WOD & Blog
Warm-up Drills
I. Run 400m
II. 2 rounds of
6 x Hindu Push-ups
8 x Power Cleans (45/35)
10 x Air Squats (Wall Therapy)
III. Mobility
Impact/Focus: Power Clean EMOTM
Warm-up as needed before completing the following workload every minute on the minute for 8:00.
3 x TnG Power Clean
Note: Athletes will work on connecting 3 x touch and go repetitions (TnG) of Power Cleans with quality technique before increasing weight.
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“Power Up”
21-15-9 reps of
Back Squats (225/155)(~60% of 1RM)
Ring Dips
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Warm-up Drills
I. Row 2:00
II. 3 rounds of
8 x Front Squat (45/35)
8 x Press
8 x Hollow Rocks
III. Mobility
Impact/Focus: Press Deload
Work through the following percentage based sets outlined below.
To determine loads multiply 1RM by .9 with percentages being derived from the resulting number.
The final set is a “+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial rep load prescribed.
5 x 40% (Warm-up)
5 x 50% (Warm-up)
3 x 60% (Warm-up)
5 x 65%
5 x 70%
5 x 75%
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“Autumn Fresh”
For time (20:00 cutoff)
100 x Double-unders
50 x Wall Balls (20/14lbs)
40 x GHD/Abmat Sit-ups
30 x Plyo Skiers
20 x Slammies (40/20)
10 x Tire Flips
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We want to thank everyone that spent a few hours on the last day of Summer yesterday to take on a tough Hero WOD. We’re proud of everyone, you all did an awesome job.
Warm-up Drills
I. Run 400m
II. 6:00 Dynamic Warm-up
25ft Duck Walk
25ft Pike Walk
25ft Lateral Lunges (x3)
25ft Walking Lunges (x3)
25ft Inchworm/Hollow Hold
25ft Scorpion Stretch (5L/5R)
III. Mobility
Impact/Focus: 1 Mile Run Time Trial
Athletes will warm-up with any additional mobility needed before completing a 1 Mile run time trial. The mile course will be detailed on the board.
Run 1 Mile
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“Cornhusker”
4 rounds for time of
10 x Overhead Squats (115/75)
20 x Ring Push-ups
100ft Farmer’s Carry (32/24)
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Warm-up Drills
I. Individual Warm-up
II. Mobility
“The Sevens”
Seven rounds for time of:
7 x Handstand Push-ups
7 x Thrusters (135/95)
7 x Knees to Elbows
7 x Deadlift (245/165)
7 x Burpees
7 x Kettlebell Swings (32/24)
7 x Pull-ups
A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.
Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.
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LABOR DAY HOURS: 9:45am-12:00pm The gym will open at 9:45am for warm-up. We will be running two heats only of a Hero WOD. Heat 1 will kick off at 10:00am, Heat 2 will begin at 11:00am
Warm-up Drills
I. Run 400m
II. 3 rounds of
5 x KB Deadlift (24/16)
5 x KB Swings
25ft Bear Crawl
25ft Inchworms/Hollow Hold
III. Mobility
“Laborious”
For Time
Run 400m
Then 4 rounds of
8 x Deadlift (225/155)
12 x Burpees
40 x Double Unders
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Impact/Focus: Rowing
Complete the following post-WOD. Rest at least 5-10 minutes before completing this row.
Row 100 Calories for time
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Skill Development
Not for time
100 x Abmat Sit-ups
Today is Eralp’s (Ralph’s)(left) last day before moving down to Natick, MA. It has been a pleasure having him as a friend and athlete over the past 2 years. We wish him the best of luck with his new job, and you’ll still see him some Saturdays. Everyone can thank him for this evil workout!
LABOR DAY HOURS: 9:45am-12:00pm The gym will open at 9:45am for warm-up. We will be running two heats only of a Hero WOD. Heat 1 will kick off at 10:00am, Heat 2 will begin at 11:00am
Warm-up Drills
I. Run 400m
II. 6:00 AMRAP of
:30 Handstand Hold
10 x Hindu Push-ups
10 x Air Squats (Wall Therapy)
III. Mobility
Impact/Focus: Wallballs…
We will be reinforcing proper wall ball technique today and connecting continuous repetitions without breakdown.
For 6:00 every minute on the minute complete 8 x Wall Ball Shots (20/14)
“Iyi şanslar”
Complete as many rounds/reps as possible in 20:00 of
30 x Box Jumps (24/20)
20 x Push Press (115/75)
30 x Pull-ups
*Run 200m/Row 250m
*Note: Athletes will Run 200m on odd numbered rounds, and Row 250m on even numbered rounds. Ex. Round 1 ends with 200m run, Round 2 ends with 250m row, etc…
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Congratulations to our newest on-ramp graduates (Chris missing from the picture). Let’s welcome them to our family.
Warm-up Drills
I. Row 3:00
II. 2 rounds of
25ft Duck Walk
25ft Crab Walk
25ft Bear Crawl
25ft Leg Kicks
25ft Spiderman Walk
25ft Inchworms/Hollow Support
III. Mobility
Impact/Focus: Press 5-3-1+
Work through the following percentage based sets outlined below.
To determine loads multiply 1RM by .9 with percentages being derived from the resulting number.
The final set is a “+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial rep load prescribed.
5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
5 x 75%
3 x 85%
1+ x 95%
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“Sun, Guns, and 6-pack”
21-15-9 reps of
Overhead Walking Lunges (45/25)
Toes-2-Bar
Ring Dips
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Warm-up Drills
I. Run 400m
II. 12-9-6 reps of
KB Swings (24/16)
SDLHP (24/16)
Hollow Rocks
III. Mobility
Impact/Focus: Power Snatch EMOTM
Warm up as needed before completing the following repetitions every minute on the minute for 8:00. Focus will be on stringing 3 quality reps together without sacrificing form.
3 x TnG Power Snatch
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“Delicate Serum”
Complete as many rounds/reps as possible in 6:00 of
10 x KB Snatch (32/24)(5L/5R)
10 x Slamballs (40/20)
Rest 2:00
Complete as many rounds/reps as possible in 6:00 of
10 x Supine Ring Rows (24/20)
10 x Supermans
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We want to congratulate Brenna a.k.a. “Small Fry” and her husband Matt on their wedding this past weekend!
Warm-up Drills
I. Run 400m
II. 5:00 AMRAP of
5 x Pull-ups (Deadhang)
10 x Push-ups (CFGS)
15 x Air Squats (Wall Therapy)
III. Mobility
Impact/Focus: Pause Squats 5RM
Athletes will have 15:00 to establish a 5RM for Pause Front Squats.
4×5 Front Squats (23X0 Tempo)
Notes: STRICT 3 second pause in the bottom at absolute bottom depth. Read the following article for detailed explanation. (Tempo Training via CrossFit Invictus) We will be using this for the upcoming Front Squat strength cycle and discussing its importance in class.
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“Detour”
5 rounds for time of
7 x Hang Cleans (155/105lbs)
10 x Handstand Push-ups
200m Run
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Warm-up Drills
I. 8:00 AMRAP of
Row 150m
8 x Air Squats (Wall Therapy)
8 x Hollow Rocks
5 x Push Press (45lbs)
5 x Push/Split Jerk (45lbs)
II. Mobility
Impact/Focus: Deficit Deadlift
Warm up as needed before completing the following workload.
Deadlift 5-5-5-5-5
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“Windmill”
For Time:
10 x Push/Split Jerk (155/95)
10 x GHD Sit-ups
8 x Push/Split Jerk (155/95)
20 x GHD Sit-ups
6 x Push/Split Jerk (155/95)
30 x GHD Sit-ups
4 x Push/Split Jerk (155/95)
40 x GHD Sit-ups
2 x Push/Split Jerk (155/95)
50 x GHD Sit-ups
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