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WOD & Blog

Monday 01.22.2018

By Chase / January 21, 2018 / 0 Comments

Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
5 x Pull-ups
10 x Push-ups (CFGS)
10 x Wallball
III. Mobility

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

Front Squat 2-2-2-2-2

Post loads to comments.

“Horseshoe”
Complete 4 rounds for time of
20 x ‘American’ KB Swings (24/16)
20 x Wallball (20/14)

Notes: Today’s KB Swings include a similar unbroken challenge to last week. Get some!

Post times to comments.

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Friday 01.19.2018

By Samy Daghir / January 18, 2018 / 3 Comments

Warm-up Drills
I. Spikeball
II. 2-3 Rounds for quality of
:10-:15 x Ring Support
5 x Hang Power Clean
5 x Thruster
5 x Sumo Deadlift High Pull
III. Mobility

 

“The Humbling Barbell”
Complete as many rounds/reps as possible in 10:00 of
5 x Sumo Deadlift High Pull (95/65lbs)
7 x Hang Power Cleans (95/65lbs)
10 x Thrusters (95/65lbs)

Notes: Scale load accordingly if necessary. Keep the hook grip in mind to help battle grip fatigue… Get some, freaks!

Post scores to comments.

Skill Development
Ring Dip & Toes-2-Bar EMOTM
Warm up as needed following movement review. Complete the following movement workload every minute on the minute for 12:00.

Even: 5 to 10 x Toes-2-Bar
Odd: 5 to 1o x Ring Dips

Post strict or kipping and total reps completed to comments.

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Thursday 01.18.2018

By Chase / January 18, 2018 / 5 Comments

Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
50ft Waiters Walk
10 x KB Press (5L/5R)
10 x KB Swing
III. Mobility

“Prep Time”
Complete 20-16-12-8 reps for time of
DB Snatch (50/35)(Alternating)
Box Jumps (24/20)

Notes: Today’s DB Snatch reps are reps per arm.

Post times to comments.

Skill Development
Pull-up Practice
Athletes should use 10-15:00 for pull-up practice. Choose from the following to work on.
-Kip Swing Practice
-Gymnastic Kip
-Butterfly Kip
-Deadhang/Progression Work
Then complete 4 sets of 5-8 reps for quality.

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Wednesday 01.17.2018

By Chase / January 16, 2018 / 4 Comments

Warm-up Drills
I. Row 2:00
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: Front Squat
Warm up as needed (3 sets x 3 reps) before completing the following workload for Front Squat.

Front Squat 3-3-3-3-3

Post loads to comments.

“Yahtzee”
Complete as many rounds/reps as possible in 8:00 of
Row 250m
12 x Burpees

Post rounds/reps completed to comments.

ROMWOD
“Forged”

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Tuesday 01.16.2018

By Samy Daghir / January 15, 2018 / 5 Comments

Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
5 x Snatch Grip Deadlift
5 x Power Snatch
5 x Overhead Squat
5 x Klokov Press
III. Mobility

Impact/Focus: Power Snatch Doubles x :75
Warm up as needed before completing the following workload every :75 for 10 rounds.

2 x Power Snatch

Notes: Increase weight as form allows. Peak sets would ideally be around 80-90% 1RM.

Post loads to comments.

“Middle Earth”
Four rounds for time of
15 x American KB Swings (32/24kg)
25 x GHD Sit-ups
50 x Double-unders

Notes: Scale KB load to encourage unbroken sets as necessary.

Post times to comments.

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Monday 01.15.2018

By Chase / January 14, 2018 / 5 Comments

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

“Cindilicous”
Complete as many rounds/reps as possible in 15:00 of
Rounds 1= 1 round of “Cindy”
5 x Pull-ups
10 x Push-ups
15 x Air Squats
Then 1 x Clean & Jerk (135/95)
Round 2= 1 round of “Cindy”
5 x Pull-ups
10 x Push-ups
15 x Air Squats
Then 2 x Clean & Jerk (135/95)

Notes: Each round begins with a round of “Cindy” and then followed by 1 x Clean & Jerk. Continue to add a repetition of Clean & Jerk with each completed round. Get some, freaks.

Post times to comments.

Skill Development
Accumulate 3:00 of L-sit hold (rings, matador, or hang)

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Friday 01.12.2018

By Chase / January 12, 2018 / 7 Comments

Warm-up Drills
I. Speed Rope 2:00
II. 2-3 rounds of
10 x Hindu Push-ups
10 x Suitcase Deadlift
10 x KB Swings
III. Mobility

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

Deadlift 5-5-5-5-5

Post loads to comments.

“Peck Deck”
Complete 10-9-8-7-6-5-4-3-2-1 reps of
Ring Dips
Box Jumps (24/20)

Post times to comments.

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Thursday 01.11.2018

By Samy Daghir / January 10, 2018 / 5 Comments

“Well you’re in your little room
And you’re working on something good
But if it’s really good
You’re gonna need a bigger room
And when you’re in the bigger room
You might not know what to do
You might have to think of
How you got started sitting in your little room”–The White Stripes

Warm-up Drills
I. Row 2:00
II. Coach’s Choice
III. Mobility

“Transitions”
For time
Row 1000m
30 x Toes-2-Bar
30 x Slamball (40/20)
20 x Toes-2-Bar
20 x Slamball (40/20)
Row 500m

Post scores to comments.

Skill Development
I. Handstand walks and holds x 10:00 practice

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Wednesday 01.10.2018

By Chase / January 10, 2018 / 5 Comments

Warm-up Drills
I. Row 2:00
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-ups
Warm up as needed before completing the following workload for Turkish Get-ups.

Turkish Get-ups 1-1-1-1-1

Post loads to comments.

“Leg Press”
Complete 5 rounds for time of
10 x Front Squat (135/95)
16 x Push-ups

Post times to comments.

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Tuesday 01.09.2018

By Chase / January 9, 2018 / 5 Comments

Thank you to all the athletes for an amazing opening day!

ANNOUNCEMENTS:
– Our January on-ramp will begin tonight at 6pm! Tell your friends and let’s pack the house!

Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
5 x Snatch Grip Deadlift
5 x Power Snatch
5 x Overhead Squat
5 x Klokov Press
III. Mobility

Impact/Focus: Power Snatch Triples
Warm up as needed (3 sets x 3 reps) before completing the following workload for Power Snatch.

Power Snatch 3-3-3-3-3

Notes: Today’s focus should be efficiency in barbell cycling rather than overall weight.

Post loads to comments.

“New Wall”
Complete as many rounds/reps as possible in 12:00 of
12 x Burpees
18 x Wallball (20/14)
24 x Abmat Sit-ups

Post rounds/reps completed to comments.

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