WOD & Blog
Warm-up Drills
I. Run 400m
II. 2-3 rounds of
5 x Pull-ups (Deadhang)
10 x Push-ups (CFGS)
15 x Air Squat (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.
“Atavistic”
Complete for time
10-9-8-7-6-5-4-3-2-1 reps x Pull-ups
1-2-3-4-5-6-7-8-9-10 reps x Wallball (20/14)
25-25-25-25-25-25-25-25-25-25 x Double unders
Post times to comments.
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Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
7 x Medicine Ball Deadlifts
7 x Medicine Ball Deadlift + Shrug
7 x Medicine Ball Cleans
7 x Medicine Ball Front Squats
III. Mobility
Impact/Focus: Clean Doubles
Warm up as needed (3 sets x 3 reps) before completing the following workload for Cleans.
Clean 2-2-2-2-2 (Increasing)
Notes: Today’s reps will be touch and go from the floor.
Post loads to comments.
“Friday the 13th”
Complete as many rounds/reps as possible in 13:00 of
Row 500m
13 x Russian Twists (40/20)
13 x Burpees over Rower
Post rounds/reps completed to comments.
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ANNOUNCEMENTS
– Our October On-Ramp class will begin Thursday October 12th at 6pm (TONIGHT!). Tell your friends!
Warm-up Drills
I. Run 400m
II. 3-5 Rounds for Quality (ROM facilitation)
5 x Deadhang Pull-ups
7 x Strict Push-ups
10 x KB Swings (24/16kg)
III. Mobility
“WAIS-IV”
Complete for time
5-4-3-2-1 x Muscle-ups
10-8-6-4-2 x Deadlift (255/175lbs)
10-8-6-4-2 x Box Jumps (24/20”)
Notes: As a substitution for muscle-ups athletes will complete a 2:1 ratio of jumping muscle-ups or 3:1 ratio of pull-ups & dips.
Post times to comments.
Skill Development
I. Coach’s Choice (time permitting)
ANNOUNCEMENTS
– Our October On-Ramp class will begin Thursday October 12th at 6pm (TOMORROW NIGHT!). Tell your friends!
Warm-up Drills
I. Coach’s Choice
II. 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 3-3-3-3-3 (Increasing)
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“Brew Crew”
Complete the following workload every minute on the minute for 10:00.
Odd: :45 x Max Reps Bumper Ground-2-Overhead (45/25lbs)
Rest :15
Even: :45 x Max Reps Walking Lunges
Rest :15
Post reps completed for each movement to comments.
ROMWOD: “Finding Fire”
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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 1RM
Warm up as needed (3 sets x 3 reps) before working to establish a new 1-rep max Power Snatch.
Power Snatch 1-1-1-1-1RM
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“Tabata Tamata”
Tabata x Hang Power Snatch (75/55lbs)
Rest 1 minute
Tabata x Mountain Climbers
Rest 1 minute
Tabata x Air Squat
Rest 1 minute
Tabata x Ab-mat Sit-ups
Notes: The Tabata interval sequence is 8 Rounds of :20 seconds of maximal effort work followed by :10 seconds of rest. Complete all 8 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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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
:15 x Handstand Hold
5 x Deadlift
5 x Power Clean
5 x Front Squat
III. Mobility
Impact/Focus: Pause Front Squat Triples
Warm up as needed (3 sets x 3 reps) before completing the following workload for Front Squat.
Front Squat 3-3-3-3-3 (:03 Pause)
Post loads to comments.
“Dominos”
Complete AMRAP in 3:00 of
4 x Handstand Push-ups
6 x Power Cleans (135/95lbs)
Rest 1 minute.
Complete two more efforts for a total of three x 3:00 AMRAPs.
Notes: Begin each subsequent 3 minute AMRAP (as many rounds/reps as possible) where the previous one arrested. There is one cumulative score in rounds + reps for today’s training.
Post total rounds/reps completed to comments.
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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 rounds of
5 x Pull-ups
7 x KB Swings
10 x Push-ups
III. Mobility
Impact/Focus: Push/Split Jerk
Warm up as needed (3 sets x 5 reps) before completing the following workload for Push/Split Jerk.
Push/Split Jerk 5-5-5-5-5
Post scores to comments.
“Two Step”
AMRAP 6:00 of
2-4-6… x Push Press (95/65lbs)
2-4-6… x Pull-ups
Rest 3:00
AMRAP 6:00 of
2-4-6… x Deadlift (225/155lbs)
2-4-6… x Burpees
Notes: For each AMRAP, with reps climbing by 2′s each round (2-4-6-8…etc.) work as high up the ascension ladder as possible before time expires. Consider the three minute rest window to be ‘active recovery’ as athletes change their own weights and re-clip their bars before moving into the second AMRAP (as many rounds/reps as possible). Get some, freaks.
Post scores to comments.
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ANNOUNCEMENTS
– Our October On-Ramp class will begin Thursday October 12th at 6pm. Tell your friends!
Warm-up Drills
I. Run 400m
II. 9 fundamentals x 5 reps each
III. Mobility
“Zero Ground”
Complete as many rounds/reps as possible in 17:00 of
Run 400m
8 x Overhead Squat (115/75)
15 x GHD Sit-ups
Post times to comments.
Skill Development
I. Coach’s discretion if time permits post-WOD.
ANNOUNCEMENTS
– Our October On-Ramp class will begin Thursday October 12th at 6pm. Tell your friends!
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: Clean
Warm up as needed (3 sets x 3 reps) before completing the following workload for Cleans.
3-3-3-3-3 (Increasing)
Notes: These are full Cleans, received at full depth in the Front Squat position. Increase weight across sets; Get some, freaks!
Post loads to comments.
Impact/Focus #2: Ring Dips
Warm-up as needed (3 sets x 5 reps) before working through one of the following training schemes as dictated by individual proficiency with the movement.
I. Weighted Ring Dips 5-4-3-2-1
II. Ring Dips 5-5-5-5-5
III. Modified Ring/Static Dips 5-5-5-5-5
Post scores to comments.
ROMWOD
“Be The Sunshine”
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