WOD & Blog

Tuesday 10.03.2017

By Samy Daghir / October 2, 2017 / 4 Comments

ANNOUNCEMENTS
– Our October On-Ramp class will begin Thursday October 12th at 6pm. Tell your friends!

Warm-up Drills
I. Run 200m
II. 2-3 rounds of
5 x Snatch Grip Deadlift
5 x Barbell Row
5 x Power Snatch
5 x Klokov Press
III. Mobility

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

Power Snatch 1-1-1-1-1 (95% 1RM)

Notes: Athletes should base their % off their 1RM established on 08.29.2017(link).

Post loads to comments.

“Bounded Not Bowed”
Complete for time
3 x Rope Climb Ascents
10 x Box Jump-overs (24/20”)
2 x Rope Climb Ascents
10 x Box Jump-overs
1 x Rope Climb Ascents
10 x Box Jump-overs
3 x Rope Climb Ascents
10 x Box Jump-overs
2 x Rope Climb Ascents
10 x Box Jump-overs
1 x Rope Climb Ascents
10 x Box Jump-overs

Post scores to comments.

Skill Development
A. Ring Complex
Perform 3-5 Rounds of the following Ring Complex, without resting or coming off the rings:
Muscle-up x 1
Ring Dip to max depth with :02 hold at bottom x 2
Support x :10
Ring Dip to max depth with :02 hold at bottom x 2
Muscle-up x 1

Notes: Muscle-ups start at full extension with turn-out and finish in the support with turn-out.

*and/OR*

B. 5 Rounds for quality of
-L-sit (rings or paralettes) x :15 + Ring Support x :10
-5 x Strict Dips
Rest 1:00 between rounds

Read More

Monday 10.02.2017

By Katelyn / October 1, 2017 / 5 Comments

Congratulations to Coach Ashley for taking 2nd place at her weightlifting meet at CrossFit Brickyard in CT! Awesome job, we’re all so proud of you!

ANNOUNCEMENTS
– Our October On-Ramp class will begin Thursday October 12th at 6pm. Tell your friends!

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: Enderton Front Squat Complex
Warm up as needed before working to establish a maximum weight in the following front squat complex.

1 x Front Squat w/ :03 pause
1 x Front Squat w/ double bounce
1 x Front Squat

Post loads to comments.

“Up Down”
Complete 4 rounds for time of
20 x Wallball (20/14)
20 x V-ups
20 x Push-ups

Notes: This workout will have a strict 14:00 time cap.

Post times to comments.

Read More

Friday 09.29.2017

By Katelyn / September 28, 2017 / 8 Comments

We want to wish Brigit good luck with her family’s move to South Dakota. It was a pleasure having her as a part of the community and training with us during her transition. Good luck Brigit!

ANNOUNCEMENTS
– Our October On-Ramp class will begin Thursday October 12th at 6pm. Tell your friends!

Warm-up Drills
I. Run 400m
II. 2-3 rounds of
10 x Hindu Push-ups
10 x Suitcase Deadlift
10 x Sumo Deadlift High Pull
III. Mobility

Impact/Focus: Deadlift 1RM
Warm up as needed (3 sets x 3 reps) before working to establish a new 1-rep maximum effort Deadlift.

Deadlift 1-1-1-1-1

Notes: Compare scores to 06.23.2017.

Post loads to comments.

“The Wall”
Complete for time
Run 800m
30 x Burpees (6″ touch)
Run 400m

Post times to comments.

Read More

Thursday 09.28.2017

By Samy Daghir / September 27, 2017 / 4 Comments
Finally caught being lazy in the supine position…

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

“Electron Clouds”
For time
Row 1000m
21 x Handstand Push-ups
21 x Toes-to-bar
Row 500m
15 x Handstand Push-ups
15 x Toes-to-bar
Row 250m
9 x Handstand Push-ups
9 x Toes-to-bar

Post scores to comments.

Skill Development: Striving for Virtuosity
5 Rounds for quality of
3-5 reps x Paralette Shoot Through’s
Rest :20-:30 seconds before each quality effort set

After completing the Shoot Through’s accumulate 1:30 of L-sit hold on rings or support bumpers/paralettes/dumbbells.

Notes: The shoot through drill uses paralettes or bumpers stacked at 12-18” off the floor. The movement begins in the plank position with a forward lean to elevation with arms locked out on the support items. The athlete maintains locked out arms and active shoulders as they tuck their knees to the chest and swing through to shoot the legs out forward of the support blocks as far as safe range of motion permits. Tucking knees to chest and swinging back to the plank position with rigid core and body position completes the repetition. Consider rx+ efforts to include the push-up and dip components of the “Paralette Shoot Through” movement as seen in the following video demonstration link found HERE.
Get some, freaks!

Read More

Wednesday 09.27.2017

By Katelyn / September 27, 2017 / 3 Comments

Warm-up Drills
I. Run 400m
II. 2 rounds of
:20 x Arm Bar Stretch
10 x KB Swings
10 x Walking Lunges
III. Mobility

Impact/Focus: Turkish Get-ups
Warm up as needed before completing the following workload for Turkish Get-ups.

Turkish Get-ups 3-3-2-2-1-1 (Increasing)

Notes: Compare scores to 07.27.2017.

Post loads to comments.

“Triple Threat”
Complete as many rounds/reps as possible in 10:00 of
10 x KB Swings (32/24)
12 x Box Jumps (24/20)
20 x Walking Lunges (Goblet)

Post rounds/reps completed to comments.

ROMWOD
“More Than Talk”

Read More

Tuesday 09.26.2017

By Samy Daghir / September 25, 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: Power Snatch
Warm up as needed (3 sets x 3 reps) before completing the following workload for Power Snatch.

Power Snatch 1-1-1-1-1 (90% 1RM)

Notes: Athletes should base their % off their 1RM established on 08.29.2017.

Post loads to comments.

“Nickel-Drops”
25-20-15-10-5 reps for time of
Pull-ups
Ring Push-ups
GHD Sit-ups

Post times to comments.

Skill Development
*See the whiteboard or ask a Coach for guidance if time permits.

Read More

Monday 09.25.2017

By Katelyn / September 24, 2017 / 5 Comments

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

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

Front Squat 2-2-2-2-2

Post loads to comments.

“Dark Matter”
Complete 5 rounds for time of
5 x Clean & Jerk (155/105)
50 x Double unders

Post times to comments.

Read More

Friday 09.22.2017

By Katelyn / September 21, 2017 / 2 Comments

Warm-up Drills
I. Run 400m
II. 2-3 rounds of
:15 x Handstand Hold
5 x Pull-ups
10 x SDLHP
III. Mobility

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

Deadlift 3-3-3-3-3

Notes: Compare scores to 05.19.2017.

Post loads to comments.

“Frantic?”
Complete 3 rounds for time of

15 x Handstand Push-ups
15 x Chest-2-Bar Pull-ups
15 x Thrusters (95/65)

Post times to comments.

Read More

Thursday 09.21.2017

By Samy Daghir / September 20, 2017 / 3 Comments
Dino Push Jerking 255lbs like buttah. Yesssss!

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

“Oh, Snap”
Complete as many rounds/reps as possible in 18:00 of
40kcal Row
40 x GHD Sit-ups
40 x 1-arm DB Snatch (alt.L/R;50/35lbs)
40 x Russian Twists (50/35lbs)
40 x Walking Lunges (20R+20L)

Notes: Each rotation of the torso is one repetition of a Russian Twist. Use a singe dumbbell held with both hands for this movement, feet elevated during execution. DB Snatch is 20 reps per arm, alternating sides with a single dumbbell. Walking lunges are 20 per leg.

Get some, freaks.

Post scores to comments.

Skill Development
*See whiteboard for guidance.

Read More

Wednesday 09.20.2017

By Katelyn / September 19, 2017 / 4 Comments

Warm-up Drills
I. Run 400m
II. 6:00 Dynamic Warm-up
High Knees
Butt Kicks
Shuffle
Karaoke
Hip Circles
Walking Lunges
III. Mobility

Impact/Focus: Clean Complex
Warm up as needed (3 sets x 3 reps) before working to establish a maximum weight in the following complex.

1 x Clean + 1 x Hang Clean + 1 Push/Split Jerk

Notes: Today’s clean movement will require catching the bar in the bottom of the squat position.

Post loads to comments.

“Bicarbonate”
Complete 6 rounds for time of
8 x Ring Dips
10 x Box Jumps (24/30)

Notes: Time cap is 10:00

Post times to comments.

Read More

Archives