(603) 782-8230 | [email protected]

WOD & Blog

Friday 06.22.2018

By Chase / June 22, 2018 / 5 Comments

Congratulations to our June on-ramp graduates: Tom, Greg, Dave, Alex (not pictured), and Ethan (not pictured). We look forward to seeing you crush workouts next week!

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

Impact/Focus: Deadlift Week 11
Warm up as needed before completing the following workload for Deadlift.

Deadlift 1-1-1 (@ last week’s weight)

Notes: Athletes will be working up to the weight they reached on 06.15.2018. Then complete 3 singles at that weight.

Suggested warm up sets should be as follows (based off weight you’re working towards) 3×40%
3×50-55%
3×75-80%
1×90%

Post loads to comments.

“Interval Solstice”
Complete as many reps as possible in the given work period.

Run 400m (For Time)

Rest 1:00

1:30 x Handstand Push-ups
1:30 x Wallball (20/14)
1:30 x Hang Clean (115/75)
1:00 x Handstand Push-ups
1:00 x Wallball (20/14)
1:00 x Hang Clean (115/75)
:30 x Handstand Push-ups
:30 x Wallball (20/14)
:30 x Hang Clean (115/75)

Rest 1:00

Run 400m (For Time)

Post times to comments.

Read More

Thursday 06.21.2018

By Chase / June 21, 2018 / 5 Comments

Warm-up Drills
I. Run 400m
II. 2-3 rounds of
50ft x Waiters Walk
5 x Pull-ups
10 x Abmat Sit-ups
III. Mobility

Impact/Focus: Turkish Get-ups
Warm up as needed before completing the following workload for Turkish Get-ups.

Turkish Get-up x 3-3-3-3-3

Notes: Today athletes will complete all 3 reps on one arm without putting the kettlebell to the ground between reps. Then switch arms and repeat.

Post loads to comments.

“Double Entendre”
Complete 4 rounds for time of
5 x Bar Muscle-ups
10 x Box Jumps (30/24)
20 x GHD Sit-ups

Notes: Scaling for bar muscle-ups will be a 2:1 ratio of pull-ups.

Post times to comments.

Read More

Wednesday 06.20.2018

By Chase / June 19, 2018 / 3 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: Push Press Week 11
Warm up as needed before completing the following workload for Push Press.

Push Press 1-1-1 (@ last week’s weight)

Notes: Athletes will be working up to the weight they reached on 06.13.2018. Then complete 3 singles at that weight.

Post loads to comments.

“Imagination Playground”
Complete as many rounds/reps as possible in 8:00 of
10 x ‘American’ KB Swings (32/24)
10 x Burpees (6″ Target)

Post rounds/reps completed to comments.

ROMWOD
“See The Best”

Read More

Tuesday 06.19.2018

By Chase / June 18, 2018 / 5 Comments

Warm-up Drills
I. Run 400m
II. 2-3 rounds of
5 x Snatch Grip Deadlift
5 x Overhead Squat
5 x Snatch
5 x Klokov Press
III. Mobility

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

Snatch 2-2-2-2-2

Notes: Today’s focus will be refreshing snatch technique. Increase weight as form allows.

Post loads to comments.

“Heatwave”
Complete for time
Row 1000m
30 x Overhead Squat (95/65)
50 x One-Arm DB Thrusters (50/35)

Post times to comments.

Read More

Monday 06.18.2018

By Chase / June 17, 2018 / 2 Comments

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

Impact/Focus: Back Squat Week 11
Warm up as needed before completing the following workload for Back Squat.

Back Squat 1-1-1 (@ last week’s weight)

Notes: Athletes will be working up to the weight they reached on 06.11.2018. Then complete 3 singles at that weight.

Post loads to comments.

“Chopsticks”
Complete for time
10-8-6-4-2 x Clean & Jerk (135/95)
12 x Toes-2-Bar
30 x Double unders

Post times to comments.

Read More

Friday 06.15.2018

By Chase / June 14, 2018 / 3 Comments

Warm-up Drills
I. Run 400m
II. 2-3 rounds of
50ft x Waiters Walk
10 x Suitcase Deadlift
10 x KB Swings
III. Mobility

Impact/Focus: Deadlift Week 10
Warm up as needed (3 sets x 3 reps) before completing the following workload for Deadlift.

Deadlift 2-2-2-2-2RM

Post loads to comments.

“Suspended”
Complete 7 rounds for time of
10 x Ring Push-ups
10 x Slamball (40/20)

Post times to comments.

Read More

Thursday 06.14.2018

By Chase / June 14, 2018 / 3 Comments

Warm-up Drills
I. Run 400m
II 1-2 Rounds of
Medicine Ball Complex
5 x Air Squat to Med Ball
5 x Med Ball Deadlift
5 x Med Ball Deadlift + Shrug
5 x Medicine Ball Cleans
5 x Med Ball Thrusters
5 x Med Ball Thruster Toss+Catch (in place)
5 x Squat Jump off Medicine Ball to max height
III. Mobility

“Nostalgic II”
Complete for time

100ft x Overhead Walking Lunges (45/25)
21 x Pull-ups
21 x Box Jumps (24/20)
100ft x Overhead Walking Lunges (45/25)
18 x Pull-ups
18 x Box Jumps (24/20)
100ft x Overhead Walking Lunges (45/25)
15 x Pull-ups
15 x Box Jumps (24/20)
100ft x Overhead Walking Lunges (45/25)
12 x Pull-ups
12 x Box Jumps (24/20)
100ft x Overhead Walking Lunges (45/25)
9 x Pull-ups
9 x Box Jumps (24/20)
100ft x Overhead Walking Lunges (45/25)
6 x Pull-ups
6 x Box Jumps (24/20)

Notes: Of course we’re going to encourage overhead portages during the Walking Lunges, 45/25lbs should work nicely. Enjoy, and rest up for tomorrow…it’s going to sting quite a bit.

Post times to comments.

Read More

Wednesday 06.13.2018

By Chase / June 12, 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: Push Press Week 10
Warm up as needed (3 sets x 3 reps) before completing the following workload for Push Press.

Push Press 2-2-2-2-2RM

Post loads to comments.

“180612”
Complete 7 rounds, each against a 2:00 clock
20 x Calorie Row
Max Reps x GHD Sit-ups

Notes: There is no rest between rounds.

Post total number of sit-ups completed to comments.

Read More

Tuesday 06.12.2018

By Chase / June 12, 2018 / 4 Comments

Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
3 x Muscle-up Transitions (Low Rings)
7 x Power Cleans
7 x Thrusters
III. Mobility

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

Power Clean 3-3-3-3-3 (Touch & Go)

Notes: Today’s focus will be a technique refresher about proper barbell cycling.

Post loads to comments.

“Eradicate”
Complete 5 rounds for time of
5 x Muscle-ups (Ring)
7 x Sumo-Deadlift High Pull (95/65)
12 x Thrusters (95/65)

Notes: Today’s scaling will be a 1:1 ratio of pull-ups and ring dips per muscle-up.

Post times to comments.

Read More

Monday 06.11.2018

By Chase / June 11, 2018 / 3 Comments

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

Impact/Focus: Back Squat Week 10
Warm up as needed (3 sets x 3 reps) before completing the following workload for Back Squats.

Back Squat 2-2-2-2-2

Post loads to comments.

“Lift Off”
Complete as many rounds/reps as possible in 12:00 of
Run 200m
10 x Hang Power Snatch (95/65)
10 x Burpees (Plate)

Post rounds/reps completed to comments.

Read More

Archives