Monthly Archives

May 2017

WOD for Thursday, 6/1/17

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OH Strict Press
Week 3:  4×12 L-sit DB Shoulder Press AHAP


For time: (Cap 18)
200m Run
27 Burpees
200m Run
21 Burpees
200m Run
15 Burpees
200m Run
9 Burpees
200m Run

Cash Out:

3 Rounds:
30sec Right Side Plank
30sec Left Side Plank
30sec Rest

Our overhead strict press program takes a turn. Positioning and mobility is just as important to overhead pressing as shoulder strength is.  The shoulder joints ability to reach adequate flexion along with thoracic extension will provide the best base for pressing overhead. The L-Sit Shoulder Press will demand these abilities.

WOD for Wednesday, 5/31/17

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Strength: (20 mins)

Back Squat: (Tempo 31X1) *1 minute rest
Week 4: 4×4


1min ME Hang Cleans 95/65#
-20 sec rest
1min ME Toes to Bar
-20 sec rest
1min ME Wall Balls 20/14#
-20 sec rest

We expand our working intervals  today up to 1 minute. One minute of constant work is difficult for the body. Any conditioning test that creeps towards or over 1 minute stresses our Glycolytic system to its limits. After about 45 seconds of sustained work there is a decline in power output and the body has a terrible time trying to sustain it due to the drain on the anaerobic glycolytic system.

WOD for Tuesday, 5/30/17

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Stability: (12 mins)

KB Stability Walk Series:
2 laps OH
2 laps Front Rack
2 laps Suitcase

MetCon: (Cap 15)

5 Rounds for Time:
50 DU’s
18 KB Swings  (2/1.5pd)
16 Goblet Step-back Lunges *alternating

The KB Stability Walk has been developed for the athlete to carry an unbalanced load in what it is now 3 different positions. A kettlebell is carried in an either a single arm overhead position, front rack position, or “suitcase” style. Today we will work on developing strength and stability with the load in each of the 3 positions.

WOD for Monday, 5/29/17

By | Motivation, WOD | No Comments

“Murph” *Compare to 5/25/15 & 5/30/16

1 Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 Mile Run
*Can be performed as partners / scale aggressively
*Repetitions can be partitioned in anyway

“In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.” -(

WOD for Friday, 5/26/17

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Strength: (12 mins)

OH Strict Press:
Week 2: 5@65%, 5@75%, 5+@85% of Week 1

MetCon: (Cap 22)

Regional Event 1 (w/o weight vest)
For time:
1,200m Run
-then 12 Rounds of:
4 Strict HSPU or 2 Wall Climbs
8 Chest to Bar Pull-ups
12 Air Squats

I hope you were able to enjoy watching some of the CrossFit Games Regional Competitions. Let’s join in on the suffering by trying Event 1. This will also serve as a great tune-up for Monday’s “Murph” workout.

WOD for Thursday, 5/25/17

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Strength: (15 mins)

5×3 TnG Power Cleans


Death By:
EMOTM up to 18mins
 (+1) Toes to Bar
 (+1) MB Slams 20/14#
*Both performed in the same minute

Many “Death By” workouts are typically  ascending repetitions  of an exercise. In some cases you alternate between 2 exercises. In this workout 2 movements must be completed in the same minute leaving you forced to be  competent at both to survive.

WOD for Wednesday, 5/24/17

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12 Ring Rows
45sec (each) Side Plank
12 Stepdown Box Jumps 30/24″


400m Run
ME Front Squat @BW

Scale weight. The athlete will then write the percentage of BW that they chose with their rep count.

Today our MetCon will involve “Relative Strength”. Think of Relative Strength as asking how strong you are RELATIVE to your own size and weight. We know that mass helps move other objects of mass but what if we all have to move objects equal to our own individual mass.

WOD for Tuesday, 5/23/17

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Strength: (15 mins)

4 Rounds:
15 V-ups
10 Banded Straight Arm Pull-Apart
10 Weighted Push-up (set should be unbroken)
*Place plate between shoulder blades and butt
*Scaled athletes can attempt Rx push-ups
*Use this as a great time to teach correct strict push-ups

MetCon: (AMRAP 10)

20 Walking Weighted Lunge DB OH 50/35#
20 Alternating DB Snatches
*Single DB / must be switched every 10 steps
*Athlete must be able to keep elbow locked or scale
*Scaled athletes can hold the DB Goblet Style

Our Strength Circuit is created for shoulder balance. The inclusion of Banded Pull-aparts is a great way to train shoulder position and scapula movement. Doing so can build a healthier, more resilient shoulder to handle the stress of overhead work and weighted pull-ups.

WOD for Monday, 5/22/17

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Strength: (20 mins)

Back Squat: (Tempo 31X1) *1 minute rest
Week 3: 4×6

MetCon: (Cap 12)

60 Cal Row
50 Wall Balls 20/14#
40 Box Overs 24/20″ (no hands can touch the box)

Here are some characteristics of a great “tempo” squat with a pause in the bottoms.

1. Keeping the bar at the highest point possible throughout the entire squat.
2. Staying in a strong active paused position, not collapsed.
3. Driving back up bar first and not letting the hips rise before the shoulders.
4. Bracing the core throughout the entire repetition.