WOD & Blog
ANNOUNCEMENTS:
– Bring-A-Friend/Free Intro workout will be Saturday April 29th @ 11am. Tell your friends!
– Our May On-ramp class begins Tuesday May 2nd @ 6PM!
Warm-up Drills
I. Run Indoors
II. 6:00 Dynamic Warm-up
High Knees
Butt Kicks
Shuffle
Karaoke
Hip Circles
Walking Lunges
III. Mobility
Impact/Focus #1: Power Clean Doubles
Warm-up as needed (3 sets x 3 reps) before completing the following workload for Power Cleans.
Power Clean 2-2-2-2-2
Notes: Today’s repetitions will be completed as touch and go from the floor.
Post loads to comments.
Impact/Focus #2: EMOTM Skill Work
Complete the following workload every minute on the minute for 12:00.
Minute 1: 12 x Toes-2-Bar
Minute 2: 8 x Pistols (4L/4R)
Minute 3: 40 x Double unders
Post reps completed to comments.
ROMWOD
“Need For Speed”
ANNOUNCEMENTS:
– Bring-A-Friend/Free Intro workout will be Saturday April 29th @ 11am. Tell your friends!
Warm-up Drills
I. Coach’s Choice
II. Mobility
Impact/Focus: Snatch Triples x :90
Warm-up as needed before completing the following every :90 seconds for seven total efforts/rounds. Every :90 execute 3 x Snatch (full). Athletes should plan to increase weights every 1-2 sets and prepare accordingly by staging necessary weights before the clock starts.
Every :90 for 7 rounds: 3 x Snatch (full;touch-n-go)
Notes: Go heavy, but do it well. This is the full Snatch Olympic Lift, with the barbell received in the bottom of the Overhead Squat position. Emphasis will be on ‘touch and go’ style barbell cycling in order to improve Olympic Lifting efficiency during our heavy training sessions as well as develop barbell cycling metcon capacity.
Get some, freaks.
Post loads to comments.
“Fight-Tasked”
Complete the following for time
21 x Wallball (20/14lbs)
21 x Sumo Deadlift High-Pull (BB:75/55lbs)
21 x GHD Sit-ups
21 x Push Press (BB:75/55lbs)
21 x American KB Swing (24/16kg)
Then…
15 x Wallball (20/14lbs)
15 x Sumo Deadlift High-Pull (BB:75/55lbs)
15 x GHD Sit-ups
15 x Push Press (BB:75/55lbs)
15 x American KB Swing (24/16kg)
Then…
9 x Wallball (20/14lbs)
9 x Sumo Deadlift High-Pull (BB:75/55lbs)
9 x GHD Sit-ups
9 x Push Press (BB:75/55lbs)
9 x American KB Swing (24/16kg)
Post scores to comments.
Skill Development
I. Mobilize
II. See your Coach post WOD if you should seek some helpful guidance for Skill Development Conditioning.
Pistol Pete is recovering well from his rotator cuff surgery. Get well soon Peter, we can’t wait to have you back!
ANNOUNCEMENTS:
– Bring-A-Friend/Free Intro workout will be Saturday April 29th @ 11am. Tell your friends
– Our May On-ramp class begins Tuesday May 2nd @ 6PM!
Warm-up Drills
I. Run 400m
II. 2 rounds of
5 x Pull-ups (Deadhang)
10 x Push-ups (CFGS)
15 x Air Squats (Wall Therapy)
III. Mobility
Impact/Focus: Enderton Front Squat Complex
Complete the following workload of Front Squat Complex based off your current 1RM established on 04.17.2017.
3×1 @ 70% 1RM
3×1 @ 75% 1RM
Notes: 1 rep of the complex = 3 total front squat reps completed. Rep 1 = :03 Pause, Rep 2= double bounce, Rep 3 = normal front squat.
Post loads to comments.
“Misdemeanor Offense”
Complete for time
Run 400m
30 x Pull-ups
30 x Ring Push-ups
Run 400m
20 x Pull-ups
20 x Ring Push-ups
Run 400m
10 x Pull-ups
10 x Ring Push-ups
Notes: Those looking for more challenging effort should complete chest-2-bar pull-ups for the workout.
Post times to comments.
Read More
ANNOUNCEMENTS:
– Bring-A-Friend/Free Intro workout will be Saturday April 29th @ 11am. Tell your friends!
Warm-up Drills
I. Row 500m
II. 6:00 Dynamic Mobility
25ft Duck Walk (PVC Overhead)
25ft Crab Walk
25ft Bear Crawl
25ft Inchworms
25ft Spider Lunge
10 x Scorpion Stretch
III. Mobility
“No Shortcuts”
Complete as many rounds/reps as possible in 6:00 of
8 x Bar Facing Burpees
10 x Overhead Squats (95/65)
35 x Double Unders
Rest 2:00
Repeat for 3 total AMRAPs.
Post rounds/reps completed for each AMRAP to comments.
Skill Development
3 rounds for quality of
Row 21kCal
:30 x L-Sit/Ring Support
Warm-up Drills
I. Coach’s Choice
II. Mobility
Impact/Focus: Max Effort Cleans
Warm up as needed (3 sets x 5 reps) before completing the workload below.
Clean x 5-3-3-1-1-1RM
Notes: Athletes should attempt to increase weight for each set, working up to a maximum effort single repetition effort. These are Full Cleans, with the bar received in the full Front racked squat position after pulling the weight from the floor. Get some, freaks.
Post scores to comments.
“Beauty & The Beast”
3 Rounds for time of
7 x Bar Muscle-ups
25 x Thrusters (75/55lbs)
Post times to comments.
Skill Development: MOBWOD or ROMWOD
Choose to perform from the following Mobility areas of emphasis or execute a daily ROMWOD, feel free to also select poses of choice (see ROMWOD.com movement index) to work through as well.
Mobility
-Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
-Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
-Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
ANNOUNCEMENTS:
– Bring-A-Friend/Free Intro workout will be Saturday April 29th @ 11am. Tell your friends!
Warm-up Drills
I. Run 400.
II. 9 Fundamentals x 5 reps each
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 5-5-5-5-5 (75% 1RM)
Notes: To determine todays working weight, athletes should reference their 1RM set on 04.13.2017.
Post loads to comments.
Impact/Focus #2: GHD/Push-up EMOTM
Complete the following workload every minute on the minute for 12:00.
Odd: 15 x GHD Sit-ups
Even: 12 x Plyo Push-ups
Post reps completed to comments.
ROMWOD
“Take It Down”
Warm-up Drills
I. Coach’s Choice
II. Mobility
Impact/Focus: Power Snatch Doubles x :75 Repeats
Warm-up as needed before completing the following every :75 seconds for eight total efforts/rounds. Every :75 execute 2 x Power Snatch. Athletes should plan to increase weights every 1-2 sets and prepare accordingly by staging necessary weights before the clock starts.
Every :75 for 8 rounds: 2 x Power Snatch
Notes: Go heavy, but do it well. Emphasis will be on barbell cycling in order to improve Olympic Lifting efficiency during our heavy training sessions as well as develop barbell cycling metcon capacity. Get some, freaks.
Post loads to comments.
“Hel-Rowww”
3 Rounds for time of
Row 500m
12 x Handstand Push-ups
21 x Box Jumps
Post times to comments.
Skill Development
I. Mobilize
II. L-sit/Ring Support drills (see whiteboard for guidance)
Congratulations to Jaymes, Kerri, Nate, Abby, Samy, Jeff, Christine, Jessica, Christin, Shawna (not pictured), Mike (not pictured), and Tom (not pictured). On Saturday they all completed the Tough Ruck 2017 which was 26.2 miles with 20-35lbs rucks on their backs. We’re so proud of you all!
Warm-up Drills
I. Run 400m
II. 2-3 rounds of
5 x Pull-ups
7 x Hindu Push-ups
10 x Front Squats (45lbs)
III. Mobility
Impact/Focus: Front Squat 1RM
Warm up as needed (3 sets x 5 reps) before working to establish a new 1-rep maximum Front Squat.
Front Squat 1-1-1-1-1RM
Post loads to comments.
“Revolutionary”
Complete as many rounds/reps as possible in 10:00 of
10 x Toes-2-Bar
10 x DB Snatches (50/35)(5L/5R)(Alt.)
Post rounds/reps completed to comments.
Read More
Fair Winds and Following Seas (roads/trails) to those embarking on this year’s Tough Ruck memorial event in the beautiful united effort to honor our fallen heroes by enduring a 26.2 mile Ruck. Get some, freaks!
Warm-up Drills
I. 3 Rounds for quality of
Run x 3 Indoor Laps (~200m)
10 x Walking Lunges
10 x Hollow Rocks
II. Mobility
Impact/Focus: Walking Lunges
Warm up as needed with 2-3 sets of 6 reps each.
Athletes will have 4 attempts to move a maximum load for 10 steps of walking lunges (back rack).
10 steps x Walking Lunges (Back Rack)
Post loads to comments.
“Purgatory 14”
14:00 AMRAP of
5 x Muscle-ups
10 x Burpees
20 x Abmat Sit-ups
Post scores to comments.
Skill Development
I. Mobility work
II. Myofascial Release (Roll and mash/smash)
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
Impact/Focus: Push or Split Jerk
Warm up as needed (3 sets x 5 reps) before completing the workload below.
Push or Split Jerk x 5-4-3-2-1RM
Notes: Athletes should attempt to increase weight for each set, working up to a maximum effort single repetition Push Jerk. Unless strange ritualistic nature kicks in these sets should come from the rack versus the floor. Get some, freaks.
Post loads to comments.
“Volume Frequencies”
6 Rounds for time
12 x American KB Swings (32/24kg)
40 x Double-unders
Post times to comments.
Skill Development
I. Mobility work
II. Myofascial Release (Roll and mash/smash)