(603) 782-8230 | [email protected]

WOD & Blog

Monday 07.23.2018

By Chase / July 23, 2018 / 0 Comments

Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
5 x Toes-2-Bar
10 x Hollow Rocks
15 x Air Squats
III. Mobility

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

Front Squat 4-4-4-4-4 (@ 80%)

Notes: For todays weight, athletes should base their % off of the number they hit last week on 07.18.2018.

Post loads to comments.

“Shark Skin”
Complete against a 12:00 clock
15-12-9-6-3 x Toes-2-Bar
25-25-25-25-25 x Double unders

In time remaining…
Max Calories Row

Post time for workout, and calories rowed to comments.

Read More

Friday 07.20.2018

By Chase / July 19, 2018 / 3 Comments

Congratulations to our July on-ramp graduates Pete and Brinck! Awesome job guys and we look forward to seeing you in the regular classes soon!

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

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

Power Clean 1-1-1-1-1

Post loads to comments.

“Halo Top”
Complete for time

Run 400m
21-15-9 reps of
Overhead Squat (135/95)
‘American’ KB Swings (32/24)

Then…
Run 400m

Post times to comments.

Read More

Thursday 07.19.2018

By Chase / July 18, 2018 / 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

“300” (Couresy of CFNE)
Complete 10 rounds for time:

5 x Strict Chest-2-Bar Pull-ups
10 x “X” Dumbbell Movement (50/35)
15 x GHD Sit-ups

Round 1 – Dumbbell Push Press
Round 2 – Dumbbell Burpees
Round 3 – Dumbbell Power Clean
Round 4 – Dumbbell Renegade Row
Round 5 – Dumbbell Lunge Steps (Front Rack)
Round 6 – Dumbbell Front Squats
Round 7 – Dumbbell Bent Over Rows
Round 8 – Alternating Dumbbell Snatches (5L/5R)
Round 9 – Dumbbell Deadlift
Round 10 – Dumbbell Thrusters

Time Cap: 30:00

Notes: Scaling options for pull-ups today will be strict pull-ups or pull-ups using a barbell as we’ve been using during previous pull-up work. Get some, Freaks!

Post times to comments.

Read More

Wednesday 07.18.2018

By Chase / July 17, 2018 / 3 Comments

Warm-up Drills
I. Speed Rope 2:00
II. 2-3 rounds of
5 x Pull-ups
10 x Hollow Rocks
10 x Goblet Squats
III. Mobility

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

Front Squat 2-2-2-2-2

Notes: Athletes should put specific focus in their front squat technique throughout this strength cycle. Next week we will be progressing towards working including the clean at the end of the week. Some of you may know, the front squat is an lift that will directly build strength for the receiving position of the clean. It will also carry over to other movements we perform on a regular basis (push/split jerk hint hint, thrusters, wall ball, medicine ball clean, etc). Focus your efforts on improving your upright position and depth as much as possible and you’ll see even more progress across the board.

Post loads to comments.

Flight Simulator AMRAP
Complete the following pyramid of Double-unders as many times as possible against a 8:00 Running Clock:
5-10-15-20-25-20-15-10-5

Notes: Complete each rung on the ladder unbroken before moving on.  All the way up and down is a complete evolution.

Post rounds completed to comments.

ROMWOD
“Thrive”

Read More

Tuesday 07.17.2018

By Chase / July 17, 2018 / 3 Comments

Warm-up Drills
I. Row 2:00
II. Coaches Choice
III. Mobility

Impact/Focus: 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

Post loads to comments.

“Magic Trick”
Complete 5 rounds for time of
20 x Calorie Row
15 x Burpees (6″ Target)

Post times to comments.

Read More

Monday 07.16.2018

By Chase / July 15, 2018 / 3 Comments

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

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

Snatch 1-1-1-1-1

Post loads to comments.

“Limited Opportunity”
Complete as many rounds/reps as possible in 12:00 of
Run 200m
15 x Thrusters (95/65)
15 x Bumper Ground-2-Overhead

Post rounds/reps completed to comments.

Read More

Friday 07.13.2018

By Chase / July 12, 2018 / 0 Comments

Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
:15 x Handstand Hold
5 x Power Clean
10 x Abmat Sit-ups
III. Mobility

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

Power Clean 3-3-3-3-3

Post loads to comments.

“Double Up”
Complete for time

3 rounds of
12 x Handstand Push-ups
20 x GHD Sit-ups

Then 3 rounds of
50ft x Handstand Walk
15 x Box Jumps (24/20)

Post times to comments.

Read More

Thursday 07.12.2018

By Chase / July 12, 2018 / 2 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

“Luck of the Draw”
Complete for time
Run 400m
15 x Power Snatch (95/65)
Run 400m
12 x Power Snatch (95/65)
Run 400m
9 x Power Snatch (95/65)
Run 400m
6 x Power Snatch (95/65)
Run 400m
3 x Power Snatch

Post times to comments.

Skill Development: Muscle up Practice
Choose one of the following
I. 3-3-3-3 x Kipping Muscle-ups
II. 2-2-2-2 x Strict Muscle-ups
III. 3-3-3-3 x Muscle-up Negatives
IV. 5-5-5-5 x Pull-ups/Ring Dips

Read More

Wednesday 07.11.2018

By Chase / July 11, 2018 / 3 Comments

Thanks to CJ and Becky from the WWE for dropping by yesterday before their show! It was great having them in for a workout.

Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
5 x Toes-2-Bar
10 x Hollow Rocks
10 x Goblet Squats
III. Mobility

Impact/Focus: Front Squat
Warm up as needed before completing the following workload every :90 for 8 rounds.

5 x Front Squat (80-85% 3RM)

Notes: Today’s working percentages should be based of the weight they hit on 07.03.2018.

Post loads to comments.

“Cowboy Games”
Complete for time

Row 500m

Then 10-9-8-7-6-5-4-3-2-1 reps of
Toes-2-Bar
Push-ups

Then…

Row 500m

Post times to comments.

Read More

Tuesday 07.10.2018

By Chase / July 10, 2018 / 3 Comments

Warm-up Drills
I. Speed Rope 2:00
II. 2-3 rounds of
50 ft x Waiters Walk
10 x KB Press (5L/5R)
10 x KB Swings
III. Mobility

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

Turkish Get-up x 2-2-2-2-2

Notes: Today athletes will complete 2 reps on one arm without putting the kettlebell to the ground between reps. Then switch arms and repeat.

Post loads to comments.

“Boulder Games”
Complete as many rounds/reps as possible in 6:00 of
8 x Shoulder-2-Overhead (135/95)
24 x Double Unders

Rest 2:00

Complete as many rounds/reps as possible in 6:00 of
12 x ‘American’ KB Swings (32/24)
24 x Double Unders

Post rounds/reps completed for each AMRAP to comments.

Skill Development
Accumulate 3:00 L-Sit Hold (Rings, Paralettes, Matador, Hanging)

Read More

Archives