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WOD & Blog

09.30.2016

By Samy Daghir / September 29, 2016 / 3 Comments

fullsizerender-55ANNOUNCEMENTS
– Our October on-ramp class begins Tuesday October 4th at 6pm. Tell your friends!

Warm-up Drills
I. Speed Rope 2:00
II. 2-3 rounds of
7 x KB Deadlift
7 x SDLHP
7 x KB Swings
7 x Goblet Squat
III. Mobility

Impact/Focus: Pause Back Squat
Warm-up as needed (3 sets x 5 reps) before completing the following workload for Back Squat.

Back Squat 3-3-3-3-3 13×1 Tempo (:03 Pause)

Notes: See an explanation of Tempo numbers HERE

Post loads to comments.

“Panda…Panda, Panda”
Complete as many rounds/reps as possible in 4:00 of
10 x Medicine Ball Cleans (40/20)
10 x ‘American’ KB Swings (32/24)
30 x Double unders

Rest 1:00, Repeat for 3 total AMRAPs.

Post rounds/reps completed for each AMRAP to comments.

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09.29.2016

By Samy Daghir / September 28, 2016 / 2 Comments

img_2221Warm-up Drills
I. Coach’s Choice
II. Mobility

“Three Domains”
For time
Run 800m
Then…
10-9-8-7-6-5-4-3-2-1 x Handstand Push-ups
1-2-3-4-5-6-7-8-9-10 x Hang Power Snatch (95/65lbs)

Notes: After completing the 800m Run the athlete will perform 10 x Handstand Push-ups followed by 1 x Hang Power Snatch, then 9 x Handstand Push-ups followed by 2 x Hang Power Snatch… continuing in this fashion until all ten round of the over-under ladder are complete. Get some, freaks.

Post scores to comments.

Skill Development
A. Back Extensions: 3 sets of 15-12-9 reps each
B. CFNE Bulletproof Shoulders Regimen
1. Side Plank Rotation+Scap Squeeze (20 reps L + 20 reps R)
2. Modified Push-up Y-Hold (3 sets of :15 L + :15 R)
3. Scap Push-ups (15 reps)
4. Box T-Flies w/ thumbs up, arms straight (3-4 sets of 5 reps with :05 manually resist scapulae retraction; partner assisted)
5. Box W-Flies w/ Pinkies out, elbows at 90 degrees (3-4 sets of 5 reps with :05 manually resist scapulae retraction; partner assisted)
6. Rotator Cuff Isolation (15 reps R + 15 reps L)

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09.28.2016

By Samy Daghir / September 27, 2016 / 4 Comments

img_1479ANNOUNCEMENTS
– Our October on-ramp class begins Tuesday October 4th at 6pm. Tell your friends!

Warm-up Drills
I. Run 400m
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Crab Walk
25ft Bear Crawl
25ft Inchworms
25ft Spider Lunge
10 x Scorpion Stretch
III. Mobility

Impact/Focus #1: Push/Split Jerk
Warm up as needed (3 sets x 3 reps) before completing the following workload for Push/Split Jerk.

Push/Split Jerk 3-3-3-2-2-2

Post loads to comments.

Impact/Focus #2: Barbell Row/TTB EMOTM
Every minute on the minute for a total of 12 minutes the athlete completes the following movements/workload assignments:
Odd Minutes: 3 x Barbell Row
Even Minutes: 10 x Toes-2-Bar

Notes: there are two movements, Barbell Row and Toes-2-Bar , which are assigned to odd and even numbered minutes respectively. Athletes should attempt to increase weight for Barbell Row to a challenging threshold without compromising proper technique and strict movement execution.

Post scores to comments.

WOD
5-10:00 Metabolic Conditioning

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09.27.2016

By Samy Daghir / September 27, 2016 / 3 Comments

fullsizerender-54ANNOUNCEMENTS
– Our October on-ramp class begins Tuesday October 4th at 6pm. Tell your friends!

Warm-up Drills
I. Speed Rope 2:00
II. 2-3 rounds of
5 x Deadlift (45lbs)
5 x Power Clean
5 x Press
5 x Push Press
III. Mobility

Impact/Focus: Clean Complex
Warm up as needed (3 sets x 3 reps) before working to establish a maximum effort for the following complex.

Power Clean + Hang Power Clean

Post loads to comments.

“Open WOD 13.2”
Complete as many rounds/reps as possible in 10:00 of
5 x Shoulder-2-Overhead (115/75)
10 x Deadlift (115/75)
15 x Box Jumps (24/20)

Post rounds/reps completed to comments.

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09.26.2016

By Samy Daghir / September 25, 2016 / 3 Comments

fullsizerender-53ANNOUNCEMENTS
– Our October on-ramp class begins Tuesday October 4th at 6pm. Tell your friends!

Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
5 x Pull-ups (Deadhang)
10 x Hollow Rocks
15 x Air Squats (Wall Therapy)
III. Mobility

Impact/Focus: Front Squat
Work through the following sets of Front Squat using the percentage based sets outlined below.
To determine loads use 3-rep Front Squat established on 09.19.2016.

5 x 40% (warm-up)
5 x 50% (warm-up)
5 x 60% (warm-up)
3 x 3 reps (80% 3RM)

Notes: Use your previously established Front Squat 3RM to determine warm-up loads for today.

1-Rep Maximum/Percentage Calculator

Post loads to comments.

“Autumnal Equinox”
Complete for time
Row 1000m
50 x Overhead Squat (75/55)
30 x Pull-ups

Post times to comments.

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09.23.2016

By Samy Daghir / September 22, 2016 / 4 Comments

fullsizerender-52

Congratulations to our September on-ramp graduates! Please welcome Kym, Lisa, Elizabeth, Ben, Frohman, and Grace (not pictured) to our community. They’ll be along side you soon!

Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
5 x Hindu Push-ups
7 x Sumo Deadlift High Pull (24/16)
10 x Wallball

“Fight Gone Bad!”
3 rounds for total points of
1:00 x Wallball (20/14lbs)
1:00 x Sumo Deadlift High-Pull (75/55lbs)
1:00 x Box Jump (20/16”)
1:00 x Push Press (75/55lbs)
1:00 x Row (Kcal)
Rest 1:00

Notes: In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. After each minute of work elapses athletes must move to next station immediately. One point is given for each rep, except on the rower where each calorie is one point.

Post scores to comments.

Impact/Focus: Back Squat
Against 15:00 clock, complete the following workload for Back Squat.

Back Squat 5-5-3-3-3-3

Notes: The two sets of 5 reps should be considered warm-up sets before continuing to increase weights through the 4 working sets of 3.

Post loads to comments.

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09.22.2016

By Samy Daghir / September 21, 2016 / 2 Comments

fullsizerenderWarm-up Drills
I. Game-on
II. 2-3 Rounds for quality of
:15 x L-Sit (Rings/Matadors)
10 x Ring Row (strict as possible)
7 x Push-ups (strict as possible)
III. Mobility

“Base-10 Zen”
Run 400
10 x Box Jumps (30/24”)
20 x Ring Dips
30 x Pull-ups
40 x V-ups
50 x OH Walking Lunges (45/25lbs)
40 x Abmat Sit-ups
30 x Pull-ups
20 x Ring Dips
10 x Box Jumps (30/24”)
Run 400m

Post scores to comments.

Post-WOD Training: CFNE Bulletproof Shoulders Regimen
1. Side Plank Rotation+Scap Squeeze (20 reps L + 20 reps R)
2. Modified Push-up Y-Hold (3 sets of :15 L + :15 R)
3. Scap Push-ups (15 reps)
4. Box T-Flies w/ thumbs up, arms straight (3-4 sets of 5 reps with :05 manually resist scapulae retraction; partner assisted)
5. Box W-Flies w/ Pinkies out, elbows at 90 degrees (3-4 sets of 5 reps with :05 manually resist scapulae retraction; partner assisted)
6. Rotator Cuff Isolation (15 reps R + 15 reps L)

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09.21.2016

By Samy Daghir / September 20, 2016 / 4 Comments

img_4053Warm-up Drills
I. Row 500m
II. 2 rounds
9 Fundamentals x 5 reps each
III. Mobility

Impact/Focus #1: Snatch
Warm up as needed before completing the following workload every :90 for 6 total sets.

2 x Snatch (75% 1RM)

Post loads to comments.

Impact/Focus #2: Power Clean + Jerk
Warm up as needed before completing the following workload every :90 for 6 total sets.

2 x Power Clean + Push Jerk (75% 1RM)

Post loads to comments.

“500m TT”
For time
Row 500m

Post times to comments.

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09.20.2016

By Samy Daghir / September 20, 2016 / 3 Comments

fullsizerender“The struggle itself towards the heights is enough to fill a [human] heart. One must imagine Sisyphus happy.”
― Albert Camus, The Myth of Sisyphus and Other Essays

Warm-up Drills
I. Run 400m
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Crab Walk
25ft Bear Crawl
25ft Inchworms
25ft Spider Lunge
10 x Scorpion Stretch
III. Mobility

Impact/Focus: Turkish Get-up Complex
Warm up as needed (3-5 sets; increasing in weight) before completing the following Turkish Get-up and KB Overhead Squat Complex Every two minutes for 6 rounds (12:00 EOMOTM).

1 x Turkish Get-up + 2 x KB Overhead Squat
1 x Turkish Get-up + 2 x KB Overhead Squat

Notes: The left and right side of each athlete must accomplish 1 x Turkish Get-up + 2 x KB Overhead Squats within the 2:00 time limit for a round and/or weight to be considered successfully completed.

Post loads to comments.

“Unbroken Ascents”
Complete as many rounds/reps as possible in 7:00 of
Wallball (20/14lbs) x 3,6,9,12,15,18…
Toes-To-Bar x 7
Rest 3:00
Then…
Complete as many rounds/reps as possible in 5:00 of
American KB Swings (24/16kg) x 3,6,9,12,15,18…
Burpees x 5

Notes: An optional challenge for those who might be feeling a little frisky today is outlined as follows; Wallball and Kettlebell sets must be completed ‘Unbroken’ (translation: in a single, continuous effort the rep load is completed). If a set is stopped early the athlete begins again at the first set/rep scheme and begins climbing again from there. Score is total points for each AMRAP individually. Get some, freaks.

Post scores to comments.

Skill Development
I. Goat work and Mobility efforts
II. Supplemental Pull-up Training (Ring Row emphasis this week).

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09.19.2016

By Samy Daghir / September 18, 2016 / 4 Comments

img_1705Warm-up Drills
I. Speed Rope 2:00
II. 2-3 rounds of
5 x Pull-ups
7 x KB Swings (24/16)
10 x Goblet Squats (24/16)
III. Mobility

Impact/Focus: Front Squat 3RM
Warm up as needed (3 sets x 5 reps) before working to establish a new 3-rep maximum Front Squat.

Front Squat 3-3-3-3-3

Notes: Athletes should log the numbers they hit today. This will be used for an upcoming strength cycle.

Post loads to comments.

“Clean Sweep”
Complete 5 rounds for time of
7 x Handstand Push-ups
14 x Hang Power Clean (95/65)
28 x Double unders

Post times to comments.

Skill Development
Accumulate 3:00 L-Sit Hold (rings, matador, or parallettes)

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