WOD & Blog
ANNOUNCEMENT:
– Our August on-ramp class begins Tuesday August 7th @ 6PM! Tell your friends!
Warm-up Drills
I. Run 400m
II. 2-3 rounds of
2 x Turkish Get-ups
8 x Goblet Squats
8 x Push-ups
III. Mobility
Impact/Focus: Turkish Get-up Complex
Warm-up as needed before. completing the following complex with a kettlebell.
Turkish Get-up + 2 Overhead Squat
Notes: Today’s complex will start by standing up with kettlebell from the athlete’s back, performing 2 x overhead squat, and then returning back to the ground in order for a repetition of the complex to be counted.
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“Echos”
Complete as many rounds/reps as possible in 10:00 of
Row 350m
15 x Ring Dips
Post rounds/reps completed to comments.
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ANNOUNCEMENT:
– Our August on-ramp class begins Tuesday August 7th @ 6PM! Tell your friends!
Warm-up Drills
I. Speed Rope 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/Split Jerk
Warm up as needed (3 sets x 3 reps) before completing the following workload for Front Squat.
Push/Split Jerk 2-2-2-2-2-2 (+10lbs from last)
Notes: For todays weight, athletes should plan to add 10lbs to the numbers they used last week.
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“Annis”
Complete for time
30-25-20-15-10 x GHD Sit-ups
30-35-40-45-50 x Double unders
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ROMWOD
“Hungry”
ANNOUNCEMENT:
– Our August on-ramp class begins Tuesday August 7th @ 6PM! Tell your friends!
Warm-up Drills
I. Run 400m
II. 2-3 rounds of
10 x Russian KB Swings
10 x Hollow Rocks
10 x Wallball (20/14)
III. Mobility
“Old Wounds”
Complete for time
Run 400m
35 x Wallball (20/14)
35 x ‘American’ KB Swings (32/24)
Run 200m
20 x Wallball (20/14)
20 x ‘American’ KB Swings (32/24)
Run 200m
35 x Wallball (20/14)
35 x ‘American’ KB Swings (32/24)
Run 400m
Post times to comments.
Skill Development
4 rounds for quality of
:30 x Plank Hold
:30 x Side Plank (Left)
:30 x Side Plank (Right)
:30 Rest
We just finished filling the back packs for the Manchester Community Church’s One Day of Community.We started this two years ago with a total of 45 bags donated, last year it was 86 bags and this year we ended up donating 157 bags for under-resourced children in Manchester for the upcoming school year. I am so proud of our gym family for coming together to help our surrounding community. Thank you to everyone who helped us support this great cause!
ANNOUNCEMENT:
– Our August on-ramp class begins Tuesday August 7th @ 6PM! Tell your friends!
Warm-up Drills
I. Run 400m
II. 2-3 rounds of
5 x Pull-ups
10 x Push-ups
10 x Goblet Squats
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 4-4-4-4-4 (+10lbs from last)
Notes: For todays weight, athletes should plan to add 10lbs to the numbers they used last week. That number was 80% of what was achieved on 07.18.2018.
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“Occam’s Razor”
Complete 5-4-3-2-1 reps of
Power Snatch (115/75)
Pull-ups
Burpees
Rest 3:00
Complete 5-4-3-2-1 reps of
Power Snatch (115/75)
Pull-ups
Burpees
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ANNOUNCEMENT:
– We will be closed for Open Gym this Saturday (July 28th).
– Our August on-ramp class begins Tuesday August 7th @ 6PM! Tell your friends!
Warm-up Drills
I. Run 400m
II. 2-3 rounds of
5 x Deadlift
5 x Barbell Row
5 x Clean
5 x Front Squat
III. Mobility
Impact/Focus: Clean
Warm up as needed (3 sets x 3 reps) before completing the following workload for Cleans.
Clean x 2-2-2-2-2
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“Humid Games”
Complete as many rounds/reps as possible in 14:00 of
Run 400m
12 x Ring Rows
50ft x Overhead Walking Lunges (24/16kg)
Post rounds/reps completed to comments.
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ANNOUNCEMENT:
– We will be closed for Open Gym this Saturday (July 28th).
Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
10 x Push-ups
10 x Abmat Sit-ups
10 x Walking Lunges
III. Mobility
“Rogue Nation”
Complete 4 rounds for time of
15 x Sumo Deadlift High Pull (75/55)
20 x Push-ups
20 x GHD Sit-ups
Notes: Please review the points of performance for the sumo deadlift high pull in the short video below by CrossFit HQ.
Post times to comments.
Skill Development: Turkish Get-ups
Complete the following for quality
Turkish Get-up 2-2-2-2-2
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ANNOUNCEMENT:
– We will be closed for Open Gym this Saturday (July 28th).
Warm-up Drills
I. Run 400m
II. 2-3 rounds of
5 x Pull-ups
7 x Push Jerk
10 x Thruster
III. Mobility
Impact/Focus: Push/Split Jerk
Warm up as needed (3 sets x 3 reps) before completing the following workload for Push/Split Jerk.
Push/Split Jerk 4-4-4-4-4 (@ 80%)
Notes: For todays weight, athletes should base their % off of the number they hit last week on 07.17.2018.
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“Downpour”
Complete 6 rounds for time of
8 x Pull-ups
15 x Wallball (20/14)
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ANNOUNCEMENT:
– We will be closed for Open Gym this Saturday (July 28th).
Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
:15 x Handstand Hold
10 x Deadlift (45/35)
10 x Push-ups
III. Mobility
“Diane”
Complete 21-15-9 reps of
Deadlift (225/155)
Handstand Push-ups
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Skill Development
3-4 rounds for quality of
:20 x L-Sit Hold
3-5 x Ring Dips (:03 Decent)
Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
5 x Toes-2-Bar
10 x Hollow Rocks
15 x Air Squats
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 4-4-4-4-4 (@ 80%)
Notes: For todays weight, athletes should base their % off of the number they hit last week on 07.18.2018.
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“Shark Skin”
Complete against a 12:00 clock
15-12-9-6-3 x Toes-2-Bar
25-25-25-25-25 x Double unders
In time remaining…
Max Calories Row
Post time for workout, and calories rowed to comments.
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Congratulations to our July on-ramp graduates Pete and Brinck! Awesome job guys and we look forward to seeing you in the regular classes soon!
Warm-up Drills
I. Run 400m
II. 2-3 rounds of
5 x Deadlift
5 x Power Clean
5 x Push Press
5 x Overhead Squat
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 1-1-1-1-1
Post loads to comments.
“Halo Top”
Complete for time
Run 400m
21-15-9 reps of
Overhead Squat (135/95)
‘American’ KB Swings (32/24)
Then…
Run 400m
Post times to comments.
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