(603) 782-8230 | [email protected]

WOD & Blog

05.01.2017

By Samy Daghir / April 30, 2017 / 4 Comments

18157404_10100195555427776_1526148585820633391_nANNOUNCEMENTS:
– Our May On-ramp class begins Tuesday May 2nd @ 6PM! Let’s pack the house.

Warm-up Drills
I. 2:00 x Speed Rope
II. 2 rounds of “Cindy”
5 x Pull-ups (Deadhang)
10 x Push-ups (CFGS)
15 x Air Squats (Wall Therapy)
III. Mobility

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

Front Squat 4-4-4-4 (80% 1RM)

Notes: Complete the following workload percentage based off your current 1RM established on 04.17.2017.

Post loads to comments.

“Redenbacher’s”
Complete 3 rounds for time of
10 x Push Press (135/95)
20 x Chest-2-Bar Pull-ups
50 x Double unders

Post times to comments.

Skill Development
Choose 1 of the following options:
I. 20-25 x Ring Dips
II. 10 x Negatives & 15 x Banded Dips
III.Accumulate 3:00 of Ring Support

Read More

04.28.2017

By Samy Daghir / April 27, 2017 / 2 Comments

FullSizeRender-83ANNOUNCEMENTS:
– Bring-A-Friend/Free Intro workout will be Saturday April 29th @ 11am. Tell your friends!
– Our May On-ramp class begins Tuesday May 2nd @ 6PM! Let’s pack the house.

Warm-up Drills
I. Run 400m
II. 2 rounds of
:20 Handstand Hold
7 x Ring Rows
7 x Overhead Squat
7 x Deadlift
III. Mobility

“Toffifay”
Complete for time
3 rounds of
Run 200m
10 x Deadlift (225/155)
10 x Handstand Push-ups

Rest 4:00

Complete 3 rounds of
Run 200m
10 x Overhead Squat (95/65)
10 x Pull-ups

Post times to comments.

Skill Development
3 rounds for quality of
1:00 x Plank Hold
1:00 x Left Side Plank
1:00 x Right Side Plank
Rest 1:00

Read More

04.27.2017

By Samy Daghir / April 26, 2017 / 1 Comment
Nate and I (Samy) after our Tough Ruck expedition... I need pics from all you freaks that trekked with us! Thank you all so much for this.
Nate and I (Samy) after our Tough Ruck expedition… I need pics from all you freaks that trekked with us honoring our fallen! Thank you all so much for this experience.

“If I have seen so far, it is because I have stood on the shoulders of giants.” –Isaac Newton

ANNOUNCEMENTS:
– Bring-A-Friend/Free Intro workout will be Saturday April 29th @ 11am. Tell your friends!

Warm-up Drills
I. Row 500m
II. 9 Fundamentals x 5 reps each (barbell)
III. Mobility

Impact/Focus #1: Push/Split Jerk
Warm up as needed (3 sets x 5 reps) before completing the following workload for Push/Split Jerk.

Push/Split Jerk 4-4-4-4 (80% 1RM)

Notes: To determine todays working weight, athletes should reference their 1RM set on 04.13.2017.

Post scores to comments.

“Grindin”
Complete as many rounds/reps as possible in 12:00 of
Row 250m
6,9,12 … x Burpees
6,9,12 … x Slamball (40/20lbs)

Notes: Row distance per round remains the same while Burpees and Slamball climb reps as shown. Get some, freaks.

Post scores to comments.

Skill Development: Turkish Get-ups
Warm-up as needed before completing the following sets/reps of Turkish Get-ups.
2R+2L
2R+2L
2R+2L
1R+1L
1R+1L
1R+1L

Notes: Alternate every repetition of Turkish Get-ups from right and left side, thus the first working set would be 1L+1R x 2 at a given weight. Increase weights with each set as able.

Post scores to comments.

Read More

04.26.2017

By Samy Daghir / April 25, 2017 / 3 Comments

18057915_1371370216242307_4098389290020413125_nANNOUNCEMENTS:
– Bring-A-Friend/Free Intro workout will be Saturday April 29th @ 11am. Tell your friends!
– Our May On-ramp class begins Tuesday May 2nd @ 6PM!

Warm-up Drills
I. Run Indoors
II. 6:00 Dynamic Warm-up
High Knees
Butt Kicks
Shuffle
Karaoke
Hip Circles
Walking Lunges
III. Mobility

Impact/Focus #1: Power Clean Doubles
Warm-up as needed (3 sets x 3 reps) before completing the following workload for Power Cleans.

Power Clean 2-2-2-2-2

Notes: Today’s repetitions will be completed as touch and go from the floor.

Post loads to comments.

Impact/Focus #2: EMOTM Skill Work
Complete the following workload every minute on the minute for 12:00.

Minute 1: 12 x Toes-2-Bar
Minute 2: 8 x Pistols (4L/4R)
Minute 3: 40 x Double unders

Post reps completed to comments.

ROMWOD
“Need For Speed”

Read More

04.25.2017

By Samy Daghir / April 25, 2017 / 1 Comment

FullSizeRenderANNOUNCEMENTS:
– Bring-A-Friend/Free Intro workout will be Saturday April 29th @ 11am. Tell your friends!

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

Impact/Focus: Snatch Triples x :90
Warm-up as needed before completing the following every :90 seconds for seven total efforts/rounds. Every :90 execute 3 x Snatch (full). Athletes should plan to increase weights every 1-2 sets and prepare accordingly by staging necessary weights before the clock starts.

Every :90 for 7 rounds: 3 x Snatch (full;touch-n-go)

Notes: Go heavy, but do it well. This is the full Snatch Olympic Lift, with the barbell received in the bottom of the Overhead Squat position. Emphasis will be on ‘touch and go’ style barbell cycling in order to improve Olympic Lifting efficiency during our heavy training sessions as well as develop barbell cycling metcon capacity.
Get some, freaks.

Post loads to comments.

“Fight-Tasked”
Complete the following for time
21 x Wallball (20/14lbs)
21 x Sumo Deadlift High-Pull (BB:75/55lbs)
21 x GHD Sit-ups
21 x Push Press (BB:75/55lbs)
21 x American KB Swing (24/16kg)
Then…
15 x Wallball (20/14lbs)
15 x Sumo Deadlift High-Pull (BB:75/55lbs)
15 x GHD Sit-ups
15 x Push Press (BB:75/55lbs)
15 x American KB Swing (24/16kg)
Then…
9 x Wallball (20/14lbs)
9 x Sumo Deadlift High-Pull (BB:75/55lbs)
9 x GHD Sit-ups
9 x Push Press (BB:75/55lbs)
9 x American KB Swing (24/16kg)

Post scores to comments.

Skill Development
I. Mobilize
II. See your Coach post WOD if you should seek some helpful guidance for Skill Development Conditioning.

Read More

04.24.2017

By Samy Daghir / April 23, 2017 / 3 Comments

IMG_0919

Pistol Pete is recovering well from his rotator cuff surgery. Get well soon Peter, we can’t wait to have you back!

ANNOUNCEMENTS:

– Bring-A-Friend/Free Intro workout will be Saturday April 29th @ 11am. Tell your friends
– Our May On-ramp class begins Tuesday May 2nd @ 6PM!

Warm-up Drills
I. Run 400m
II. 2 rounds of
5 x Pull-ups (Deadhang)
10 x Push-ups (CFGS)
15 x Air Squats (Wall Therapy)
III. Mobility

Impact/Focus: Enderton Front Squat Complex
Complete the following workload of Front Squat Complex based off your current 1RM established on 04.17.2017.

3×1 @ 70% 1RM
3×1 @ 75% 1RM

Notes: 1 rep of the complex = 3 total front squat reps completed. Rep 1 = :03 Pause, Rep 2= double bounce, Rep 3 = normal front squat.

Post loads to comments.

“Misdemeanor Offense”
Complete for time
Run 400m
30 x Pull-ups
30 x Ring Push-ups
Run 400m
20 x Pull-ups
20 x Ring Push-ups
Run 400m
10 x Pull-ups
10 x Ring Push-ups

Notes: Those looking for more challenging effort should complete chest-2-bar pull-ups for the workout.

Post times to comments.

Read More

04.21.2017

By Samy Daghir / April 20, 2017 / 2 Comments

18033217_1369384996440829_6653849081657162611_nANNOUNCEMENTS:
– Bring-A-Friend/Free Intro workout will be Saturday April 29th @ 11am. Tell your friends!

Warm-up Drills
I. Row 500m
II. 6:00 Dynamic Mobility
25ft Duck Walk (PVC Overhead)
25ft Crab Walk
25ft Bear Crawl
25ft Inchworms
25ft Spider Lunge
10 x Scorpion Stretch
III. Mobility

“No Shortcuts”
Complete as many rounds/reps as possible in 6:00 of
8 x Bar Facing Burpees
10 x Overhead Squats (95/65)
35 x Double Unders

Rest 2:00

Repeat for 3 total AMRAPs.

Post rounds/reps completed for each AMRAP to comments.

Skill Development
3 rounds for quality of
Row 21kCal
:30 x L-Sit/Ring Support

Read More

04.20.2017

By Samy Daghir / April 20, 2017 / 6 Comments
18011152_1291668347617234_6390801828325871252_n
“Smiley” Mike Justason finishing fifth out of ‘about 1000 competitors from all divisions’ during this past weekend’s Tough Ruck 26.2 mile marathon. Ruckers wore rucks weighing an average of 30-55lbs; the packs were carried while being adorned with the names of fallen service men and women, firefighters, police, and emergency personnel.

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

Impact/Focus: Max Effort Cleans
Warm up as needed (3 sets x 5 reps) before completing the workload below.

Clean x 5-3-3-1-1-1RM

Notes: Athletes should attempt to increase weight for each set, working up to a maximum effort single repetition effort. These are Full Cleans, with the bar received in the full Front racked squat position after pulling the weight from the floor. Get some, freaks.

Post scores to comments.

“Beauty & The Beast”
3 Rounds for time of
7 x Bar Muscle-ups
25 x Thrusters (75/55lbs)

Post times to comments.

Skill Development: MOBWOD or ROMWOD
Choose to perform from the following Mobility areas of emphasis or execute a daily ROMWOD, feel free to also select poses of choice (see ROMWOD.com movement index) to work through as well.
Mobility
-Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
-Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
-Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.

Read More

04.19.2017

By Samy Daghir / April 18, 2017 / 3 Comments

FullSizeRender-82ANNOUNCEMENTS:
– Bring-A-Friend/Free Intro workout will be Saturday April 29th @ 11am. Tell your friends!

Warm-up Drills
I. Run 400.
II. 9 Fundamentals x 5 reps each
III. Mobility

Impact/Focus #1: Push/Split Jerk
Warm up as needed (3 sets x 5 reps) before completing the following workload for Push/Split Jerk.

Push/Split Jerk 5-5-5-5-5 (75% 1RM)

Notes: To determine todays working weight, athletes should reference their 1RM set on 04.13.2017.

Post loads to comments.

Impact/Focus #2: GHD/Push-up EMOTM
Complete the following workload every minute on the minute for 12:00.

Odd: 15 x GHD Sit-ups
Even: 12 x Plyo Push-ups

Post reps completed to comments.

ROMWOD
“Take It Down”

Read More

04.18.2017

By Samy Daghir / April 17, 2017 / 2 Comments

IMG_9956Warm-up Drills
I. Coach’s Choice
II. Mobility

Impact/Focus: Power Snatch Doubles x :75 Repeats
Warm-up as needed before completing the following every :75 seconds for eight total efforts/rounds. Every :75 execute 2 x Power Snatch. Athletes should plan to increase weights every 1-2 sets and prepare accordingly by staging necessary weights before the clock starts.

Every :75 for 8 rounds: 2 x Power Snatch

Notes: Go heavy, but do it well. Emphasis will be on barbell cycling in order to improve Olympic Lifting efficiency during our heavy training sessions as well as develop barbell cycling metcon capacity. Get some, freaks.

Post loads to comments.

“Hel-Rowww”
3 Rounds for time of
Row 500m
12 x Handstand Push-ups
21 x Box Jumps

Post times to comments.

Skill Development
I. Mobilize
II. L-sit/Ring Support drills (see whiteboard for guidance)

Read More

Archives