WOD & Blog
ANNOUNCEMENT:
– Our August on-ramp class begins Tuesday August 7th @ 6PM! Tell your friends!
Warm-up Drills
I. Run 400m
II. 2-3 rounds of
10 x Russian KB Swings
10 x Hollow Rocks
10 x Wallball (20/14)
III. Mobility
“Old Wounds”
Complete for time
Run 400m
35 x Wallball (20/14)
35 x ‘American’ KB Swings (32/24)
Run 200m
20 x Wallball (20/14)
20 x ‘American’ KB Swings (32/24)
Run 200m
35 x Wallball (20/14)
35 x ‘American’ KB Swings (32/24)
Run 400m
Post times to comments.
Skill Development
4 rounds for quality of
:30 x Plank Hold
:30 x Side Plank (Left)
:30 x Side Plank (Right)
:30 Rest
We just finished filling the back packs for the Manchester Community Church’s One Day of Community.We started this two years ago with a total of 45 bags donated, last year it was 86 bags and this year we ended up donating 157 bags for under-resourced children in Manchester for the upcoming school year. I am so proud of our gym family for coming together to help our surrounding community. Thank you to everyone who helped us support this great cause!
ANNOUNCEMENT:
– Our August on-ramp class begins Tuesday August 7th @ 6PM! Tell your friends!
Warm-up Drills
I. Run 400m
II. 2-3 rounds of
5 x Pull-ups
10 x Push-ups
10 x Goblet Squats
III. Mobility
Impact/Focus: Front Squat
Warm up as needed (3 sets x 3 reps) before completing the following workload for Front Squat.
Front Squat 4-4-4-4-4 (+10lbs from last)
Notes: For todays weight, athletes should plan to add 10lbs to the numbers they used last week. That number was 80% of what was achieved on 07.18.2018.
Post loads to comments.
“Occam’s Razor”
Complete 5-4-3-2-1 reps of
Power Snatch (115/75)
Pull-ups
Burpees
Rest 3:00
Complete 5-4-3-2-1 reps of
Power Snatch (115/75)
Pull-ups
Burpees
Post times to comments.
Read More
ANNOUNCEMENT:
– We will be closed for Open Gym this Saturday (July 28th).
– Our August on-ramp class begins Tuesday August 7th @ 6PM! Tell your friends!
Warm-up Drills
I. Run 400m
II. 2-3 rounds of
5 x Deadlift
5 x Barbell Row
5 x Clean
5 x Front Squat
III. Mobility
Impact/Focus: Clean
Warm up as needed (3 sets x 3 reps) before completing the following workload for Cleans.
Clean x 2-2-2-2-2
Post loads to comments.
“Humid Games”
Complete as many rounds/reps as possible in 14:00 of
Run 400m
12 x Ring Rows
50ft x Overhead Walking Lunges (24/16kg)
Post rounds/reps completed to comments.
Read More
ANNOUNCEMENT:
– We will be closed for Open Gym this Saturday (July 28th).
Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
10 x Push-ups
10 x Abmat Sit-ups
10 x Walking Lunges
III. Mobility
“Rogue Nation”
Complete 4 rounds for time of
15 x Sumo Deadlift High Pull (75/55)
20 x Push-ups
20 x GHD Sit-ups
Notes: Please review the points of performance for the sumo deadlift high pull in the short video below by CrossFit HQ.
Post times to comments.
Skill Development: Turkish Get-ups
Complete the following for quality
Turkish Get-up 2-2-2-2-2
Post loads to comments.
Read More
ANNOUNCEMENT:
– We will be closed for Open Gym this Saturday (July 28th).
Warm-up Drills
I. Run 400m
II. 2-3 rounds of
5 x Pull-ups
7 x Push Jerk
10 x Thruster
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 4-4-4-4-4 (@ 80%)
Notes: For todays weight, athletes should base their % off of the number they hit last week on 07.17.2018.
Post loads to comments.
“Downpour”
Complete 6 rounds for time of
8 x Pull-ups
15 x Wallball (20/14)
Post times to comments.
Read More
ANNOUNCEMENT:
– We will be closed for Open Gym this Saturday (July 28th).
Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
:15 x Handstand Hold
10 x Deadlift (45/35)
10 x Push-ups
III. Mobility
“Diane”
Complete 21-15-9 reps of
Deadlift (225/155)
Handstand Push-ups
Post times to comments.
Skill Development
3-4 rounds for quality of
:20 x L-Sit Hold
3-5 x Ring Dips (:03 Decent)
Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
5 x Toes-2-Bar
10 x Hollow Rocks
15 x Air Squats
III. Mobility
Impact/Focus: Front Squat
Warm up as needed (3 sets x 3 reps) before completing the following workload for Front Squat.
Front Squat 4-4-4-4-4 (@ 80%)
Notes: For todays weight, athletes should base their % off of the number they hit last week on 07.18.2018.
Post loads to comments.
“Shark Skin”
Complete against a 12:00 clock
15-12-9-6-3 x Toes-2-Bar
25-25-25-25-25 x Double unders
In time remaining…
Max Calories Row
Post time for workout, and calories rowed to comments.
Read More
Congratulations to our July on-ramp graduates Pete and Brinck! Awesome job guys and we look forward to seeing you in the regular classes soon!
Warm-up Drills
I. Run 400m
II. 2-3 rounds of
5 x Deadlift
5 x Power Clean
5 x Push Press
5 x Overhead Squat
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 1-1-1-1-1
Post loads to comments.
“Halo Top”
Complete for time
Run 400m
21-15-9 reps of
Overhead Squat (135/95)
‘American’ KB Swings (32/24)
Then…
Run 400m
Post times to comments.
Read More
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
“300” (Couresy of CFNE)
Complete 10 rounds for time:
5 x Strict Chest-2-Bar Pull-ups
10 x “X” Dumbbell Movement (50/35)
15 x GHD Sit-ups
Round 1 – Dumbbell Push Press
Round 2 – Dumbbell Burpees
Round 3 – Dumbbell Power Clean
Round 4 – Dumbbell Renegade Row
Round 5 – Dumbbell Lunge Steps (Front Rack)
Round 6 – Dumbbell Front Squats
Round 7 – Dumbbell Bent Over Rows
Round 8 – Alternating Dumbbell Snatches (5L/5R)
Round 9 – Dumbbell Deadlift
Round 10 – Dumbbell Thrusters
Time Cap: 30:00
Notes: Scaling options for pull-ups today will be strict pull-ups or pull-ups using a barbell as we’ve been using during previous pull-up work. Get some, Freaks!
Post times to comments.
Read More
Warm-up Drills
I. Speed Rope 2:00
II. 2-3 rounds of
5 x Pull-ups
10 x Hollow Rocks
10 x Goblet Squats
III. Mobility
Impact/Focus: Front Squat
Warm as needed (3 sets x 3 reps) before completing the following workload for Front Squat.
Front Squat 2-2-2-2-2
Notes: Athletes should put specific focus in their front squat technique throughout this strength cycle. Next week we will be progressing towards working including the clean at the end of the week. Some of you may know, the front squat is an lift that will directly build strength for the receiving position of the clean. It will also carry over to other movements we perform on a regular basis (push/split jerk hint hint, thrusters, wall ball, medicine ball clean, etc). Focus your efforts on improving your upright position and depth as much as possible and you’ll see even more progress across the board.
Post loads to comments.
Flight Simulator AMRAP
Complete the following pyramid of Double-unders as many times as possible against a 8:00 Running Clock:
5-10-15-20-25-20-15-10-5
Notes: Complete each rung on the ladder unbroken before moving on. All the way up and down is a complete evolution.
Post rounds completed to comments.
ROMWOD
“Thrive”