Month: May 2020

At Home WOD

5 rounds for time:

60 double-unders
400m run
20 snatches

Workout Notes

We have a “for time” triplet today. Start with sixty double-unders. Scale the number of double-unders so that you are not working for more than two minutes on each set. Single-unders or lateral hops are great scaling options as well. Take off on a four-hundred meter run, and get right on those snatches when your return. Choose a weight that you can consistently knock out each round of snatches in a maximum of three to four sets. Kettlebell swings also work in place of snatches. Let your coach know if you have any questions. See you all at 9am for Zoom class!

Sunday Super Zoom

AMRAP in 20 Minutes

30 walking lunge steps
20 sumo deadlift high pull
10 push-press

Workout notes

Today’s workout is a time priority triplet. Start each round with a large set of thirty bodyweight lunge steps before picking up your barbell or object and working through two lifting movements. If you have a dumbbell or kettlebell you can alternate arms or grip your object with both hands. For the push presses barbell folks should use a weight light enough that ten is an easy set when you are fresh. If you are using a dumbbell or kettlebell for push presses alternate arms as needed.

Saturday super zoom

10 rounds of 60 seconds on 30 seconds off

7 reps of “squat combo” air squat + jumping squat
4 v-ups
max reps mountain climbers

Workout notes

Today we’ll use an interval timer for ten rounds with sixty seconds of work and thirty seconds of rest for each round. Each round starts with a set of seven reps of a squat + squat jump. A single rep of this complex starts with the air squat and ends with a jumping squat. After the squat complex you’ll perform four v-ups. The total buy in will be the fourteen reps in the combo and four v-ups. After you finish the v-ups you’ll use the remaining time to knock out as many mountain climbers as possible. Count each foot forward as a rep. In the end your score will the total number of mountain climbers you complete after ten rounds.

At Home WOD

10 rounds for time:

15 box jumps
200m run

Workout Notes

We made it to Friday…barely. Murph on Monday, an impossible workout on Wednesday, one hundred degree heat all week, it wasn’t easy but we wouldn’t have had it any other way. For today’s workout we have ten rounds of fifteen box jumps plus a two hundred meter run for time. Use something sturdy for the box jumps. Step ups, broad jumps, squat jumps, or double-unders all work as solid alternatives. Be sure to stand up all the way on top of your box. Push the run and get started on the box jumps as soon as you return! With such a high volume of box jumps, make sure to warm up and stretch before attacking this one. Let your coach know if you have questions or need scaling suggestions.

At Home WOD

AMRAP 20 minutes

10 snatches
7 push-ups
4 overhead walking lunge steps

Workout Notes

Today’s workout is a long duration triplet with two lifting movements and one bodyweight movement. Start with ten alternating snatches. Aim to drive your equipment from the ground to the overhead position in a straight line. Lockout completely overhead. Move on to seven push-ups. Today is a great day to choose a more difficult version of a push-up than you normally would for a workout. Small, sustainable sets of push-ups will go a long way. However, if at any point you hit complete push-up meltdown, simply scale back the difficulty for the remaining time. Finish each round with four overhead walking lunge steps. No need to alternate every rep, but do shoot for equal work on both sides. Goblet lunges or bodyweight lunges are great alternatives if you have any issue with that overhead position.

At Home WOD

Every 4 minutes for 5 rounds:

20 clean and jerks
15 burpees
10 hang squat clean thrusters

Workout Notes

Treat each round like its own “for time” workout today. Start a new round at 0:00, 4:00, 8:00, 12:00, and 16:00 on the clock. Use the remaining time in each round as rest. Start with twenty clean and jerks. Alternate if you are using a single piece of equipment. Make sure that each new rep starts on the ground (or with a ground tap). Next up is the ex-boyfriend/girlfriend that keeps coming back: you act like you don’t want them around but you’re secretly happy thinking that they’ve changed, next thing you know they’ve hurt you again…it’s burpees (fifteen of them)! Finally, finish with ten hang squat clean thrusters. The simplest way to describe it is as follows: Deadlift + squat clean + thruster. The deadlift is only necessary each time you start a new set. Make sure to hit depth in your squat and finish each rep locked out overhead. Again, shoot to alternate arms if possible. Good luck to whoever is doing, “Live at 5!”

At Home WOD

“Upside Down Annie”

AMRAP 12 minutes

10-20-30-40-50…
double-unders
sit-ups

Workout Notes

Awesome job with “Murph” everyone! We saw some really solid times and creative variations. Even if you are feeling a little sore, grab your jump rope and give this workout a shot! Today we have a variation of “Annie.” You will climb the ladder as far as you can in twelve minutes. Start with ten double-unders followed by ten sit-ups. Add ten reps to each new round. Scale the double-unders as needed. If you are going for single-unders, be sure to get one attempt every five to ten reps. Lateral hops, box jumps, or mountain climbers will all work as substitutes. Let your coach know if you have any questions. See you at 9am for Zoom class!

WOD

“Murph”

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you have a vest, wear it.

WORKOUT NOTES 

This year’s version of Murph will look much different than years past! Usually we get together in a huge group and suffer through this memorial day tradition. Well it’s still Memorial day and Murph is on the menu but our doors are closed. That means we’ll be tackling this workout at home and hopefully with us on Zoom! Most of you don’t have a pull-up bar available so you’ll need a good scaling option. You could use a dumbbell, kettlebell or barbell and perform upright rows. If you maintain the original stimulus and perform a bodyweight gymnastics movement then you’ll want to get creative with modified ring rows. Grab a towel or rope and find a sturdy post to wrap it around, Adjust the difficulty by decreasing the angle of your body relative to the ground. Hope to see you all on zoom tomorrow at 9!

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

Sunday Super Zoom

AMRAP in 15 Minutes
12 alternating snatches or swings
9 burpees

Workout notes

Today’s workout is a moderate length time priority couplet of a classic lifting and bodyweight pairing. Most of us will choose between swings or alternating snatches with our kettlebell or dumbbell. If you are one of the lucky ones with a barbell and plate set, use a weight light enough that you can get through each round in one to two sets before you tackle the burpees. On paper the fifteen minute work period and twelve lifting reps will steal your attention but the real difficulty will come from the innocuous set of nine burpees. Start out at a steady pace and try to move continuously through the full 15 minutes.

Hope to see you all at the 9AM Zoom class and/or our CFD town hall meeting at 5PM!

Saturday Super Zoom

For time:

400m run
50 cleans
400m run
50 jerks
400m run
50 front squats
400m run

Workout Notes

Choose your equipment wisely today! Make sure it is a weight that you are comfortable knocking out large sets of cleans, jerks, and squats with. There is a total of one mile of running throughout today’s workout. Feel free to substitute rowing or biking if you would like. Each clean will start from the ground. With an engaged back, drive your weight up to your shoulder and catch in a partial squat. Alternate if you are using a single piece of equipment. For the jerks, shoot to get equal work done on each side, but feel free to knock out many reps in a row with the same arm before switching. Utilize a strong leg drive and a dip in the catch. Make sure to finish with arms and legs locked out at the top of each rep. Goblet squats are a great alternative to front squats. Air squats work too! See you all at 9am for Saturday Zoom class!