WOD & Blog

“There has never been a philosophy, a theory or a doctrine that attacked, or limited, reason which did not also preach submission to the power of some authority. Philosophically, most do not understand the issue to this day; but they have sensed it since prehistoric times. Observe the nature of mankind’s earliest legends—such as the fall of Lucifer … for the sin of defying authority.
Or the story of Prometheus, who taught men the practical arts of survival.
Power-seekers have always known that if men are to be made submissive, the obstacle is not their feelings, their wishes or their “instincts,” but their minds; if [people] are to be ruled, then the enemy is reason.”—Ayn Rand

Warm-up Drills
I. Coach’s Choice
III. Mobility

“Danger Ramen”
For time
30 x Box Jumps (20/24”)
30 x Ring Row
30 x AKB Swings (16/24kg)
30 x Walking Lunges
30 x Knees-2-Elbows
30 x Push Press (35/45)
30 x Bumper G2OH (25/45lbs)
30 x Wallball (14/20lbs)
30 x GHD Sit-ups
30 x Double unders

Notes: Weight, height assignments are noted as (female athlete/male athlete). Movement scaling for repetitions today will be 1:1 for all movements except Double-unders to single unders @ 1:2. Video link and movement points of performance found HERE. Get some, freaks.

Post times to comments.

Skill Development: ROMWOD & Foam Roller Mobility
**Time Permitting

ANNOUNCEMENTS
– Our January On-ramp class begins tonight, Tuesday January 8th at 6pm. Tell your friends!

Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
7 x Hindu Push-ups
10 x Power Clean (45lbs)
10 x Front Squat
III. Mobility

“Open Workout 18.2 & 18.2a”

Time cap: 12 minutes to complete 18.2 AND 18.2a

Workout 18.2

1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats (50/35)
Bar-facing burpees

Workout 18.2a

1-rep-max clean

NOTES:

Scaling: Scaled athletes should complete 18.2 against a 9:00 clock. This will ensure they are able to make attempts at a clean & jerk in the remaining time to post as score for 18.2. Should there not be enough dumbbells for the class. Optional front squats with the barbell should be completed at 95/65 pounds respectively.

If the athlete completes all the squats and burpees before the 12-minute cap, he or she will use the remaining time to complete Workout 18.2a, a 1-rep-max clean. The clean must be performed with a barbell, and the plates must be secured with collars. The athlete may complete as many attempts as he or she likes until the time cap is up but will only receive credit for the heaviest successful lift. Plates smaller than 1⁄2 lb. may not be used, and the minimum weight increase will be 1 pound.

Post times for 18.2 and weight completed for 18.2a to comments.

Skill Development
Complete 8 Rounds of (:20 work x :10 rest) for each of the following movements.
-L-sit (scale to plank)
-Side Plank (L)
-Side Plank (R)

Notes: Alternate movements every interval until 8 rounds of all three have been completed. Scale movements as necessary and if also applicable the time intervals may interpreted as 8 Rounds of :10 work x :20 rest.

ANNOUNCEMENTS
– Our January On-ramp class begins tomorrow, Tuesday January 8th at 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: Handstand Push-up/KB Swing EMOTM
Complete the following rep schemes alternating each minute between the two movements for 10:00

Odd: 5-9 x Handstand Push-ups (Kipping for Open prep)
Even: 9-12-15-18-21 x ‘American’ KB Swings (Challenging weight that ensures intense work to complete unbroken sets)

Post reps completed to comments.

“Unbroken Design”
Complete for time against a 12:00 clock
Row 500m
12-9-6 of
Pull-ups
Push Jerk (135/95lbs)
Row 500m
9-6-3 of
Pull-ups
Push Jerk (135/95)
Row 500m

Post times to comments.

ANNOUNCEMENTS
– Our January On-ramp class begins Tuesday January 8th at 6pm. Tell your friends!

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

Impact/Focus: Deadlift
Warm up as needed before completing the following workload for Deadlift every :75 for 9 rounds.

Deadlift 5-3-1-5-3-1-5-3-1

Notes: Athletes should choose a weight that can be used throughout the entire workout. A good reference would be 80-90% of the 2RM established on 12.21.2018.

Post loads to comments.

“Singularity”
For time
Row 200m
30 x 1-arm DB Shoulder-2-Overhead (15L/15R)(50/35)
Row 200m
30 x 1-arm Snatch (15L/15R)(alt)(24/16)
Row 200m
30 x ‘American’ KB Swings (24/16)
Row 200m
30 x Goblet Squat (1xDB)(50/35)
Row 200m
30 x 1-arm KB OHS (15l/15R)(24/16)
Row 200m

ANNOUNCEMENTS
– Our January On-ramp class begins Tuesday January 8th at 6pm. Tell your friends!

Warm-up Drills
I. Coach’s Choice
II. 2-3 rounds of
5 x Pull-ups
10 x Push-ups
15 x Air Squat
III. Mobility

Impact/Focus: Pull-up Ascension Ladder
Complete the following sets/reps in :45 work/:15 rest intervals.

1-2-3-4-5-6-7-8-9-10 x Pull-ups

Notes: Kipping notes. Scaling for jumping pull ups will be a 2:1 ratio, other scaling options will be 1:1 ratio.

“Roman Candles”
For time
5 x Clean & Jerk (135/95lbs)
50 x Double Unders
50 x GHD Sit-ups
50 x Double-unders

3 x Clean & Jerk (135/95lbs)
30 x Double Unders
30 x GHD Sit-ups
30 x Double-unders

2 x Clean & Jerk (135/95lbs)
20 x Double Unders
20 x GHD Sit-ups
20 x Double-unders

Notes: Power or Full Cleans are permissible. Scaling for Abmats and Double-unders for today is 1:1. There is a 12:00 time cap for incentive.

Post scores to comments.

Warm-up Drills
I. Jump Rope x 3:00
(Doubles, Singles, Run-in-place, etc.)
II. 3 Rounds of
5 x Snatch Grip Deadlift
5 x Hang Snatch
5 x Overhead Squat
10 x Hollow Rocks
10 x Scorpions 5L/5R
10 x PVC Passthroughs

III. Mobility
(Notes: Challenge for the day… test one rep of a PVC Passthrough assessing for chest and shoulder stiff/tightness. Perform across ball therapy on the pectorals minor and anterior shoulder region before re-testing the PVC passthrough. Thoughts?)

Impact/Focus: Snatch Complex
Warm up as needed before working to establish the heaviest and/or best executed successful lift; the complex as described below.

5-7 Attempts, climbing in weight of:
1 rep x Hang Snatch +
1 rep x Snatch +
1 rep x Overhead Squat

Notes: If able athletes should execute the complex unbroken, stringing together each movement with touch-n-go technique if possible. if possible; near 1RM attempts withstanding, of course… freaks.

Post loads to comments.

“Karen”
Complete for time

150 x Wallball (20/14lbs)

Notes: This is A BENCHMARK. Get some, freaks!

Post times to comments.

HOLIDAY HOURS
12/26-12/29: Normal Hours
Saturday 12/29: Holiday Potluck/Yankee Swap @ 1:00pm
Monday 12/31: Closed
Tuesday 1/1: Closed
… Normal Hours resume Wednesday January 2nd.

Warm-up Drills
I. Jump Rope 3:00
II. 2 Rounds of
5 x Barbell Row
5 x Deadlift
5 x Sumo Deadlift High Pull
5 x Power Clean
5 x Front Squat
III. Mobility

Impact/Focus: “Two Piece EMOTM-1”

Part 1. Deadlift & Thruster EMOTM
Warm up as needed before completing the following workload; alternating every minute on the minute for 14:00.

Even: 5 x Deadlift (225/155lbs)
Odd: 7 x Thrusters (95/65lbs)

Part 2. Toes-2-Bar & Ring Dips EMOTM
Warm up as needed before completing the following workload; alternating every minute on the minute for 14:00.

Even: 7 x Toes-2-Bar
Odd: 7 x Ring Dips

Notes: Rx+ would only be advisable if all rounds were able to be achieved unbroken. Proceed through the AMRAPs at a scaled increase in load and adding a rep per round to all four movements, beginning with their respective numbers.

Post scores to comments

Skill Development
Time permitting extra credit efforts should be aimed at Slaying Goats +/or working to address movement competency with Mobility Drills.

HOLIDAY HOURS
12/26-12/29: Normal Hours
Saturday 12/29: Holiday Potluck/Yankee Swap @ 1:00pm
Monday 12/31: Closed
Tuesday 1/1: Closed
… Normal Hours resume Wednesday January 2nd.

Warm-up Drills
I. Row 500m
(practice holding to x:xx pace/500m)
II. Coach’s Choice
III. Mobility

“WhAMRAP”
Complete as many rounds/reps as possible in 15:00 of
2 x Rope Climbs
5 x Handstand Push-ups
12 x Box Jump Overs (24/20”)

Notes: Rope Climb scaling options are as follows; Knotted ropes are 1:1 (2 ascents per round), Hand over hand Pull from supine to standing position is 2:1 (4 reps per round), and Pull-ups are 3:1 (6 reps per round).

Post scores as rounds/reps to comments.

“Threshold C2 Intervals”
Select from the assigned pace thresholds and maintain that or faster for as long as possible for each work interval:

10 Rounds of
Row x hold pace to goal for as long as possible
Rest 1:00

Notes: Goal pacing threshold splits are based on what the current work on the rower would yield for a 500m time. Thus the notation shows a minute and seconds followed by /500m. Guidelines to select pacing goals would be as follows: 2:20, 2:05, 1:50, 1:40, 1:30 or faster. During each work interval an athlete would select their goal pace and work at that pace or faster for as long as possible, resting for 1:00 starting when failure to hold pace occurs. Athletes should be picking paces that elicit hard levels of exertion that are maintainable for a minimum of 12 seconds. Get some, freaks.

Score cumulative time held to pacing goal (best and worst round info is useful bonus data).

Thank you to everyone that came out for our “Nightmare Before Christmas” WOD on Christmas Eve!

HOLIDAY HOURS
12/26-12/29: Normal Hours
Saturday 12/29: Holiday Potluck/Yankee Swap @ 1:00pm
Monday 12/31: Closed
Tuesday 1/1: Closed
… Normal Hours resume Wednesday January 2nd.

Warm-up Drills
I. Row 2:00
II. Dynamic Series
-Run/Jog
-High Knees
-Butt Kicks
-Shuffle
-Karaoke
-Run/Jog
…Then…
-Tall Duck Walk
-Duck Walk
-High Bear Crawl
-Low Bear Crawl
-Scorpions
III. Mobility

Impact/Focus: Clean Complex
Warm up as needed before working to establish a maximum effort in the following clean complex.

Hang Clean + Clean + Jerk

Post loads to comments.

“Turbulence Training”
Complete for time
10-8-6-4-2 x Overhead Squat (95/65)
21-18-15-12-9 x GHD Sit-ups

Notes: Ability to scale to 115 or 135 respectively.

Post times to comments.”

HOLIDAY HOURS
Monday 12/24: “NIGHTMARE BEFORE CHRISTMAS!” 10:00am Heat ONLY (Arrive at 9:30 for warm-up)
Tuesday 12/25: Closed
12/26-12/29: Normal Hours
Monday 12/31: Closed
Tuesday 1/1: Closed
… Normal Hours resume Wednesday January 2nd.

Warm-up Drills
I. Row 500m
II. Dynamic & movement specific mobility
III. Movement review, set-up and warm-up

“The Nightmare Before Christmas”
Complete for time
1 x Clean and Jerk (135/95lbs)
2 x Muscle-ups
3 x Medicine Ball Cleans (20/14lbs)
4 x Wallball (20/14lbs)
5 x Push Press (135/95lbs)
6 x Pull-ups
7 x Box Jumps (24/20”)
8 x Pistols (4L/4R)
9 x KB Sumo Deadlift High Pulls (32/24kg)
10 x Burpees
11 x KB Swings (32/24kg)
12 x Handstand Push-ups

Notes: Enjoy, freaks! We hope everyone has a wonderful holiday season!

Round 1 will be 1 x Clean and Jerk, Round 2 will be 1 x Clean and Jerk + 2 x Muscle-ups, Round 3 will be 1 x Clean and Jerk + 2 x Muscle-ups + 3 x Medicine Ball Cleans… Continue working until all 12 rounds have been completed in this ascending fashion.

Post scores to comments.