WOD & Blog

Tuesday 06.12.2018

By Katelyn / June 12, 2018 / 4 Comments

Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
3 x Muscle-up Transitions (Low Rings)
7 x Power Cleans
7 x Thrusters
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 (Touch & Go)

Notes: Today’s focus will be a technique refresher about proper barbell cycling.

Post loads to comments.

“Eradicate”
Complete 5 rounds for time of
5 x Muscle-ups (Ring)
7 x Sumo-Deadlift High Pull (95/65)
12 x Thrusters (95/65)

Notes: Today’s scaling will be a 1:1 ratio of pull-ups and ring dips per muscle-up.

Post times to comments.

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Monday 06.11.2018

By Katelyn / June 11, 2018 / 4 Comments

Warm-up Drills
I. Speed Rope 2:00
II. 2-3 rounds of
5 x Pull-ups
10 x Push-ups (CFGS)
15 x Air Squats (Wall Therapy)
III. Mobility

Impact/Focus: Back Squat Week 10
Warm up as needed (3 sets x 3 reps) before completing the following workload for Back Squats.

Back Squat 2-2-2-2-2

Post loads to comments.

“Lift Off”
Complete as many rounds/reps as possible in 12:00 of
Run 200m
10 x Hang Power Snatch (95/65)
10 x Burpees (Plate)

Post rounds/reps completed to comments.

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Friday 06.08.2018

By Katelyn / June 7, 2018 / 4 Comments

Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
:15 x Handstand Hold
10 x Push-ups
10 x Deadlift
10 x Front Squat
III. Mobility

Impact/Focus: Deadlift Week 9
Warm up as needed (3 sets x 5 reps) before completing the following workload for Deadlift.

Deadlift 3-3-3-3-3RM

Post loads to comments.

“Polar Opposites”
Complete for time
1-2-3-4-5-6-7-8-9 x Front Squat (135/95)
9-8-7-6-5-4-3-2-1 x Handstand Push-ups

Post times to comments.

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Thursday 06.07.2018

By Katelyn / June 7, 2018 / 4 Comments

Bethany and Jess crushing their handstand work post-WOD. Keep up the good work ladies!

Warm-up Drills
I. Run 400m
II. 2-3 rounds of
5 x Pull-ups
10 x KB Swings
10 x Hollow Rocks
III. Mobility

“Helen”
3 Rounds for time of
Run 400m
21 x American KB Swings (24/16kg)
12 x Pull-ups

Notes: Compare scores to 06.07.2017

Post scores to comments.

Skill Development: Turkish Get-ups
Complete the following for quality.

Turkish Get-ups 2-2-2-2-2

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Wednesday 06.06.2018

By Katelyn / June 6, 2018 / 5 Comments

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

Impact/Focus: Push Press Week 9
Warm up as needed (3 sets x 3 reps) before completing the following workload for Push Press.

Push Press 3-3-3-3-3RM

Post loads to comments.

“Lingering”
Complete as many rounds/reps as possible in 14:00 of
Row 500m
12 x Overhead Squats (95/65)
12 x Ring Dips

Post rounds/reps completed to comments.

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Tuesday 06.05.2018

By Katelyn / June 5, 2018 / 5 Comments

ANNOUNCEMENTS:
– Our June On-Ramp class begins tonight, Tuesday June 5th at 6pm. Tell your friends!

Warm-up Drills
I. Row 2:00
II. Coaches’ Choice
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 3-3-3-3-3 (Touch & Go)

Notes: Today’s focus will be a technique refresher about proper barbell cycling.

Post loads to comments.

“Ghost Rider”
Complete for time
6-6-6-6 x Single Arm Overhead DB Lunge (Each Leg)(50/35)
25-20-15-10 x Ring Rows
25-20-15-10 x GHD Sit-ups

Post times to comments.

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Monday 06.04.2018

By Katelyn / June 3, 2018 / 5 Comments

ANNOUNCEMENTS:
– Our June On-Ramp class begins tomorrow, Tuesday June 5th at 6pm. Tell your friends!

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

Impact/Focus: Back Squat Week 9
Warm up as needed (3 sets x 5 reps) before completing the following workload for Back Squat.

Back Squat 3-3-3-3-3 (Increasing)

Post loads to comments.

“Hill Top”
Climb the following ascension ladder as high as possible in 12:00 of
3-6-9-12-etc…x Clean & Jerk (135/95)
3-6-9-12-etc…x Lateral Burpees
3-6-9-12-etc…x Box Jumps (24/20)

Post total reps completed to comments.

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Friday 06.01.2018

By Katelyn / May 31, 2018 / 4 Comments

ANNOUNCEMENTS:
– Our June On-Ramp class begins  next Tuesday June 5th at 6pm. Tell your friends!

Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
10 x KB Swings
10 x SDLHP
10 x Goblet Squats
III. Mobility

Impact/Focus: Deadlift (Week 8)
Warm up as needed (3 sets x 5 reps) before completing the following workload for Deadlift.

Deadlift 5-5-5-5-5 (+5-10lbs from last week)

Notes: The initial % are based off of the 5RM that was established on 04.13.2018.

Post loads to comments.

“Overtime”
Complete 6 rounds for time of
10 x Toes-2-Bar
15 x Wallball (20/14)

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

Post times to comments.

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Thursday 05.31.2018

By Katelyn / May 31, 2018 / 4 Comments

ANNOUNCEMENTS:
– Our June On-Ramp class begins  next Tuesday June 5th at 6pm. Tell your friends!

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

Impact/Focus: Push Press (Week 8)
Warm up as needed (3 sets x 3-5 reps) before completing the following workload for Push Press.

Push Press 5-5-5-5 (+5-10lbs heavier than last training)

Notes: The original workload should be based of a percentage of the 5RM established on 04.11.2018.

**Example of athlete with 155lb working weight assignment for today. Warm-up sets would be something along the lines of 5 x 45, 5 x 95, 3 x 115, 3 x 135lbs before moving into four sets of 5 reps at the same goal weight of 155lbs. This is just a guide for athlete’s to reference when establishing an ideal warm-up protocol for each Push Press session. Prepare to move well and improve, freaks.

Post loads to comments.

“Power Elizabeth”
Complete 21-15-9 reps for time of
Power Clean (135/95)
Ring Dips

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Wednesday 05.30.2018

By Katelyn / May 29, 2018 / 5 Comments

ANNOUNCEMENTS:
– Our June On-Ramp class begins  next Tuesday June 5th at 6pm. Tell your friends!

Warm-up Drills
I. Speed Rope 2:00
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: Back Squat Week 8
Warm up as needed before completing the following workload for Back Squat.

Back Squat 5-5-5-5-5 (+5-10lbs heavier than last)

Notes: If you are not recovered from “Murph” and cannot complete your sets/reps, complete them at the weight you used the previous week. The initial % are based off of the 5RM that was established on 04.02.2018.

Post loads to comments.

“Far-cry”
Complete for time
10-8-6-4-2 x Power Snatch (115/75)
50-40-30-20-10 x Double unders

Post times to comments.

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