WOD & Blog
ANNOUNCEMENTS:
– Join us for Memorial Day “Murph” on Monday May 29th at 9am.
-Charity’s Veteran Run To Home Base 9k fundraiser page link found HERE.
Warm-up Drills
I. Coach’s Choice
II. Mobility
Impact/Focus: Turkish Get-ups
Warm-up as needed before completing the following sets/reps of Turkish Get-ups.
2R+2L
2R+2L
2R+2L
1R+1L
1R+1L
1R+1L
Notes: Alternate every repetition of Turkish Get-ups from right and left side, thus the first working set would be 1L+1R x 2 at a given weight. Increase weights with each set as able.
Post scores to comments.
“Gymnasty-Thuglife”
Complete for time
Run 200m
20 x Pull-ups
20 x Ring Dips
Run 400m
20 x Pull-ups
20 x Ring Dips
Run 800m
20 x Pull-ups
20 x Ring Dips
Post scores to comments.
Skill Development
I. Individual Mobility/RomWOD efforts
II. 6 Rounds for quality work/max time in hold of
:15 x L-sit (rings/paralettes/hanging knee raise)
:45 x Rest/socialize
III. 4 Rounds for quality
:20 x Plank + Side Plank R + Side Plank L (total :60 work)
:30 x Rest/socialize
Shout out to WWE Superstars Becky, Charlotte, and Natalya for dropping in last week while they were in town. It was great meeting you!
ANNOUNCEMENTS:
– Join us for Memorial Day “Murph” on Monday May 29th at 9am.
Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
5 x Pull-ups
7 x Hollow Rocks
10 x Medicine Ball Cleans (20/14)
III. Mobility
Impact/Focus: Front Squat
Warm up as needed (3 sets x 5 reps) before completing the following workload for Front Squats.
Front Squat 1-1-1-1 (95% 1RM)
Notes: Complete the following workload percentage based off your current 1RM established on 04.17.2017.
Post loads to comments.
“Tier”
For time
12 x Power Cleans (165/115)
20 x Pistols (alternating)
9 x Power Cleans (185/125)
16 x Pistols (alternating)
6 x Power Cleans (205/135)
12 x Pistols (alternating)
Post times to comments.
Read More
ANNOUNCEMENTS:
– Join us for Memorial Day “Murph” on Monday May 29th at 9am.
Warm-up Drills
I. Run 200m
II. 3 rounds of
3 x Pull-ups (Deadhang)
7 x Push-ups (CFGS)
10 x Air Squats (Wall Therapy)
III. Mobility
“Cindy”
Complete as many rounds/reps as possible in 20:00 of
5 x Pull-ups
10 x Push-ups
15 x Air Squats
Notes: Yes, this is a benchmark WOD… Get some, freaks.
Post scores to comments.
Impact/Focus: Deadlift 5×3
Warm-up with 2-3 sets of 3 reps each, increasing weight in preparation for the working sets outlined below
Deadlift 3-3-3-3-3
Notes: Heavy is relative to personal discretion considering this lift is occurring post benchmark WOD. Strive for proper form and get after it… at least we’re going to be nice and waaaaarm.
Post scores to comments.
Read More
ANNOUNCEMENTS:
– Join us for Memorial Day “Murph” on Monday May 29th at 9am.
Warm-up Drills
I. Coach’s Choice
II. Mobility
Impact/Focus #1: Push/Split Jerk
Warm up as needed (3 sets x 5 reps) before completing the following workload for Push/Split Jerk.
Push/Split Jerk 1-1-1-1 (92.5-95%1RM)
Notes: To determine todays working weight, athletes should reference their 1RM set on 04.13.2017. Athletes feeling frisky today can push the 95% side, while those beat up from a full throttle week thus far or perhaps prioritizing skill work can work lower percentages.
Post scores to comments.
“Event Horizon”
For time
30 x Double-unders
12R+12L x KB Snatch (24/16kg)
30 x Double-unders
10R+10L x KB Snatch (24/16kg)
30 x Double-unders
8R+8L x KB Snatch (24/16kg)
30 x Double-unders
6R+6L x KB Snatch (24/16kg)
30 x Double-unders
4R+4L x KB Snatch (24/16kg)
30 x Double-unders
2R+2L x KB Snatch (24/16kg)
Notes: Alternate arms for the KB Snatch.
Post scores to comments.
Read More
ANNOUNCEMENTS:
– Join us for Memorial Day “Murph” on Monday May 29th at 9am.
Warm-up Drills
I. Run 200m
II. 6:00 Dynamic Warm-up
High Knees
Butt Kicks
Shuffle
Karaoke
Hip Circles
Walking Lunges
III. Mobility
Impact/Focus: Clean Doubles x :75 seconds
Warm up as needed (3 sets x 5 reps) before completing the following workload for Cleans (Full).
Every :75 for 7 rounds execute 2 x Full Cleans.
Post scores to comments.
“Pushing Pull”
Complete as many rounds and reps as possible in 10:00 of
Row 20kcal
10 x Burpees
Post scores to comments.
ROMWOD: “Hinge”
Read More
ANNOUNCEMENTS:
– Join us for Memorial Day “Murph” on Monday May 29th at 9am.
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 Triples
Warm up as needed (3 sets x 3 reps) before completing the following workload for Power Snatch.
Power Snatch 3-3-3-3-3
Post loads to comments.
“Levitate”
Complete for time
Run 800m
Then…
3 rounds of
10 x Overhead Squat (115/75)
25 x GHD Sit-ups
Then…
Run 800m
Post times to comments.
Read More
ANNOUNCEMENTS:
– Join us for Memorial Day “Murph” on Monday May 29th at 9am.
Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
5 x Pull-ups
7 x Kb Swings (24/16
10 x Goblet Squats (24/16)
III. Mobility
Impact/Focus: Front Squat
Warm up as needed (3 sets x 5 reps) before completing the following workload for Front Squats.
Front Squat 2-2-2 (90% 1RM)
Notes: Complete the following workload percentage based off your current 1RM established on 04.17.2017.
Post loads to comments.
“Task Priority Nate”
Complete 7 rounds for time of
2 x Muscle-ups
4 x Handstand Push-ups
8 x ‘American’ KB Swings (32/24)
Post times to comments.
Read More
ANNOUNCEMENTS:
– Join us for Memorial Day “Murph” on Monday May 29th at 9am.
Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
7 x KB Deadlift (24/16)
7 x Sumo Deadlift High Pull
7 x KB Swings
7 x Hollow Rocks
III. Mobility
Impact/Focus: Deadlift
Warm-up as needed (3 sets x 5 reps) before completing the following workload for Deadlifts.
Deadlift 5-5-5-5-5
Post loads to comments.
“Tabata Kabob”
Tabata x Burpees
Tabata x V-ups
Tabata x Slamball (40/20)
Tabata x Air Squat
Notes: The Tabata interval sequence is 8 Rounds of :20 seconds of maximal effort work followed by :10 seconds of rest. Score best/worst reps for each movement.
Post scores to comments.
Congratulations to Will and William for graduating our on-ramp program. Welcome to the family!
ANNOUNCEMENTS:
– Join us for Memorial Day “Murph” on Monday May 29th at 9am.
Warm-up Drills
I. 2 rounds of
Row 250m
5 x Pull-ups
10 x Walking Lunges
10 x Strict Press (45/35)
III. Mobility
Impact/Focus #1: Push/Split Jerk
Warm up as needed (3 sets x 5 reps) before completing the following workload for Push/Split Jerk.
Push/Split Jerk 1-1-1-1-1 (90% 1RM)
Notes: To determine todays working weight, athletes should reference their 1RM set on 04.13.2017. Athletes should aim to complete at least 4 singles at 90% for today.
Post scores to comments.
“Ups”
Complete as many rounds/reps as possible in 10:00 of
5 x Bar Muscle-ups
15 x Box Jumps (24/20)
Notes: Scale option for bar muscles ups = 10 x chest-2-bar pulls or current pull-up progression per round.
Post rounds/reps completed to comments.
Skill Development
– Slay GOATS
– Mobilize
ANNOUNCEMENTS:
– Join us for Memorial Day “Murph” on Monday May 29th at 9am.
Warm-up Drills
I. Run 200m
II. 6:00 Dynamic Warm-up
High Knees
Butt Kicks
Shuffle
Karaoke
Hip Circles
Walking Lunges
III. Mobility
“Everglades”
Complete 4 rounds for time of
Row 500m
Run 400m
Post times to comments.
ROMWOD
“Everything Burrito”