WOD & Blog
ANNOUNCEMENTS:
– Memorial Day “Murph” will be held Monday May 28th at 10:00am. We will be running ONE heat starting at 10:30am. Please plan to arrive at 10:00am for warm up.
– Our June on-ramp class begins Tuesday June 5th at 6pm. Spread the word!
Warm-up Drills
I. Row 500m
II. 2-3 rounds of
:15 x Handstand Hold
10 x KB Romanian Deadlift
10 x Abmat Sit-ups
III. Mobility
Impact/Focus: Deadlift (Week 7)
Warm up as needed (3 sets x 5 reps) before completing the following workload for Deadlift.
Deadlift 3-3-3-3-3-3 (+5-10lbs from last week)
Notes: The initial % are based off of the 5RM that was established on 04.13.2018.
Post loads to comments.
“Quattro”
Complete 4 rounds for time of
9 x Handstand Push-ups
15 x Box Jumps (24/20)
21 x Abmat Sit-ups
Post times to comments.
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ANNOUNCEMENTS:
– Memorial Day “Murph” will be held Monday May 28th at 10:00am. We will be running ONE heat starting at 10:30am. Please plan to arrive at 10:00am for warm up.
– Our June on-ramp class begins Tuesday June 5th at 6pm. Spread the word!
Warm-up Drills
I. Run 400m
II. 2-3 rounds of
5 x Snatch Grip Deadlift
5 x Power Snatch
5 x Overhead Squat
5 x Power Snatch Balance
III. Mobility
Impact/Focus: Ring Dips Training
Complete one of the following training options for Ring Dips every :30 for 10 rounds. Rest :30 between efforts.
I. Max Reps x Strict Ring Dips
II. Max Reps x Scaled Ring/Static Dips
Post reps completed to comments.
“Rabbit Hole”
Complete as many rounds/reps as possible in 6:00 of
5 x Power Snatch (135/95)
7 x Pull-ups
10 x Wallball (20/14)
Rest 2:00
Complete as many rounds/reps as possible in 6:00 of
5 x Power Snatch (135/95)
7 x Pull-ups
10 x Wallball (20/14)
Post rounds/reps completed to comments.
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ANNOUNCEMENT:
– Memorial Day “Murph” will be held Monday May 28th at 10:00am. We will be running ONE heat starting at 10:30am. Please plan to arrive at 10:00am for warm up.
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 7)
Warm up as needed (3 sets x 3-5 reps) before completing the following workload for Push Press.
Push Press 5-5-5-5 (+5-10lbs heavier than last training)
Notes: The original workload should be based of a percentage of the 5RM established on 04.11.2018.
**Example of athlete with 155lb working weight assignment for today. Warm-up sets would be something along the lines of 5 x 45, 5 x 95, 3 x 115, 3 x 135lbs before moving into four sets of 5 reps at the same goal weight of 155lbs. This is just a guide for athlete’s to reference when establishing an ideal warm-up protocol for each Push Press session. Prepare to move well and improve, freaks.
Post loads to comments.
“1K Time Trial”
Complete for time
Row 500m
Rest 3:00
Row 1000m
Post times to comments.
ROMWOD
“Beyond Perfection”
ANNOUNCEMENT:
– Memorial Day “Murph” will be held Monday May 28th at 10:00am. We will be running ONE heat starting at 10:30am. Please plan to arrive at 10:00am for warm up.
Warm-up Drills
I. Speed Rope 2:00
II. 2-3 rounds of
5 x Pull-ups
10 x KB Swings
10 x Abmat Sit-ups
III. Mobility
Impact/Focus: Pull-up Training
Complete one of the following training options for Pull-ups every :30 for 10 rounds. Rest :30 between efforts.
I. Max Reps x Deadhang Pull-ups
II. Max Reps x Scaled Pull-ups
Post reps completed to comments.
“Thirty Redux”
Complete for time
30 x Box Jumps (24/20)
30 x Toes-2-Bar
30 x KB Swings (24/16)
30 x Walking Lunges (15L/15R)
30 x Knees-2-Elbows
30 x Push-ups
30 x GHD Sit-ups
30 x Wallball (20/14)
30 x Burpees
30 x Double unders
Post times to comments.
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ANNOUNCEMENT:
– Memorial Day “Murph” will be held Monday May 28th at 10:00am. We will be running ONE heat starting at 10:30am. Please plan to arrive at 10:00am for warm up.
Warm-up Drills
I. Run 400m
II. 2-3 rounds of
5 x Deadlift
5 x Power Clean
5 x Front Squat
5 x Push Jerk
III. Mobility
Impact/Focus: Back Squat Week 7
Warm up as needed before completing the following workload for Back Squat.
Back Squat 5-5-5-5-5 (+5-10lbs heavier than last)
Notes: The initial % are based off of the 5RM that was established on 04.02.2018.
Post loads to comments.
“Half Time”
Complete 3 rounds, each individually timed.
Run 200m
10 x Clean & Jerk (135/95)
Run 200m
Rest 2:00
Post times to comments.
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We want to congratulate Marion (aka Little Bones) for graduating from the University of New Hampshire with a BS in American Sign Language/English Interpreting. We’re so proud of her dedication to her hard work in school and at the gym. Awesome job Marion!
ANNOUNCEMENT:
– Memorial Day “Murph” will be held Monday May 28th at 10:00am. We will be running ONE heat starting at 10:30am. Please plan to arrive at 10:00am for warm up.
Warm-up Drills
I. Row 2:00
II. 9 Fundamentals x 5 reps each
III. Mobility
Impact/Focus: Deadlift (Week 6)
Warm up as needed (3 sets x 5 reps) before completing the following workload for Deadlift.
Deadlift 3-3-3-3-3-3 (+5-10lbs from last week)
Notes: The initial % are based off of the 5RM that was established on 04.13.2018.
Post loads to comments.
“Foul Mouth”
Complete as many rounds/reps as possible in 8:00 of
9 x Thrusters (75/55)
3 x Bar Muscle-ups
Post rounds/reps completed to comments.
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ANNOUNCEMENT:
- Memorial Day “Murph” will be held Monday May 28th at 10:00am. We will be running ONE heat starting at 10:30am. Please plan to arrive at 10:00am for warm up.
Warm-up Drills
I. Run 400m
II. 2-3 rounds of
III. Mobility
Impact/Focus: Weighted & Deadhang Ring Dips
Complete the following workload against a 1:00 clock, for 8 rounds total. Rest :30 between efforts.
I. Weighted Ring Dips x 5-10 reps
II. Strict Ring Dips x 5-10 reps
III. Scaled Ring/Static Dips x 5-10 reps
Notes: Athletes should aim to accomplish the higher end of the goal rep scheme every minute. For athletes performing weighted ring dips, you should only be increasing weight if able to complete 10 reps at the previous weight within a minute. Get some!
Post reps completed to comments.
“10 Commandments”
Complete 10 rounds for time of
10 x DB Snatch (5L/5R)(Alternating)(50/35)
10 x KB Step-up & Overs (24/16kg)(24/20″ box)
Post times to comments.
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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 Press (Week 6)
Warm up as needed (3 sets x 3-5 reps) before completing the following workload for Push Press.
Push Press 3-3-3-3-3 (+5-10lbs heavier than last training)
Notes: The original workload should be based of a percentage of the 5RM established on 04.11.2018.
**Example of athlete with 155lb working weight assignment for today. Warm-up sets would be something along the lines of 5 x 45, 5 x 95, 3 x 115, 3 x 135lbs before moving into four sets of 5 reps at the same goal weight of 155lbs. This is just a guide for athlete’s to reference when establishing an ideal warm-up protocol for each Push Press session. Prepare to move well and improve, freaks.
Post loads to comments.
“Tomato Soup”
Tabata x Overhead Squat (45/35)
Rest :40
Tabata x Double unders
Rest 1 minute
Tabata x Wallball (20/14)
Rest 1 minute
Tabata x Row (Calories)
Notes: The Tabata interval sequence today is 6 Rounds of :20 seconds of maximal effort work followed by :10 seconds of rest. Complete all 6 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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Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
5 x Pull-ups (Deadhang)
10 x Hollow Rocks
10 x V-ups
III. Mobility
Impact/Focus: Weighted & Deadhang Pull-ups
Complete the following workload against a 1:00 clock, for 8 rounds total. Rest :30 between efforts.
I. Weighted Deadhang Pull-ups x 5-10 reps
II. Strict Deadhang Pull-ups x 5-10 reps
III. Scaled Pull-ups x 5-10 reps
Notes: Athletes should aim to accomplish the higher end of the goal rep scheme every minute. For athletes performing weighted pull-ups, you should only be increasing weight if able to complete 10 reps at the previous weight within a minute. Get some!
Post reps completed to comments.
“Gut Chipper”
Complete for time
20 x Push-ups
25 x GHD Sit-ups
20 x Slamball (40/20)
25 x GHD Sit-ups
20 x Knees-2-Elbows
25 x GHD Sit-ups
20 x Russian Twists (40/20)(2 count)
25 x GHD Sit-ups
20 x Slamball Facing Burpees
Notes: Scaling for todays GHD will be 1:1 of Abmat sit-ups. The burpee reps will completed with a jump over your slam ball.
Post times to comments.
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Warm-up Drills
I. Run 400m
II. 2-3 rounds of
7 x Push-ups
10 x KB Swings
15 x Air Squats (Wall Therapy)
Impact/Focus: Back Squat Week 6
Warm up as needed before completing the following workload for Back Squat.
Back Squat 3-3-3-3-3-3 (+5-10lbs heavier than last)
Notes: The initial % are based off of the 5RM that was established on 04.02.2018.
Post loads to comments.
“How Make Stop”
Complete for time
Run 800m
21 x ‘American’ KB Swings (24/16)
12 x Handstand Push-ups
Run 400m
21 x ‘American’ KB Swings (24/16)
12 x Handstand Push-ups
Run 200m
21 x ‘American’ KB Swings (24/16)
12 x Handstand Push-ups
Post times to comments.
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