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WOD & Blog

Monday 10.23.2017

By Chase / October 22, 2017 / 0 Comments

Warm-up Drills
I. Run 400m
II. 2-3 rounds of
5 x Power Clean
5 x Front Squat
5 x Press
5 x Push Press
III. Mobility

Impact/Focus: Thruster 6RM
Warm up as needed (3 sets x 3 reps) before working to establish a maximum effort 6-rep thruster.

Thruster 6-6-6-6-6

Post loads to comments.

“Thunder”
Complete 3 rounds for time of
Run 400m
20 x ‘American’ KB Swings (24/16)
40 x Air Squats

Post times to comments.

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Friday 10.20.2017

By Chase / October 19, 2017 / 2 Comments

Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
5 x Deadlift
5 x Barbell Row
5 x Clean
5 x Front Squat
III. Mobility

Impact/Focus: Clean Complex
Warm up as needed before working to establish a maximum effort in the following Clean complex.

1 x Clean (:02 pause below knee) + 1 x Hang Clean (at knee)

Post loads to comments.

“Hail Mary”
Complete 30-20-10 reps for time of
DB Snatch (50/35)(Alternating)
Ring Push-ups
Walking Lunges (Goblet)

Post times to comments.

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Thursday 10.19.2017

By Samy Daghir / October 18, 2017 / 4 Comments

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

Impact/Focus: Push Press + Push Jerk + Split Jerk
Warm-up as needed before working through 5-7 sets of the following barbell complex, climbing it weight as able across working sets.

Push Press + Push Jerk + Split Jerk

Post scores to comments.

“Double Burn”
6 Rounds for time of
Run 200m
10 x Toes-2-Bar

Post scores to comments.

Skill Development
I. See Whiteboard/Coach’s Choice (time permitting)

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Wednesday 10.18.2017

By Chase / October 17, 2017 / 5 Comments

Congratulations to Smiley Mike for finishing the Chicago Marathon! We’re proud to see what he can accomplish next season!

“There is nothing noble in being superior to another, True Nobility is in being superior to your previous self.” -Earnest Hemingway

Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
:15 x Handstand Hold
10 x Push-ups
10 x Deadlift (45lbs)
III. Mobility

“Diane”
Complete 21-15-9 reps of
Deadlift (225/155)
Handstand Push-ups

Post times to comments.

ROMWOD
“Serious Chill”

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Tuesday 10.17.2017

By Samy Daghir / October 16, 2017 / 4 Comments

Warm-up Drills
I. Row 2 minutes
II. 2-3 rounds of
10 x KB Swings
25ft Waiter’s Walk
:20 x Armbar Stretch
III. Mobility

Impact/Focus: Turkish Get-up :75 Intervals
Following an appropriate series of warm up reps: Complete two Turkish Get-up every :75 seconds for ten rounds total.

Every :75 seconds for 10 Rounds, climbing in weight
2 x Turkish Get-ups (1L+1R)

Post best TGU weight to comments.

“Seven-2-Five Kinda Day”
AMRAP 5 minutes of
Row 300m
15 x GHD Sit-ups
Rest 2:00
AMRAP 7 minutes of
Row 200m
12 x GHD Sit-ups

Post rounds and reps completed for each AMRAP to comments.

Skill Development
I. Coach’s Choice (time permitting)

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Monday 10.16.2017

By Chase / October 15, 2017 / 5 Comments

Warm-up Drills
I. Run 400m
II. 2-3 rounds of
5 x Pull-ups (Deadhang)
10 x Push-ups (CFGS)
15 x Air Squat (Wall Therapy)
III. Mobility

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

Front Squat 5-4-3-2-1

Post loads to comments.

“Atavistic”
Complete for time

10-9-8-7-6-5-4-3-2-1 reps x Pull-ups
1-2-3-4-5-6-7-8-9-10 reps x Wallball (20/14)
25-25-25-25-25-25-25-25-25-25 x Double unders

Post times to comments.

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Friday 10.13.2017

By Chase / October 13, 2017 / 4 Comments

Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
7 x Medicine Ball Deadlifts
7 x Medicine Ball Deadlift + Shrug
7 x Medicine Ball Cleans
7 x Medicine Ball Front Squats
III. Mobility

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

Clean 2-2-2-2-2 (Increasing)

Notes: Today’s reps will be touch and go from the floor.

Post loads to comments.

“Friday the 13th”
Complete as many rounds/reps as possible in 13:00 of
Row 500m
13 x Russian Twists (40/20)
13 x Burpees over Rower

Post rounds/reps completed to comments.

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Thursday 10.12.2017

By Samy Daghir / October 11, 2017 / 4 Comments
Carl, Krysta, Tank, and TM Mike Getting after it!

 

ANNOUNCEMENTS
– Our October On-Ramp class will begin Thursday October 12th at 6pm (TONIGHT!). Tell your friends!

Warm-up Drills
I. Run 400m
II. 3-5 Rounds for Quality (ROM facilitation)
5 x Deadhang Pull-ups
7 x Strict Push-ups
10 x KB Swings (24/16kg)
III. Mobility

“WAIS-IV”
Complete for time
5-4-3-2-1 x Muscle-ups
10-8-6-4-2 x Deadlift (255/175lbs)
10-8-6-4-2 x Box Jumps (24/20”)

Notes: As a substitution for muscle-ups athletes will complete a 2:1 ratio of jumping muscle-ups or 3:1 ratio of pull-ups & dips.

Post times to comments.

Skill Development
I. Coach’s Choice (time permitting)

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Wednesday 10.11.2017

By Samy Daghir / October 10, 2017 / 5 Comments
His return is imminent! Chase hit 100kg Power Snatch and 110kg Clean and Jerk for single reps while visiting some gyms out on the West Coast. YESSSSSS

 

ANNOUNCEMENTS
– Our October On-Ramp class will begin Thursday October 12th at 6pm (TOMORROW NIGHT!). Tell your friends!

Warm-up Drills
I. Coach’s Choice
II. 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 3-3-3-3-3 (Increasing)

Post loads to comments.

“Brew Crew”
Complete the following workload every minute on the minute for 10:00.
Odd: :45 x Max Reps Bumper Ground-2-Overhead (45/25lbs)
Rest :15
Even: :45 x Max Reps Walking Lunges
Rest :15

Post reps completed for each movement to comments.

ROMWOD: “Finding Fire”

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Tuesday 10.10.2017

By Samy Daghir / October 9, 2017 / 4 Comments
Jaymes hitting 3 second Pause Front Squats at 275#! Yessss!

ANNOUNCEMENTS
– Our October On-Ramp class will begin Thursday October 12th at 6pm. Tell your friends!

Warm-up Drills
I. Run 200m
II. 2-3 rounds of
5 x Snatch Grip Deadlift
5 x Barbell Row
5 x Power Snatch
5 x Klokov Press
III. Mobility

Impact/Focus: Power Snatch 1RM
Warm up as needed (3 sets x 3 reps) before working to establish a new 1-rep max Power Snatch.

Power Snatch 1-1-1-1-1RM

Post loads to comments.

“Tabata Tamata”
Tabata x Hang Power Snatch (75/55lbs)
Rest 1 minute
Tabata x Mountain Climbers
Rest 1 minute
Tabata x Air Squat
Rest 1 minute
Tabata x Ab-mat Sit-ups

Notes: The Tabata interval sequence is 8 Rounds of :20 seconds of maximal effort work followed by :10 seconds of rest. Complete all 8 rounds of each movement before resting and moving on to the next task. Get some… freaks!

Score best/worst reps for each movement.

Post scores to comments.

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