WOD & Blog
TOUGH RUCK 2017: LEARN MORE HERE!
Warm-up Drills
I. Jump Rope Drills x 3:00
II. Coaches Choice
III. Mobility
“Substance-P”
6:00 AMRAP of
30 x Double-unders
15 x Power Snatch (75/55lbs)
Rest 2:00
6:00 AMRAP of
20 x Double-unders
10 x Power Snatch (75/55lbs)
Rest 1:00
2:00 Max Distance of
Farmer’s Carry
Post scores to comments.
Skill Development
3(4) Rounds for quality of
:20 x L-sit
4 x Turkish Get-ups (2R/2L)
Warm-up Drills
I. Run (Indoors)
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 #1: Push/Split Jerk
Warm up as needed (3 sets x 3 reps) before completing the following workload for Push/Split Jerk.
Push/Split Jerk 3-3-3-3-3
Impact/Focus #2: Back Squat (Week 12)
Work through the following sets of Back Squat using the percentage based sets outlined below.
To determine loads use 5-rep Back Squat established on 09.07.2016.
5 x 50% (warm-up)
5 x 65% (warm-up)
5 x 80% (warm-up)
5-5-5 @ 5-10lbs heavier than previous Back Squat training
Notes: Use your previously established Back Squat 5RM to determine warm-up loads for today.
Repetition Percentage Calculator.
Post scores to comments.
WOD
5-10:00 Metabolic Conditioning
Warm-up Drills
I. Coach’s Choice
II. Mobility
Impact/Focus: Power Clean
Warm up as needed (3 sets x 3-5 reps, increasing weight each set) before working to establish 9, 6, and 3 rep records of ‘Unbroken’ Power Cleans;
Power Clean x 7-6-5
Notes: Reference the following two posts for relevant training recently executed, 11.15.2016 and 11.29.2016.
Today’s repetitions are Touch and go at the deck only. Even a re-grip off the deck is a foul. No dumping. Increase weights across sets and track total load lifted as set 1 weight + set 2 weight + set 3 weight. Rest as needed between sets.
Post loads to comments.
“Hellenic-Fifer”
5 Rounds for time of
Row 15kcal
12 x 1-arm DB Snatch (50/30lbs; Alt.R+L)
9 x Box Jumps (24/20”)
Notes: Alternate arms for the KB Snatch; each round has a 6 reps per arm (12 total).
Post scores to comments.
Skill Development
Complete the following L-sit static hold interval work as shown below.
L-sit Static Hold:
8 Rounds of (:20 work x :10 rest)
Notes: Utilize rings, paralettes, or a pull-up station for a flex-arm hang movement set-up as needed.
Post cumulative time in L-sit to comments.
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Thank you to the United States Marine Corps Pooles for coming in on Saturday for a workout.
Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
5 x Pull-ups (Deadhang)
10 x Push-ups (CFGS)
15 x Overhead Squats (PVC)
III. Mobility
Impact/Focus: Overhead Squat
Warm up as needed (3 sets x 5 reps) before completing the following workload for Overhead Squat.
Overhead Squat 3-3-3-3-3
Post loads to comments.
“Bennett”
Complete 10 Rounds of the following for time, where each round is against a 2:00 running clock:
10 x Pull-ups
10 x Air Squats
10 x Clapping Push-ups
10 x KB Swings (32/24)
Notes: Each round is against a 2:00 Running Clock (This WOD is 20:00 in total length). Any time left on the clock after each Round’s workload is complete is earned rest time… Today it truly pays to be a winner.
Athletes may go a full 10 Rounds, but this is a survival of the fittest format of training where only those that make the cutoff time will proceed.
Scaling: 5 Rounds for time as a traditional time priority CF WOD.
Post scores to comments.
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Warm-up Drills
I. Run 400m or Row 500m
II. 9 Fundamentals x 5 reps each
III. Mobility
Impact/Focus: Back Squat (Week 11)
Work through the following sets of Back Squat using the percentage based sets outlined below.
To determine loads use 5-rep Back Squat established on 09.07.2016.
5 x 50% (warm-up)
5 x 65% (warm-up)
5 x 80% (warm-up)
5-5-5 @ 5-10lbs heavier than previous Back Squat training
Notes: Use your previously established Back Squat 5RM to determine warm-up loads for today.
Repetition Percentage Calculator.
Post scores to comments.
“Salad Fingers”
Climb as high up the following rep ladder as possible against a 10:00 Running Clock.
1-2-3-4-5… x Clean & Jerk (135/95lbs)
1-2-3-4-5… x Pistols (each leg)
Notes: The Clean & Jerk may be power or full; Push or Split Jerk may be employed at the athlete’s discretion.
Skill Development
I. CFNE Bulletproof Shoulders
II. Mobility Efforts
III. Slay GOATS (some options provided below for inspiration)
IV. Handstand Skills & L-sits EOMOTM
6 Rounds for Quality of:
Handstand Skill
L-sit x :20 to :30 seconds
Notes: Alternate between performing handstand walks or freestanding, wall supported, or other scaled handstand position holds, and holding an l-sit position for a cumulative :20 to :30 (scaling from planks, matadors, rings, etc.).
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Happy 30th Birthday to Ashley! We’re so lucky to have as a part of our lives and our community. Please join me in wishing her a wonderful birthday!
Warm-up Drills
I. Row 2:00
II. Coaches Choice
III. Mobility
“Ashley’s Dirty 30”
For time
30 x Box Jumps (24/20)
30 x Jumping Pull-ups
30 x KB Swings (24/16)
30 x Walking Lunges
30 x Knees-2-Elbows
30 x Push Press (45/35)
30 x Back Extensions
30 x Wallball (20/14)
30 x Burpees
30 x Double unders
Post times to comments.
Skill Development
CFNE Bulletproof Shoulders VIDEO DEMO CLICK HERE
1. Side Plank Rotation+Scap Squeeze (20 reps L + 20 reps R)
2. Modified Push-up Y-Hold (3 sets of :15 L + :15 R)
3. Scap Push-ups (15 reps)
4. Box T-Flies w/ thumbs up, arms straight (3-4 sets of 5 reps with :05 manually resist scapulae retraction; partner assisted)
5. Box W-Flies w/ Pinkies out, elbows at 90 degrees (3-4 sets of 5 reps with :05 manually resist scapulae retraction; partner assisted)
6. Rotator Cuff Isolation (15 reps R + 15 reps L)
Warm-up Drills
I. Row 500m
II. 6:00 Dynamic Warm-up
50m Build-up Sprints
High Knees
Butt Kicks
Lateral Shuffle
Karaoke
Leg Swings
III. Mobility
Impact/Focus: Snatch Complex
Warm up as needed (3 sets x 3 reps) before working to establish a maximum effort for the following snatch complex.
1 x Snatch + Hang Snatch + Overhead Squat
Post loads to comments.
“2K TT”
For time
Row 2000m
Post times to comments.
Skill Development
– CFNE Bulletproof Shoulders
– Slay GOATS
– Mobilize
ANNOUNCEMENTS
– Our December on-ramp class begins this Tuesday, December 6th at 6pm. Tell your friends!
Warm-up Drills
I. Speed Rope 2:00
II. 2-3 rounds of
5 x Deadlift (45lbs)
5 x Power Clean
5 x Press
5 x Push Press
III. Mobility
“Discrete Distribution”
4 Rounds for time of
5 x Muscle-ups
7 x Deadlift (225/155lbs)
40 x Double-unders
Post scores to comments.
Skill Development: Midline Conditioning
Complete 3 Rounds for max repetitions possible during each work interval of:
:30 x GHD Sit-up
:30 x Plank
:30 x Russian Twists
:30 x Hollow Hold
:30 x Rest
We would like to congratulate Kathrin and Mike on their wedding this past weekend! We’d like to wish you both a lifetime of hapiness!
ANNOUNCEMENTS
– Our December on-ramp class begins this Tuesday, December 6th at 6pm. Tell your friends!
Warm-up Drills
I. Row 500m
II. 2-3 rounds of
5 x Pull-ups (Deadhang)
7 x Hindu Push-ups
10 x Goblet Squats (24/16)
III. Mobility
Impact/Focus: Front Squat 1RM
Warm up as needed (3 sets x 3 reps) before working to establish a new 1-rep maximum Front Squat.
Front Squat 1-1-1-1-1RM
Post loads to comments.
“Swagzilla”
Complete 21-15-9 reps for time of
Hang Power Cleans (135/95)
Handstand Push-ups
Post times to comments.
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ANNOUNCEMENTS
– This Saturday, December 3rd @ 11am we will be hosting a Bring-A-Friend/Free Intro Workout. So let’s pack the gym full of people interested in trying CrossFit.
Warm-up Drills
I. Row 2:00
II. 9 Fundamentals x 5 reps each
III. Mobility
Impact/Focus: Back Squat (Week 10)
Work through the following sets of Back Squat using the percentage based sets outlined below.
To determine loads use 5-rep Back Squat established on 09.07.2016.
5 x 50% (warm-up)
5 x 65% (warm-up)
5 x 80% (warm-up)
5-5-5 @ 5-10lbs heavier than previous Back Squat training
Notes: Use your previously established Back Squat 5RM to determine warm-up loads for today.
Repetition Percentage Calculator.
Post scores to comments.
“Specific Gravity“
4 Rounds for time of
5 x Push Jerk (155/105lbs)
10 x Pull-ups
15 x Box Jumps (24/20”)
Post scores to comments.
Skill Development
Select one of the following training options:
A. 3 sets of 10 x Back Extensions
B. 3 sets of 15 x Back Extensions
C. 3 sets of 15 x Hip & Back Extensions
D. 3 sets of 10 x Glute-Ham Raises