WOD & Blog

ANNOUNCEMENTS:
– Our February On-ramp begins next Tuesday (2/6) at 6pm! Tell your friends!

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

“Antithesis”
Complete as many rounds/reps as possible in 10:00 of
8 x Deadlift (225/155)
12 x Ring Dips

Notes: Rx+ = Deadlift 275/185. Get some, freaks!

Post rounds/reps completed to comments.

ROMWOD
“Forward Thinking”

Skill Development
Slay GOATS

Warm-up Drills
I. Coach’s Choice
II. 2 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 Singles x :75
Warm up as needed before completing the following workload every :75 for 10 rounds.

1 x Power Snatch

Notes: Increase weight as form allows. Peak sets would ideally be around 90-105% 1RM.

Post loads to comments.

“Trapeze Tuesday”
5 Rounds for time of
4 x Bar Muscle-ups
10 x Box Jumps (24/20”)
15 x GHD Sit-ups

Notes: Bar Muscle-ups will have scaling options at 6 reps for Jumping Bar Muscle-ups or 8 x Pull-ups (chest-2-bar if able). GHD Sit-ups have a requisite hand touch to ground and feet on each side of the respective range of motion if earning an rx’d score on this WOD.

Post scores to 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

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

Front Squat 5-4-3-2-1

Post loads to comments.

“Be The Machine”
Complete 21-15-9 reps for time of
Thrusters (95/65)
Bar Facing Burpees

Post times to comments.

Warm-up Drills
I. Coach’s Choice
II. 2 Rounds of
5 x Snatch Grip Deadlift (45lbs/PVC)
5 x Power Snatch
5 x Klokov Press
5 x Overhead Squat
III. Mobility

“Open WOD 11.1”
Complete as many rounds and reps as possible in 10 minutes of
30 x Double-unders
15 x Power Snatch (75/55lbs)

Post scores to comments.

Skill Development: Ring Dips
I. Ring Dips or Static Dips (Matador Dip Bars or Paralettes)
Option A: Rings
3 sets of max strict repetitions, rest as needed between efforts
3 sets of max reps kipping, rest as needed between efforts
Option B: Matadors (Dip Bars or Paralettes)
Complete 6 sets of 5-8 repetitions focusing on strict form, rest as needed between efforts.

Post strict/kipping sets and rep totals to comments.

ANNOUNCEMENT:
Sweatshirt Pre-Order Time! We are going to be placing a sweatshirt order at the end of next week (2/2). Here’s the new design, available in a hoodie or zip-up.

Cost: $45

There will be preorder sign up sheets at the front desk with some sample sizes (please try on BEFORE your workout). Please write your name and size. The sizes are unisex so no need to designate Mens or Women’s.
Once we place the order you’ll be charged and the product with arrive the following week.

Warm-up Drills
I. Row 500m
II. 2-3 rounds of
:15 x Handstand Hold
10 x Hollow Rocks
10 x Walking Lunges
III. Mobility

“Preparatory”
Complete 40-30-20-10 reps for time of
Row (Calories)
GHD Sit-ups
Walking Lunges (24/16)(Goblet Hold)
Russian Twists (24/16)

Post times to comments.

Skill Development
Slay GOATS

Warm-up Drills
I. Speed Rope x 4:00 (cumulative)
or
Speed Rope ‘Rep Ladders’
Single-unders: 10-20-30-40-50-40..10
Double-unders: 5-10-15-20-25-20-15-10-5
II. Mobility

Impact/Focus: Overhead Squat EMOTM x 10
Warm up as needed before completing the following workload every minute on the minute for ten total rounds

EMOTM 1,2,3…10 x Overhead Squat (135/95lbs)
:15 x Barbell Re-rack/Recovery time

Notes: The first minute begins with 1 rep, the second two reps, the third three reps, continuing in this fashion until ten reps are to be completed in the final round. Athletes will be given :15 for transition time and or weight adjustments/barbell re-racking. Weight guidelines are 135/95lbs, however appropriate weight scaling should be applied as needed.

Post loads/total reps completed to comments.

“Trifecta”
15-12-9-6-3 reps for time of
Pull-ups (C2B)
Slamball (40/20lbs)
Push-ups

Post times to comments.

ROMWOD: “Mental Games”

“Restlessness is discontent and discontent is the first necessity of progress. Show me a thoroughly satisfied man – and I will show you a failure.”
–Thomas Alva Edison

Warm-up Drills
I. Row 500m
II. 7:00 Dynamic Warm-up
Jog -> Sprint
High Knees
Butt Kicks
Shuffle
Karaoke
High Skip
*Extra Credit*
Free standing kick-ups or HS walk practice x short distance
II. Mobility

Impact/Focus: Power Clean Doubles
Warm up as needed (3 sets x 3 reps each) before working up to a challenging double for Power Clean.

Power Clean 2-2-2-2-2

Notes: Climb in weight across sets, if it’s there today, set a personal record. Athletes should attempt to complete Touch N’ Go repetitions for as long as they can manage. Hook grip, freaks! Reference scores posted to 12.27.2017 linked HERE.

Post loads to comments.

“One Dog Night”
5 Round for time of
5 x Push Jerk (155/105lbs)
10 x Toes-2-Bar
15 x Box Jump Over’s (24’20”)

Post scores to 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.

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.

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.