: Today’s repetitions will be completed as touch and go from the floor.
Post loads to comments.
Impact/Focus #2: EMOTM Skill Work
Complete the following workload every minute on the minute for 12:00.
Minute 1: 12 x Toes-2-Bar
Minute 2: 8 x Pistols (4L/4R)
Minute 3: 40 x Double unders
Post reps completed to comments.
ROMWOD
“Need For Speed”
ANNOUNCEMENTS:
– Bring-A-Friend/Free Intro workout will be Saturday April 29th @ 11am. Tell your friends!
Warm-up Drills
I. Coach’s Choice
II. Mobility
Impact/Focus: Snatch Triples x :90
Warm-up as needed before completing the following every :90 seconds for seven total efforts/rounds. Every :90 execute 3 x Snatch (full). Athletes should plan to increase weights every 1-2 sets and prepare accordingly by staging necessary weights before the clock starts.
Every :90 for 7 rounds: 3 x Snatch (full;touch-n-go)
Notes: Go heavy, but do it well. This is the full Snatch Olympic Lift, with the barbell received in the bottom of the Overhead Squat position. Emphasis will be on ‘touch and go’ style barbell cycling in order to improve Olympic Lifting efficiency during our heavy training sessions as well as develop barbell cycling metcon capacity.
Get some, freaks.
Post loads to comments.
“Fight-Tasked”
Complete the following for time
21 x Wallball (20/14lbs)
21 x Sumo Deadlift High-Pull (BB:75/55lbs)
21 x GHD Sit-ups
21 x Push Press (BB:75/55lbs)
21 x American KB Swing (24/16kg)
Then…
15 x Wallball (20/14lbs)
15 x Sumo Deadlift High-Pull (BB:75/55lbs)
15 x GHD Sit-ups
15 x Push Press (BB:75/55lbs)
15 x American KB Swing (24/16kg)
Then…
9 x Wallball (20/14lbs)
9 x Sumo Deadlift High-Pull (BB:75/55lbs)
9 x GHD Sit-ups
9 x Push Press (BB:75/55lbs)
9 x American KB Swing (24/16kg)
Post scores to comments.
Skill Development
I. Mobilize
II. See your Coach post WOD if you should seek some helpful guidance for Skill Development Conditioning.
Pistol Pete is recovering well from his rotator cuff surgery. Get well soon Peter, we can’t wait to have you back!
ANNOUNCEMENTS:
– Bring-A-Friend/Free Intro workout will be Saturday April 29th @ 11am. Tell your friends
– Our May On-ramp class begins Tuesday May 2nd @ 6PM!
Warm-up Drills
I. Run 400m
II. 2 rounds of
5 x Pull-ups (Deadhang)
10 x Push-ups (CFGS)
15 x Air Squats (Wall Therapy)
III. Mobility
Impact/Focus: Enderton Front Squat Complex
Complete the following workload of Front Squat Complex based off your current 1RM established on 04.17.2017.
3×1 @ 70% 1RM
3×1 @ 75% 1RM
Notes: 1 rep of the complex = 3 total front squat reps completed. Rep 1 = :03 Pause, Rep 2= double bounce, Rep 3 = normal front squat.
Post loads to comments.
“Misdemeanor Offense”
Complete for time
Run 400m
30 x Pull-ups
30 x Ring Push-ups
Run 400m
20 x Pull-ups
20 x Ring Push-ups
Run 400m
10 x Pull-ups
10 x Ring Push-ups
Notes: Those looking for more challenging effort should complete chest-2-bar pull-ups for the workout.
Post times to comments.
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