WOD & Blog

Tuesday 10.31.2017

By Samy Daghir / October 30, 2017 / 3 Comments

ANNOUNCEMENTS:
– Our November on-ramp begins next Tuesday Nov 7th at 6pm! Spread the word!

Pssst, Hey, Freaks… We encourage you to show your Halloween spirit by wearing a costume to the gym tomorrow!
You can workout in it if you’d like but we’d at least like a picture of everyone before each class.
There might even be a prize for the best costume…

Warm-up Drills
I. Run 400m
II. 2-3 rounds of
5 x Pull-ups (Deadhang)
10 x Push-ups (CFGS)
10 x Hollow Rocks
III. Mobility

“Hallowed Grounds”
For time
Run 800m
50 x GHD Sit-ups
40 x Overhead Walking Lunges (45/25lbs)(20R/20L)
30 x Bumper Ground-2-Overhead (45/25lbs)
20 x Ring Dips

Post scores to comments.

Skill Development: Posterior Chain
Select one of the following and complete for quaility
I. Back Extensions 3-4 sets × 15 reps
II. Glute Ham Raises 3-4 sets × 10 reps
III. Good Mornings 3-4 sets × 12 reps

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Monday 10.30.2017

By Katelyn / October 30, 2017 / 3 Comments

ANNOUNCEMENTS:
– Our November on-ramp begins next Tuesday Nov 7th at 6pm! Spread the word!

Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
5 x Deadlift
5 x Power Clean
5 x Front Squat
5 x Push Press
III. Mobility

Impact/Focus: Thrusters

“Elegant Design”
Complete 5 rounds for time of

8 x Burpees
10 x Toes-2-Bar
12 x KB Snatch (24/16)(6L/6R)(Alt.)

Post times to comments.

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Friday 10.27.2017

By Samy Daghir / October 26, 2017 / 4 Comments

Warm-up Drills
I. Run 400m
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 #1: Push/Split Jerk
Warm up as needed (3 sets x 3 reps) before completing the following workload for Push/Split Jerk.

Push/Split Jerk 2-2-2-2-2 (Increasing)

Notes: Get after it, freaks.

Post loads to comments.

“MATLAB”
Complete as many rounds/reps as possible in 12:00 of
5 x Ring Muscle-ups
10 x Slamball (40/20lbs)
15 x Wallball (20/14lbs)

Post scores to comments.

Skill Development
I. See Whiteboard/Coach’s Choice (time permitting)

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Thursday 10.26.2017

By Samy Daghir / October 26, 2017 / 4 Comments
Ohhhhhhhh SNAP! (Thoughts, freaks?)

Warm-up Drills
I. Coach’s Choice
II. Mobility
III. Warm-up sets/reps for the heavy oly component of the metcon

“Mush”
For time
Row 500m
15 x Power Clean (155/105lbs)
Row 400m
12 x Power Clean
Row 300m
9 x Power Clean
Row 200m
6 x Power Clean
Row 100m
3 x Power Clean

Post scores to comments.

Skill Development
I. Ring Support (tabata)
Score cumulative seconds in hold
II. Pull-ups 5 sets of (7 @ 81X2 tempo)
Score is getting stronger
III. 3 sets Push-ups (15 @ 2111 tempo)
Score is getting stronger
IV. L-sit (tabata)
Score cumulative seconds in hold

Post scores to comments.

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Wednesday 10.25.2017

By Katelyn / October 24, 2017 / 5 Comments

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: Overhead Squat
Warm up as needed (3 sets x 3 reps) before working against a 12:00 clock to build to a heavy triple.

Overhead Squat 3-3-3-3-3 (:02 Pause)

Post loads to comments.

“Spell Bound”
Complete 5 rounds for time of
10 x Burpees
40 x Double unders

Post times to comments.

ROMWOD
“Conquer From Within”

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Tuesday 10.24.2017

By Samy Daghir / October 23, 2017 / 3 Comments
Heidi crushing an ascent in the White Mountains! YESSSSS

Warm-up Drills
I. Run 400m
II. 2-3 rounds of
5 x Pull-ups (Deadhang)
10 x Push-ups (CFGS)
10 x Hollow Rocks
III. Mobility

“Power Grind”
Complete as many rounds/reps as possible in 15:00 of
6 x Power Snatch (115/75lbs)
12 x Pull-ups
21 x GHD Sit-ups

Post scores to comments.

Skill Development:
“Free Range Handstand Work EOMOTM”
Select from the following options, or have them assigned by your Coach and execute every other minute on the minute for 12 minutes for quality/practice effect:
a. Walk max distance on hands
b. static handstand hold against wall x max time
c. free standing static handstand hold x max time

Notes: Work for a minute, rest for a minute.

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Monday 10.23.2017

By Katelyn / October 22, 2017 / 7 Comments

Warm-up Drills
I. Run 400m
II. 2-3 rounds of
5 x Power Clean
5 x Front Squat
5 x Press
5 x Push Press
III. Mobility

Impact/Focus: Thruster 6RM
Warm up as needed (3 sets x 3 reps) before working to establish a maximum effort 6-rep thruster.

Thruster 6-6-6-6-6

Post loads to comments.

“Thunder”
Complete 3 rounds for time of
Run 400m
20 x ‘American’ KB Swings (24/16)
40 x Air Squats

Post times to comments.

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Friday 10.20.2017

By Katelyn / October 19, 2017 / 2 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 Front Squat
III. Mobility

Impact/Focus: Clean Complex
Warm up as needed before working to establish a maximum effort in the following Clean complex.

1 x Clean (:02 pause below knee) + 1 x Hang Clean (at knee)

Post loads to comments.

“Hail Mary”
Complete 30-20-10 reps for time of
DB Snatch (50/35)(Alternating)
Ring Push-ups
Walking Lunges (Goblet)

Post times to comments.

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Thursday 10.19.2017

By Samy Daghir / October 18, 2017 / 4 Comments

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

Impact/Focus: Push Press + Push Jerk + Split Jerk
Warm-up as needed before working through 5-7 sets of the following barbell complex, climbing it weight as able across working sets.

Push Press + Push Jerk + Split Jerk

Post scores to comments.

“Double Burn”
6 Rounds for time of
Run 200m
10 x Toes-2-Bar

Post scores to comments.

Skill Development
I. See Whiteboard/Coach’s Choice (time permitting)

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Wednesday 10.18.2017

By Katelyn / October 17, 2017 / 5 Comments

Congratulations to Smiley Mike for finishing the Chicago Marathon! We’re proud to see what he can accomplish next season!

“There is nothing noble in being superior to another, True Nobility is in being superior to your previous self.” -Earnest Hemingway

Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
:15 x Handstand Hold
10 x Push-ups
10 x Deadlift (45lbs)
III. Mobility

“Diane”
Complete 21-15-9 reps of
Deadlift (225/155)
Handstand Push-ups

Post times to comments.

ROMWOD
“Serious Chill”

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