WOD

WOD – Friday 9/21

Warm-up
Spend 2 minutes in Z1
Then, 2 to 3 rounds
5 to 10 evolving pull from the ground
5 to 10 front squats
5 to 10 evolving S2OH

Mobility
Full mobility blitz

Strength
Weightlifting complex – 1 hang squat clean + 2 front squats + 1 S2OH
Build to around 70% and complete 1 lift EMOM for 8 min total. Build or stay across.
A great opportunity to work on the limitations you might have in the squat clean. If you are someone who is having trouble turning the catch of the clean into a front squat because of the rack position (or lack of), the movement of your hips, or your footwork. You can power clean and then complete 3 front squats. Try to catch the clean with the feet moving to the correct position, the bar getting to the rack and the hips traveling back and down. Turn it into a front squat as fast as you can. Working on getting rid of the pause between the clean and the squat. Get more confident getting under the bar.

WOD
“Epidemic”
5 rounds
10 hang squat cleans (115/75#)(95/65#)
10 HSPU’s
Short and fast. We need to be able to trust that the HSPU, or progression, is going to be there when we are done with the cleans. Therefore breaking them up from the very start might be a smart idea. Remember what we worked on last week. Set up correctly, load the elbows out front and get your head into the proper position at the bottom.

Accessory Work
Half kneeling, banded rotations – accumulate 100t
*very different from woodchops, you should be moving the entire upper body here
Half kneeling, banded Pallof press – accumulate 100t

WOD – Thursday 9/20

Warm-up
Spend 2 minutes in Z1
Then, 2 rounds
5 deadlifts
5 hang muscle cleans
5 bent over rows
5 front squats

Mobility
Posterior chain prep for strength
Think about pulling from below normal starting position, warm-up beyond ROM

Strength
Pausing snatch grip or clean deadlift – complete 5×2 with either 100% of your 1RM snatch or 1RM clean. Either way, pause for :02 right above the knees.
Not everyone should be snatch grip deadlifting, so it is there as an option for the people who want to work on their pull strength in the snatch. Other athletes who do not care to build snatch pull strength OR cannot maintain a strong lumbar curve while pulling in such a difficult position can do a clean set up. Either way, you should be lifting off of your 1RM (snatch or clean) and pausing for :02 at the hang position. Pausing in the pull teaches you to use your lats and also serves as a way to increase time under tension, which improves overall muscle growth

The clean grip deadlift vs the conventional deadlift might not change the width of your hands, but it should change the height of your hips and angle of your shins. Going from a conventional deadlift set-up to a clean set-up. Much different pull.

WOD
“Boot Scoot”
20 min AMRAP w/your best bud
50/40 cal row
50 burpees
50/40 cals AB
50 KBS (70/53#)(53/35#)
Not a whole lot to this one. Give it 100%.

WOD – Wednesday 9/19

A really important concept is understanding the difference between competing, training and practicing. Some of us spend too much time competing and not enough time training. We don’t work out every day to win Wodify. We work out every day to get better. Fix holes in our fitness. Treating your workouts as an opportunity to win every day is doing yourself a severe disservice. You should go into a workout ready to give it your all. Forcing yourself out of your comfort zone and seeing what the consequences are. It is ok to fail, it is an opportunity to learn. Reflecting on how sets, rounds, and workouts went after taking a chance is how we learn. And when we are learning and improving, we are training.

Warm-up
Spend 2 minutes in Z1
Then, 3 rounds
10 ring rows
10 push-ups
10 air squats

Mobility
Rotational drills to prep for strenght

Strength
E:90 for 15 min; 10 rounds total, 5 rounds each
Alternate rounds
1. Bench press – 3 reps between 80 and 85%
2. Strict chin-ups – 2 sets of 2 to 6 reps
Take the time to warm-up here. Weight on the bench press can be pushed but bar speed should be very obvious, meaning we shouldn’t be close to failing any reps. With the chin-ups, complete a set of 2 to 6 reps. Come down and rest. Then complete another set of the same number.

WOD
“Treat yo self”
800m run
100 wall balls
100 sit-ups
800m run
1 round, but a much different pace then the last WOD we did that was 1 round, AFAP. Each piece of this workout can be pushed pretty hard with exception of that first run. Do not want to come in after sprinting 800m and try to do 100 wall balls. But once you come in from that first run, give those wall balls hell. Crush the sit-ups, and then push that last run.

Accessory Work
3 rounds
10e SA DB strict press
10e SA bent over rows

WOD – Tuesday 9/18

What an amazing hike. What a really hard-working group. One of the most challenging mountains in the whites and we did it in under 6 hours. Perfect day and perfect weather. Thank you to everyone who came and a huge thank you to coach Chad for organizing.

Warm-up
Spend 2 minutes in Z1
Then, 3 rounds
10 KBS
10t SA KB push press
10 goblet lunges

Mobility
Shouldeer mobility session

Strength
Split jerk – spend 15 minutes working on form and building to a challenging weight for 1.
Beginner athletes should use this time to really drill in the fundamentals. Maybe keeping the bar light and completing and EMOM, athletes discretion. While more experienced athletes can build to heavy-ish single. However, we shouldn’t ignore bad habits to put a higher number into Wodify. What good is that going to do?

WOD
“Mango #5”
4 rounds
300m row
15 G2OH w/plate (45/25#)
10 burpee to plate
Rest 3:00
Sprint. Rest. Repeat. Make each round hurt, but try to keep your times consistent. Which means you are going to pace it at least a little bit.

WOD – Monday 9/17

Warm-up
SPend 2 minutes in Z1
Then, 3 rounds
10 air squats (could add a little weight each round to a BB)
5 inchworms/Samson/hurdle steps

Mobility
Mobility session to prep for back squats

Strength
A. Back squat – 3×8*; add 5 to 10# based on your performance last week. The last set is an AMRAP, but you must hit 8 or more reps, if you cannot your rep scheme will change for next week.
So some might be finding out that this is the week where they have to really, really work to stay at sets of 8. It should be getting to the weight where even the first two sets are going to be difficult to hit 8 reps. Again, adding weight from last week. If you got more than 8 reps last week then you HAVE to add weight, but how much weight is a direct correlation to how many reps the ME set was. Anything less than 14 and you are on the right track and should add between 5 and 10# to the weight used last week. If you got 15 or more reps, you could be a little more generous this week and add either 10 to 20#. If you do not hit 3 sets of 8, or do not hit 8 or more in the ME set, next week you will put the same weight on the bar and try to get 3 sets of 5*.
B. Fran prep

WOD
“Fran”
21-15-9
Thrusters (95/65#)(75/55#)
Pull-ups
Oh Fran. Love to hate you.

Accessory Work
Banded leg curls – accumualte 100
Banded pull-aparts – accumulate 100

WOD – Sunday 9/16

Warm-up
Spend 2 minutes in Z1
Then, 3 rounds
15 air squats
10 push-ups
5 strict pull-ups or ring rows

Mobility
Quick mobility session as a class

Strength
A1. Weighted step-ups – 4x8e; AHAP
A2. OH weighted sit-ups – 4×15
Step-ups have come so far since we adopted unilateral work into our programming. People have really been evening out their left to right and looking a lot more confident in things like lunges and step-ups. Creating balance will not only keep you healthy, it will help you track down that big lift PR like the deadlift, clean or even back squat. Make sure in these you are completing the full ROM with one leg only and the non-working leg doesn’t come in early to help you finish the lift.

Sit-ups are done with a plate OH. It shouldn’t move. Imagine it as a tray of drinks, do not spill your drinks.

WOD
“Neature”
3 min AMRAP
100’ farmers carry (70/53#)(53/35#)
ME cals on rower
Rest 1:00, x5
My favorite workout of the week. Kind of the opposite format as Friday. Get through that farmers carry so you can hop on that rower. Your score will be total calories accumulated.

WOD – Saturday 9/15

A couple of announcements, try to read through the whole thing. I promise I am not just talking to talk.
1. The hike is this Saturday. It is going to be beautiful out and should prove to be an awesome day on the mountain. If you are interested but haven’t signed up yet, please let a coach know so we can email you the information.
2. LumberJack is quickly approaching. If you are interested, want a t-shirt and food, you must sign up ASAP.
3. PortBurn is coming. It is going to be absolute fire. Pun intended. If you haven’t signed up yet, there are a few spots left in a few of the days. Please email info@crossfitportsmouth.com if you want to reserve your ticket to sweatville.
4. September is goal month. Get your goal on the board. Something you can accomplish in the 3 weeks left in September.

Warm-up
Spend 2 minutes in Z1
Then, PVC mobility as a class
The Port Snatch warm-up

Strength
10 min EMOM
Weightlifting complex – 1 power snatch + 1 squat snatch
Combining the last couple weeks of snatch work into one complex. Building up to a max weight for the day, find a heavy power snatch and a heavy squat snatch with no drop in between.

WOD
“Loaded”
4 rounds
10 T2B
12 power snatches (95/65#)(75/55#)
500m row
Classic CrossFit triplet. Get after this one and attack your strengths so you can work through your weaknesses.

WOD – Friday 9/14

A couple of announcements, try to read through the whole thing. I promise I am not just talking to talk.
1. The hike is this Saturday. It is going to be beautiful out and should prove to be an awesome day on the mountain. If you are interested but haven’t signed up yet, please let a coach know so we can email you the information.
2. LumberJack is quickly approaching. If you are interested, want a t-shirt and food, you must sign up ASAP.
3. PortBurn is coming. It is going to be absolute fire. Pun intended. If you haven’t signed up yet, there are a few spots left in a few of the days. Please email info@crossfitportsmouth.com if you want to reserve your ticket to sweatville.
4. September is goal month. Get your goal on the board. Something you can accomplish in the 3 weeks left in September.

Warm-up
Spend 2 minutes in Z1
Then, barbell warm-up as a class
1 round
10 strict press
10 front squats
2 rounds
8 push press
8 front squats
3 rounds
6 thrusters (could add a little weight here)

Mobility
Front rack, front squat and OH mobility

Strength
Thruster – find a heavy double
Off the rack, and looking back to the 3RM you found in August. Try to beat that.

WOD
“Franchise Tag”
2 min AMRAP
10 thrusters (115/75#)(95/65#)
12/10 cals AB
Max effort burpees
Rest 1:00, x5
So 2 min on the clock; must complete 10 UB thrusters and 12/10 cals on the bike. With the time remaining, complete as many burpees as possible. You are going to get a minute off between rounds so really push that bike. Try to get at least :30 to complete the burpees. Fight for every rep, total burpees will be your score.

Accessory Work
Banded high pulls – accumulate 100
Banded good mornings – accumulate 100

WOD – Thursday 9/13

A couple of announcements, try to read through the whole thing. I promise I am not just talking to talk.
1. The hike is this Saturday. It is going to be beautiful out and should prove to be an awesome day on the mountain. If you are interested but haven’t signed up yet, please let a coach know so we can email you the information.
2. LumberJack is quickly approaching. If you are interested, want a t-shirt and food, you must sign up ASAP.
3. PortBurn is coming. It is going to be absolute fire. Pun intended. If you haven’t signed up yet, there are a few spots left in a few of the days. Please email info@crossfitportsmouth.com if you want to reserve your ticket to sweatville.
4. September is goal month. Get your goal on the board. Something you can accomplish in the 3 weeks left in September.

Warm-up
Spend 2 minutes in Z1
Then, 3 rounds
:20 HS hold
20t shoulder taps with 10 push-ups
10 hollow rocks

Mobility
Rotational drills to warm up the shoulders

Skill session
The HS and HSPU
Think about the set up of a regular push-up. When you at the bottom, where are your hands and where is your head? When you execute a push-up, where do the elbows go? How might these factors apply to a HSPU?

WOD
“Go ahead run”
30 min AMRAP
10.20.30.40.50…
Box jump overs (24/20”)
RKBS (70/53#)(53/35#)
10 HSPU’s and 200m run after every round, each
This one will be tough, and it is only going to get harder as the clock keeps counting up. Everybody is jumping for the jump overs, KBS are Russian so feel free to go a bit heavier. And then both partners must complete 10 HSPU’s and a 200m run each after every round. But 1:1. Partner 1 does their 10 HSPU’s and then partner 2 does theirs. Partner 1 then runs their 200m run and then partner 2 does theirs. When both partners are back in the gym, they can begin the next round of the BJO’s and RKBS.

WOD – Wednesday 9/12

A couple of announcements, try to read through the whole thing. I promise I am not just talking to talk.
1. The hike is this Saturday. It is going to be beautiful out and should prove to be an awesome day on the mountain. If you are interested but haven’t signed up yet, please let a coach know so we can email you the information.
2. LumberJack is quickly approaching. If you are interested, want a t-shirt and food, you must sign up ASAP.
3. PortBurn is coming. It is going to be absolute fire. Pun intended. If you haven’t signed up yet, there are a few spots left in a few of the days. Please email info@crossfitportsmouth.com if you want to reserve your ticket to sweatville.
4. September is goal month. Get your goal on the board. Something you can accomplish in the 3 weeks left in September.

Warm-up
Spend 2 minutes in Z1
Then, 3 rounds; add weight per individual
10 strict press
10 bent over rows

Mobility
Shoulder prep for the WOD

Strength
A1. Strict press – building to a heavy triple
A2. Banded face pulls – 4×20
Simple strength here. Banded face pulls are looking better. Make sure elbows are high and band goes to the chin.

WOD
“Bottled Up”
22 min AMRAP
60 cals row
50 DU’s
40 sit-ups
30t SA DB hang clean and jerks
The chipper. Love it or hate it. There is a place in this workout where everyone can find a little rest. Whether it’s in the row, the DU’s or even the sit-ups. Keep your head down and keep grinding. Remember, the dumbbell hang power clean and jerk. DB between the legs for the hang, creating a rack position for the jerk, you do not need to alternate after every rep, but try to think about where you should.

Accessory Work
Banded alphabets – 6x each side, alt.
Banded ab pull-downs – accumulate 100

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