WOD & Blog
Warm-up Drills
I. Row 500m
II. 3 Rounds of
5 x Ring Rows
7 x Hollow Rocks
10 x PVC Overhead Squats
III. Mobility
Impact/Focus: Turkish Get-ups
Warm-up as needed (3 sets x 3 reps) before completing the following sets/reps of Turkish Get-ups.
Turkish Get-ups:
3R+3L
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 3 at a given weight. Increase weights with each set.
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“Meatware”
For time
60 x Wallball (20/14lbs)
50 x Weighted Abmat Sit-ups
40 x DB Thrusters (50/35lbs)
30 x Russian Twists (50/35lbs)
20 x Overhead Squat (95/65lbs)
10 x Burpees
Notes: Meatware is a scientific term for brain.
Post scores to comments.
Skill Development
I. Mobility
-Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
ANNOUNCEMENTS:
-Our April On-Ramp class begins Tuesday April 5th @ 6pm. Tell your friends!
Warm-up Drills
I. Coach’s Choice
II. Mobility
Impact/Focus: Push/Split Jerk
Warm-up with 3-5 sets of 3 reps each, increasing in weight until prepared for the following percentage based working sets.
Push/Split Jerk 3-3-3 @80% of 1RM
Notes: Regarding the warm-up sets and reps, athletes should apply effort towards technique refinement while they are moving through a warm-up weight range representing loads at 40-70% of their Push Jerk or Split Jerk single repetition maximum (1RM). This means a hypothetical athlete would hit sets of 3×40%, 3×50%, 3×60%, and 3×70% before moving into their three sets of three reps each working at 80%. A calculated and incremental warm-up means a better performance at working sets. Get some, freaks.
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“A Primer”
Complete for time
Row 750m
35 x Push-ups (Strict)
35 x KB Swings (32/24kg)
Row 500m
20 x Push-ups (Strict)
20 x KB Swings (32/24kg)
Row 250m
15 x Push-ups (Strict)
15 x KB Swings (32/24kg)
Notes: There will be a heavy emphasis today on proper Push-up execution and core involvement during the Met.Con., this is part of an effort to establish a strong base for Push-ups in light of the impending physical demands Memorial Day “Murph” will require. KB Swing’s are American style, the weights included are a guideline to strive towards, scaling is universal and should represent working weights that challenge the athlete but are not beyond the scope of their current abilities. Safety first, then embrace the haze.
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Skill Development
I. Pistols and related Mobility:
3 sets of 5 pistols, each leg, scaled as necessary
Then…
Mobility addressing execution of the Pistol via selecting 2-3 Lower Body Mobility Drills (ankle, IT band, etc.) from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Then…
Retest
3 sets of 5 pistols, each leg, scaled as necessary.
Thank you to our athletes that did #handstands4tay in celebration of Taylor Lessard’s life that was cut short over a year ago. She was Andrea’s best friend, and every year on Taylor’s birthday her family and friends perform handstands at various locations to honor her and her love for handstands.
ANNOUNCEMENTS:
-Our April On-Ramp class begins Tuesday April 5th @ 6pm. Tell your friends!
Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
5 x Pull-ups (Deadhang)
10 x Push-ups (CFGS)
15 x Air Squats (Wall Therapy)
III. Mobility
Impact/Focus: Back Squat 5RM
Warm-up as needed (3 sets x 5 reps) before working to establish a new 5-rep max for Back Squat.
Back Squat 5-5-5-5RM
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“Kittens & Clydesdales”
Complete 5 rounds for time of
6 x Power Clean (155/105)
9 x Handstand Push-ups
12 x Pull-ups
Post times to comments.
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ANNOUNCEMENTS:
-Our April On-Ramp class begins Tuesday April 5th @ 6pm. Tell your friends!
Warm-up Drills
I. Run 400m/Row 500m
II. 2-3 rounds of
5 x Deadlift
5 x Power Clean
5 x Front Squat
5 x Push Press
III. Mobility
“The 9 Fundamental Circles of Hell”
There are 9 total rounds in this WOD, all of which begin with 9 Medicine Ball Cleans (20lbs). Each round beyond the first adds another CrossFit Fundamental Movement x 9 reps, so round two has Med Ball Cleans x 9 and Push Jerk x 9 for a total of 18 reps. Scale loads as necessary, and as always safety is paramount.
The order of movements added each round is as follows:
Medicine Ball Cleans (20lbs)
Push Jerk (65lbs)
Overhead Squat (65lbs)
Sumo Deadlift High-Pull (95lbs)
Push Press (65lbs)
Front Squat (65lbs)
Deadlift (95lbs)
Press (65lbs)
Air Squat
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April Fool’s…or is it…
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ANNOUNCEMENTS:
-Saturday @ UNH Durham there is a memorial event honoring the memory and ultimate sacrifice made by Army Ranger First Lieutenant Scott F. Milley.
“1st LT Scott F. Milley gave his life serving the United States as a member of the prestigious 10th Mountain Division. Scott was an exceptional soldier, an exceptional athlete, and an exceptional human being. Scott’s charismatic enthusiasm endeared him to all who met him and his positive attitude and mental toughness were present in all of life’s challenges. “Scooter” was never without a smile and always had a way of making those around him smile as well.” –Ranger Foundation Homepage linked HERE
The event will host 20+ rugby teams from various collegiate and established adult teams of men and women for an epic seven’s style Rugby tournament. Donations are encouraged for the Milley Memorial Scholarship initiative; details found HERE.
-Our April On-Ramp class begins Tuesday April 5th @ 6pm. Tell your friends!
Warm-up Drills
I. Run 400m
II. 6:00 Dynamic Warm-up
High Knees
Butt Kicks
Shuffle
Grapevine/Karaoke
Etc.
III. Mobility
“Head Wind”
Execute 3 Rounds against a 6:00 Running Clock, for best time (run) and max reps at each station:
From 0:00-3:00, Run 400m
From 3:00-4:00, KB/DB Snatch (24/26kg)
From 3:00-4:00, Ring Dips
From 4:00-5:00, Hang Power Clean (135/95lbs)
Notes: Scaled Run distance will be 200m. Rest 2:00 between rounds.
Post scores to comments.
Skill Development
Select from the following workload options based on individual movement/hold ability:
I. 5 Rounds for quality of
10 x Toes-2-Bar (strict)
:20 x L-sit (Rings)
II. 5 Rounds for quality of
10 x K2E, Knee Raises, Leg Raises (strict)
:10 x Plank
:10 x Left Side Plank
:10 x Right Side Plank
Congratulations to everyone on completing Week 5 of the Open!
ANNOUNCEMENTS:
-Our April On-Ramp class begins Tuesday April 5th @ 6pm. Tell your friends!
Warm-up Drills
I. Run 400m/Row 500m
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Bear Crawl
25ft Inchworms
25ft Spider Lunges
10 x Leg Swings
10 x Scorpion Stretch
III. Mobility
Impact/Focus #1: Push Jerk
Warm-up as needed (3 sets x 5 reps) before completing the following workload of Push Jerk.
Push Jerk 5-5-5-5-5
Post loads to comments.
Impact/Focus #2: Front Squat
Warm up as needed (3 sets x 5 reps) before completing the following workload for Front Squat.
Front Squat 3-3-3-3-3
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WOD
5-10:00 Metabolic Conditioning
Warm-up Drills
I. Coach’s Choice
(Dodgeball, Tic-tac-toe, etc.)
II. 2 Rounds of
5 x Snatch-Grip Deadlift (barbell)
5 x Barbell Row (barbell)
5 x Press (barbell)
5 x Back Squat (barbell)
5 x Klokov Press (barbell)
III. Mobility
Impact/Focus: Power Snatch Singles
Warm-up with 3 sets of 3 reps each before working through the following:
Power Snatch 1-1-1-1-1-1-1
Notes: Work up as heavy as technique and aspirations towards establishing a new personal record permit. The subsequent metabolic conditioning Power Snatch weight will be determined by a percentage of the best successful lift and weight achieved during the Impact/Focus Power Snatch 1RM efforts.
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“Spring Fowl”
4 Rounds for time of
5 x Power Snatch (75-85%1RM)
15 x Pull-ups
20 x GHD Sit-ups
Notes: Loads for Power Snatch will be assigned based on the athlete’s single rep score from the Impact/Focus and their individual level of proficiency regarding movement technique.
Post times to comments.
Skill Development
I. Mobility efforts regarding personal goats and specific recovery from 16.5’s unique couplet of challenging movements.
II. If there’s still gas in the tank: slay goats (pistols, static ring hold work, handstand static work and walking practice).
ANNOUNCEMENTS:
-Our April On-Ramp class begins Tuesday April 5th @ 6pm. Tell your friends!
Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
5 x Front Squat
5 x Push Press
5 x Thrusters
10 x Push-ups
III. Mobility
“Workout 16.5”
21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees
Men use 95 lb.
Women use 65 lb.
Notes: This workout begins with the barbell on the floor and the athlete standing tall. At the call of “3, 2, 1 … go,” the athlete will perform 21 thrusters, then 21 burpees, jumping over the barbell for each rep of the burpees. They will then perform 18 of each, then 15 of each, etc., until the last round of 3 of each. Every second counts in this workout. Your score will be the time it takes to complete all 168 repetitions. There is no time cap for this workout.
This workout ends when the feet land on the other side of the bar on the final rep. Time will be recorded in full seconds. Do not round up. If you finish in 7:49.8, your score is 7:49.
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ANNOUNCEMENTS:
-Our April On-Ramp class begins Tuesday April 5th @ 6pm. Tell your friends!
Warm-up Drills
I. Run
II. 2-3 rounds of
5 x Ring Rows
7 x Push-ups (CFGS)
10 x Medicine Ball Cleans (40/20)
III. Mobility
Impact/Focus: Power Clean
Warm up as needed before completing the following workload for Power Clean.
Power Clean 2-2-2-2 @ 85% 1RM
Notes: Athletes who have yet to establish a 1RM Power Clean will work to a moderate weight as technique allows, and continue with 2 x Power Clean throughout 4 sets.
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“Saccadic Pursuit”
Complete 4 rounds for max reps of
:45 x Ring Rows
:45 x Push Press (75/55)
:45 x Shuttle Sprint
Rest 1:00
Notes: Each interval sequence is :45 seconds of maximal effort work followed by :15 seconds of rest. Score total reps per movement.
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ANNOUNCEMENTS:
-Our April On-Ramp class begins Tuesday April 5th @ 6pm. Tell your friends!
Warm-up Drills
I. Speed Rope 2:00
II. 2 rounds of
9 Fundamentals x 5 reps
III. Mobility
Impact/Focus: Thruster Triples
Warm up as needed (3 sets x 5 reps) before completing the following workload of Thrusters.
Thrusters 3-3-3-3-3 (Increasing)
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“Hippity Hop”
Complete as many rounds/reps as possible in 12:00 of
15 x American KB Swings (32/24)
50 x Double unders
15 x GHD Sit-ups
Post rounds/reps completed to comments.
Skill Development
I. Recover, recover, recover…
And fantasize about the impending 16.5 unveiling…
Mobility and goat slaying for movements that can be expected.