WOD & Blog
ANNOUNCEMENTS
– Our November On-ramp class begins Tuesday November 6th @ 6pm. Tell your friends!
Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
:15 x Ring Support
5 x Pull-ups
7 x Clusters
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 (75% 1RM)
Notes: Athletes should reference their 1RM weight from 10.23.2018. Today’s repetitions will be touch and go from the floor.
Post loads to comments.
“World Champions!”
Complete 5 rounds for time
5 x Muscle-ups
5 x Clusters (Increasing)**See Notes
**Male: 75/95/115/135/155
Female: 65/75/95/105/115
Notes: Weights will increase each rounds for the clusters. Scaling for muscle-ups today will be a 2:1 ratio of pull-ups.
Post times to comments.
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ANNOUNCEMENTS
– Our November On-ramp class begins Tuesday November 6th @ 6pm. Tell your friends!
Warm-up Drills
I. Speed Rope 2:00
II. 2 rounds of
5 x Snatch Grip Deadlift
5 x Overhead Squat
5 x Klokov Press
5 x Snatch
III. Mobility
Impact/Focus: Snatch Doubles
Warm up as needed (3 sets x 3 reps) before completing the following workload for Snatch.
Snatch 2-2-2-2-2
Post loads to comments.
“Workout 17.5 Mod”
Complete 10 rounds for time of
9 x Thrusters (75/55)
35 x Double unders
Notes: Today’s scaling for single unders will be a 1:1 ratio. Move fast and embrace the burn.
Post times to comments.
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ANNOUNCEMENTS:
ON-RAMP 11.30.2018
– Our November On-ramp class begins Tuesday November 6th @ 6pm. Tell your friends!
Warm-up Drills
I. Row 1000m or 4:00 (whichever occurs first)
II. Coach’s Choice
III. Mobility
Impact/Focus: Floor Press 5-5-5-5-5
Warm-up as advised following the Floor Press movement introduction and instruction (see notes below) before completing the following workload.
Floor Press 5-5-5-5-5
Notes:
Protocol for warm-up sets and reps– increase weight evenly from empty bar/light loads to working loads. Once athlete(s) are adequately warmed-up and ready complete the five sets of five repetitions for the Floor Press.
Climb in weight as able, provided learning is facilitated as a priority and the work volume is capable of being executed well and with attention to detail regarding ‘points of performance’.
It is advisable to approach today’s training without any prior expectations, any loads lifted should not be determined utilizing Bench Press capabilities.
Post sets/weights to comments.
“El Nino Whispers”
5 Rounds for time of
Row 250m
10 x Burpees
10 x Toes-2-Bar
Notes: The Burpee today moves from the prone position on the deck (floor) through a push-up and into a jump with arms extended overhead. Both hands must touch the Rig/Pull-up Bar at the top of the repetition for it to be effectively completed. Scaled movements for Toes-2-Bar have three movement options at differing levels of difficulty/challenge.
Toes-2-Bar (rx) -> Knees-2-Elbows (challenging) -> Hanging Knee Raises or V-ups (intermediate), Supine Leg Raises (foundation).
Substituted movements will be applied at 15 repetitions per round in place of the 10 x Toes-2-Bar.
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ANNOUNCEMENTS
– Our November On-ramp class begins Tuesday November 6th @ 6pm. Tell your friends!
Warm-up Drills
I. Row 2:00
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Bear Crawl
25ft Inchworms
25ft Samson Lunge
25ft Pike Walk
25ft Lateral Lunge
III. Mobility
Impact/Focus: Back Squat
Warm up as needed before completing the following workload every :75 for 10 rounds.
1-2-3-4-5-6-7-8-9-10 x Back Squat (50% 1RM)
Notes: For those seeking an additional challenge today, the final set can become a max rep set.
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“Freight Train”
Complete the following for max reps in the time allotted
2:30 x Handstand Push-ups
:30 x Rest
2:30 x Ring Rows
:30 x Rest
2:30 x Wallball (20/14)
:30 x Rest
2:30 x Slamball (30/20)
Post reps completed per movement.
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ANNOUNCEMENTS
– Our November On-ramp class begins Tuesday November 6th @ 6pm. Tell your friends!
Warm-up Drills
I. Speed Rope 2:00
II. 2 rounds of
10 x Power Clean
10 x Abmat Sit-ups
10 x Scorpions
50ft x Low Bear Crawl (abmats balanced on lower back)
III. Mobility
Impact/Focus: Power Clean
Complete the following against a 15:00 clock. Include proper warm up sets (3 sets x 3 reps) before working up in single rep efforts.
Power Clean 1-1-1-1-1
Notes: Use today to work to a heavy single, if not a 1-rep maximum effort. Do not let the focus of chasing weight allow your form to suffer.
Post loads to comments.
“Knockturnal”
Complete for time
30 x KB Snatch (24/16)(15L/15R)(Alternating)
Then…
35-25-15-5 x Box Jumps (24/20)
5-15-25-35 x Abmat Sit-ups
Then…
30 x KB Snatch (24/16)(15L/15R)(Alternating)
Post times to comments.
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Congratulations to our resident ultra-marathoner Smiley Mike who completed the Ghost Train 100 mile race this past weekend. He finished the 100 miles in 23 hours 58 minutes! What an amazing accomplishment, we are so proud of you Mike!
ANNOUNCEMENTS
– Our November On-ramp class begins Tuesday November 6th @ 6pm. Tell your friends!
Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
5 x Pull-ups
10 x Push-ups
15 x Air Squat
III. Mobility
“Cindy/Mary”
Choose one of the following options
Option 1: “Cindy”
Complete as many rounds/reps as possible in 20:00 of
5 x Pull-ups
10 x Push-ups
15 x Air Squat
Option 2: “Mary”
Complete as many rounds/reps as possible in 20:00 of
5 x Handstand Push-ups
10 x Pistols (5L/5R)(Alternating)
15 x Pull-ups
Post workout choice and rounds/reps completed to comments.
Skill Development: Recovery Row/Planks
Complete the following
Row 1000m (Recovery Pace)
1:00 x Plank Hold
Row 500m (Recovery Pace)
1:00 x Plank Hold
Congratulations to our October on-ramp graduates! Mustafa, Dan, Meghan, and Deb will be working out along side you in regular classes. Please welcome them to our community.
Warm-up Drills
I. Run 400m
II. 2-3 rounds of
:15 x Ring Support
5 x Snatch Grip Deadlift
5 x Overhead Squat
5 x Snatch Balance
5 x Snatch
III. Mobility
Impact/Focus: Snatch Complex
Warm up as needed before working up in weight in the following Snatch complex.
Snatch + Hang Snatch + Overhead Squat
Notes: Today’s hang snatch will be completed at the knee.
Post loads to comments.
“Orionid Tabata”
Tabata x Hang Power Clean (95/65)
Rest 1 minute
Tabata x Ring Dips
Rest 1 minute
Tabata x Walking Lunges
Rest 1 minute
Tabata x Slamball (30/20)
Notes: The Tabata interval sequence today 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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Warm-up Drills
I. Row 40kcal
II. Work through the following, partition as needed
20 x Turkish Get-ups (10L/10R) @ light weight
10 x Pull-ups
10 x Scorpions
50ft x Low Bear Crawl (abmats balanced on lower back)
III. Mobility
(Suggestions: Three-position green band drill, Foam Roller x 10 passes for t-spine + mash lats)
Impact/Focus: Pull-ups & Turkish Get-ups EMOTM
Every minute on the minute for 14:00 complete the following workload assigned:
Odd minutes x Pull-ups @ 2,4,6,8,10,12,14 reps
Even minutes x Turkish Get-up (L) + Turkish Get-up (R)
Notes: Athletes may adjust weights for Turkish Get-ups if necessary however the intent is a challenging/heavy single rep effort that is sustainable across sets/reps within the minute time frame.
Post scores to comments as reps completed for each movement movement and weight utilized.
“Thumper-Skillskins”
10 Rounds for time of
3 x Deadlift (275/185lbs)
30 x Double-unders
Notes: 15 minute time cap incentive. Scaling for single-unders is 1:2 for today’s WOD. Scale deadlift loads as necessary towards the 50-60% of a 1RM. Those feeling frisky today are encouraged to complete this lil gem with unbroken repetitions for both movements and an increase in deadlift load to 315/245lbs.
Post scores to comments.
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Warm-up Drills
I. Row 35/30 Calories
II. 2-3 rounds of
5 x Pull-ups
10 x Hindu Push-ups
10 x Wallball (20/14)
III. Mobility
Impact/Focus: Back Squat
Warm-up as needed (3 sets x 3 reps) before completing the following workload for Back Squat.
Back Squat 3-3-3-3-3 (23X1 Tempo)
Notes: For a detailed explanation of what the number for today’s tempo back squats means please click HERE.
Post loads to comments.
“Kronos”
Complete 21-18-15-12-9 reps for time of
Row (Calories)
Wallball (20/14)
Post times to comments.
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Warm-up Drills
I. Run 400
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 3-3-3-3-3
Notes: Increase weight as able throughout working sets. Skill development is applicable on both the Push/Split Jerk technique as well as efficiency and position of re-rack.
Post loads to comments.
“WOD180503-ALT”
Complete 3 rounds of
1:00 x SDLHP (95/65)
1:00 x GHD sit-ups
1:00 x Push Press (95/65)
1:00 x GHD Sit-ups
3:00 to complete 200m sprint.
Notes: Remaining time is rest time after completing the run. Get some, freaks.
Post total reps completed for the workout
