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. Speed Rope 2:00
II. 2-3 rounds of
25ft x Farmers Walk (Left)
25ft x Farmers Walk (Right)
7 x SDLHP
7 x KB Swings
III. Mobility
Impact/Focus: Deadlift Every :90
Warm up as needed before completing the following workload of Deadlift every :90 for 10 sets total.
3 x Deadlift
Notes: Athletes should plan to increase weight every 1-2 sets as form allows.
Post loads to comments.
“Swedish Fish”
Complete as many rounds/reps as possible in 6:00 of
Row 250
30 x Double unders
Rest 2:00
Complete as many rounds/reps as possible in 6:00 of
Row 250
30 x Double unders
Post total rounds/reps completed to comments.
Skill Development
Mobilize in preparation for “Murph”
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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: Push or Split Jerk 1RM
Warm up as needed (3 sets x 5 reps) before completing the workload below.
Push or Split Jerk x 1-1-1-1-1RM
Notes: Athletes should attempt to increase weight for each set, working up to a maximum effort single repetition Push Jerk. Get some, freaks.
Post loads to comments.
“Blackjack”
Four rounds for time of
9 x Burpees
15 x Slamball (40/20lbs)
21 x Wallball (20/14lbs)
Post scores to comments.
Read MoreANNOUNCEMENTS:
– 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. Run 400m/Row 500m
II. 2-3 rounds of
5 x Snatch Grip Deadlift (45/35)
5 x Power Snatch
5 x Overhead Squat
5 x Klokov Press
III. Mobility
Impact/Focus #1: 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.
Impact/Focus #2: KB Swing/GHD EMOTM
Complete the following workload every minute on the minute for 10:00.
Even: 15 x ‘American’ KB Swings (32/24)
Odd: 15 x GHD Sit-ups
ROMWOD
“Pigeons, Puppies, & Frogs”
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 MoreANNOUNCEMENTS:
– 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 MoreANNOUNCEMENTS:
– 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 MoreANNOUNCEMENTS:
– 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 MoreANNOUNCEMENTS:
– 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 MoreANNOUNCEMENTS:
– 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.
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