WOD & Blog

Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
5 x Pull-ups
5 x Front Squat
5 x Push Press
5 x Thrusters
III. Mobility

“Open Workout 18.5 = 12.5 = 11.6”

Complete as many reps as possible in 7:00 of:
3 x Thrusters (100/65)
3 x Chest-to-bar Pull-ups
6 x Thrusters (100/65)
6 x Chest-to-bar Pull-ups
9 x Thrusters (100/65)
9 x Chest-to-bar Pull-ups
12 x Thrusters (100/65)
12 x Chest-to-bar Pull-ups
15 x Thrusters (100/65)
15 x Chest-to-bar Pull-ups
18 x Thrusters (100/65)
18 x Chest-to-bar Pull-ups

This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

NOTES
This workout begins with the barbell on the oor and the athlete standing tall. After the call of “3, 2, 1 … go,” the athlete may perform 3 thrusters, then 3 chest-to-bar pull-ups. The athlete will repeat this couplet, performing 6 thrusters and 6 pull-ups, 9 and 9, 12 and 12, and so on, until the 7-minute time cap.
The athlete’s score will be the total number of repetitions completed before the time cap expires.

Post reps completed to 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 Push/Split Jerk
III. Mobility

Impact/Focus: Clean & Jerk Singles EMOTM
Warm up as needed before completing the following workload every minute on the minute for 10 rounds.

1 x Clean & Jerk

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“Tens Unit”
Complete as many rounds/reps as possible in 8:00 of
10 x Push-ups (CFGS)
10 x Box Jumps (24/20)

Post rounds/reps completed to comments.

Skill Development
Mobilize  in prep for 18.5 (Front rack, lats, thoracic spine,hips, ankles, etc.)

Warm-up Drills
I. Coach’s Choice
II. 3 Rounds of
5 x Hit and Catch (Power Snatch)
5 x ‘Power’ Snatch Balance
5 x Power Snatch
III. Mobility

Impact/Focus: Power Snatch Doubles
Warm up as needed before completing 5-6 working sets of 2 x Power Snatch.

Power Snatch (75-85%1RM) x 2-2-2-2-2-2

Notes: Attempt to climb to the weight used (or greater) than last week’s Power Snatch training from 03.15.2018 (linked: HERE).

“Honing In”
Complete for time
Pull-ups x 10-10-10-10 reps
Wallball x 25-20-15-10 reps
GHD Sit-ups x 25-20-15-10 reps

Notes: Round one will be 10 x Pull-ups + 25 x Wallball (20/14lbs) + 25 x GHD Sit-ups. Round two is 10-20-20, Round three is 10-15-15, and Round three is 10-10-10 respectively for Pull-ups, Wallball, and GHD Sit-ups.
Scaling to Abmat Sit-ups for today is 1:1 for reps assigned. The same applies for Pull-up scaling. Get some, freaks.

Post scores to comments.

Warm-up Drills
I. Row 2:00
II. 2 rounds of
9 Fundamentals x 5 reps each
III. Mobility

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

Back Squat 2-2-2-2-2 (25X1 Tempo)

Notes: Tempo Description can be found HERE

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“Spring Time”
Complete 21-15-9 reps for time of
Row (Calories)
Burpees Over Rower

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ROMWOD
“Never High Enough”

Warm-up Drills
I. Coach’s Choice
II. 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 (reps on each arm)

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MetCon Intervals
Work through the following intervals, performing the maximum number of repetitions in the minute time limit for each movement. Complete three rounds of the circuit.

1:00 x Toes-2-Bar
1:00 x Double-unders
1:00 x Walking Lunges (1step=1rep)
1:00 x Plank Hold (total seconds)

Post reps per movement to comments.

Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
:15 x Handstand Hold/Plank
5 x Deadlift
10 x Push-ups
10 x Banded Goodmornings
III. Mobility

“Open Workout 18.4”

For time:
21 x Deadlifts (225/155)
21 x Handstand Push-ups
15 x Deadlifts (225/155)
15 x Handstand Push-ups
9 x Deadlifts (225/155)
9 x Handstand Push-ups
21 x Deadlifts (315/205)
50-ft. Handstand Walk
15 x Deadlifts (315/205)
50-ft. Handstand Walk
9 x Deadlifts (315/205)
50-ft. Handstand Walk

Time cap: 9 min.

NOTES
Prior to starting this workout, the athlete will need to mark a foot line on the wall for the handstand push-ups (details in Movement Standards section). He or she also will need to measure and mark lengths on the oor for the handstand walk. This workout begins with the barbell on the oor and the athlete standing tall. After the call of “3, 2, 1 … go,” the athlete may perform 21 deadlifts, then move to the wall for the 21 handstand push-ups. He or she will then complete 15 deadlifts and 15 handstand push-ups, then 9 deadlifts and 9 handstand push-ups.
The athlete then can move on to the heavier deadlifts to complete 21 deadlifts, a 50-ft. handstand walk, 15 deadlifts, another 50-ft. handstand walk, and nally, 9 deadlifts and a third 50-ft. handstand walk.
The athlete’s score will be the time it takes to complete the workout or the total number of repetitions completed within the 9-minute time cap. In the handstand walk, each 5-foot section will count as 1 rep.

TIEBREAK
This workout includes a tiebreak. If all 165 reps are completed prior to the 9-minute time cap, your score will be your total time, and there will be no tiebreaker. However, if you are not able to complete the entire workout in the allotted time, a tiebreaker will be factored into your nal score. During the workout, be sure
to note your time at the end of each set of deadlifts. When you submit your score, there will be a space for your nal rep count and an additional eld for you to enter the elapsed time at which you completed your last full set of deadlifts. In the case where two athletes have the same score (total number of reps), the athlete with the lower tiebreak time will be ranked higher.
Note: All tiebreak times must be reported in elapsed time, not in time remaining. If you are using a countdown timer, you must convert to elapsed time before reporting your score. For this reason, it is recommended you set your clock to count up.

“We are just an advanced breed of monkeys on a minor planet of a very average star. But we can understand the Universe. That makes us something very special”–Stephen Hawking, on humanity via interview from 1988.

Warm-up Drills
I. Coach’s Choice
II. 3 Rounds of
5 x Hit and Catch (Power Snatch)
5 x ‘Power’ Snatch Balance
5 x Power Snatch
III. Mobility

Impact/Focus: Power Snatch Singles EMOTM
Warm up as needed before completing the following workload every minute on the minute for 10 rounds.

1 x Power Snatch (75-85%1RM)

Notes: The same weight should be used for all rounds.

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”The Ides of March”
Complete 15-13-11-9-7-5-3 reps for time of
C2B Pull-ups
Push Press (95/65lbs)
American KB Swings (32/24kg)

Notes: Pull-up scaling should be 1:1 today if subbing in chin over bar standards or banded assistance methods. Scale load as needed for the Push Press and KB movements. Get some, freaks!

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Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
10 x Push-ups (CFGS)
10 x Hollow Rocks
10 x Air Squat (Wall Therapy)
III. Mobility

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

Back Squat 3-3-3-3-3 (:03 Pause)

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“Snow Mountain”
Complete for time
20 x Power Cleans (95/65)
30 x Windshield Wipers (95/65)
40 x Wallballs (20/14)
50 x Abmat/GHD Sit-ups
40 x Wallball (20/14)
30 x Windshield Wipers (95/65)
20 x Power Clean (95/65)

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ANNOUNCEMENT: Due to the severity of the winter storm expected tomorrow we will be closed for regular classes. Please continue to check the Facebook page and the website for any possible changes.

Warm-up Drills
I. Speed Rope 2:00
II. 2-3 rounds of
5 x Pull-ups/Muscle-up Transitions
5 x Overhead Squat
5 x DB Snatch
III. Mobility

“Open Workout 18.3”
2 rounds for time of:
100 x Double-unders
20 x Overhead Squats (115/80)
100 double-unders
12 x Ring Muscle-ups
100 x Double-unders
20 x Dumbbell Snatches (50/35)
100 x Double-unders
12 x Bar Muscle-ups

Time Cap: 14:00

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