WOD & Blog
ANNOUNCEMENT:
– Our July on-ramp begins Tuesday July 3rd @ 6pm. Tell your friends!
– Wednesday July 4th we will be running a Hero WOD at 10am ONLY! See you there!
Warm-up Drills
I. Row 2:00
II. Coaches’ Choice
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 3-3-3-3-3
Post loads to comments.
“Air Conditioning”
Complete as many rounds/reps as possible in 12:00 of
Row 250m
20 x GHD/Abmat Sit-ups
Post rounds/reps completed to comments.
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ANNOUNCEMENT:
– Our July on-ramp begins this Tuesday July 3rd @ 6pm. Tell your friends!
– Wednesday July 4th we will be running a Hero WOD at 10am ONLY! See you there!
Warm-up Drills
I. Run 400m
II. 2-3 rounds of
5 x Snatch Grip Deadlift
5 x Overhead Squat
5 x Snatch
5 x Klokov Press
III. Mobility
Impact/Focus: Snatch
Warm up as needed (3 sets x 3 reps) before completing the following workload for Snatch.
Snatch 2-2-2-2-2
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“170604”
Complete 4 rounds for reps of
1:00 x Sumo Deadlift High Pull (75/55)
1:00 x Push Press (75/55)
1:00 x Double unders
Rest 1:00
Post total reps completed to comments.
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ANNOUNCEMENT:
– Our July on-ramp begins next Tuesday July 3rd @ 6pm. Tell your friends!
Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
10 x Suitcase Deadlift
10 x KB Swings
10 x KB Good Mornings
III. Mobility
Impact/Focus: Deadlift Week 12
Warm-up as needed (3 sets x 3 reps) before completing the following workload for Deadlift.
Deadlift 1-1-1-1-1RM
Notes: Suggested percentages for today’s workout are as follows:
3 @ 40%
3 @ 50%
3 @ 60%
1 @ 70-75%
1 @ 80-85%
1 @ 90%
1 @ 95%
1RM
Post loads to comments.
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Warm-up Drills
I. Speed Rope 2:00
II. 2-3 rounds of
5 x Snatch Grip Deadlift
5 x Power Snatch
5 x Snatch Balance (to Power)
5 x Klokov Press
III. Mobility
Impact/Focus: Power Snatch
Warm up as needed before completing the following workload every :75 for 8 sets.
Power Snatch 2-2-2-2-1-1-1-1
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“Karen Gets Jumpy”
For time
150 x Wallball (20/14lbs)
Notes: Every time the Wallball hits the deck complete 25 x Double unders. Complete this WOD in as few sets of Wallball as possible. There will be a 15:00 time cap for today’s workout.
Post times and number of double under sets completed to comments.
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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 Press Week 12
Warm-up as needed (3 sets x 3 reps) before completing the following workload for Push Press.
Push Press 1-1-1-1-1RM
Notes: Suggested percentages for today’s workout are as follows:
3 @ 40%
3 @ 50%
3 @ 60%
1 @ 70%
1 @ 80%
1 @ 90%
1 @ 95%
1RM
Post loads to comments.
“Electro”
Complete 7 rounds for time of
10 x DB Snatch (50/35)(5L/5R)(Alt)
15 x GHD Sit-ups
Post times to comments
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Coach Randi crushing her old 1RM Back Squat.
Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
5 x Deadlift
5 x Power Clean
5 x Front Squat
5 x Push Jerk
III. Mobility
“Grace”
Complete for time
30 x Clean & Jerks (135/95)
Post times to comments.
Impact/Focus: Gymnastics EMOTM
Complete the following workload every minute on the minute for 12:00.
Odd: 7 x Pull-ups (Kipping Focus)
Even: 6 x Pistols (3L/3R)
Warm-up Drills
I. Run 400m
II. 2-3 rounds
5 x Pull-ups
10 x Push-ups (CFGS)
15 x Air Squats (Wall Therapy)
III. Mobility
Impact/Focus: Back Squat Week 12
Warm-up as needed (3 sets x 3 reps) before completing the following workload for Back Squat.
Back Squat 1-1-1-1-1RM
Notes: Suggested percentages for today’s workout are as follows:
3 @ 40%
3 @ 50%
3 @ 60%
1 @ 70%
1 @ 80%
1 @ 90%
1 @ 95%
1RM
Post loads to comments.
“Maniac Monday”
Complete as many rounds/reps as possible in 10:00 of
Run 200m
Max Reps x Push-ups (10 minimum)
15 x V-ups
Score is total reps for push-ups.
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Congratulations to our June on-ramp graduates: Tom, Greg, Dave, Alex (not pictured), and Ethan (not pictured). We look forward to seeing you crush workouts next week!
Warm-up Drills
I. Run 400m
II. 9 Fundamentals x 5 reps each
III. Mobility
Impact/Focus: Deadlift Week 11
Warm up as needed before completing the following workload for Deadlift.
Deadlift 1-1-1 (@ last week’s weight)
Notes: Athletes will be working up to the weight they reached on 06.15.2018. Then complete 3 singles at that weight.
Suggested warm up sets should be as follows (based off weight you’re working towards) 3×40%
3×50-55%
3×75-80%
1×90%
Post loads to comments.
“Interval Solstice”
Complete as many reps as possible in the given work period.
Run 400m (For Time)
Rest 1:00
1:30 x Handstand Push-ups
1:30 x Wallball (20/14)
1:30 x Hang Clean (115/75)
1:00 x Handstand Push-ups
1:00 x Wallball (20/14)
1:00 x Hang Clean (115/75)
:30 x Handstand Push-ups
:30 x Wallball (20/14)
:30 x Hang Clean (115/75)
Rest 1:00
Run 400m (For Time)
Post times to comments.
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Warm-up Drills
I. Run 400m
II. 2-3 rounds of
50ft x Waiters Walk
5 x Pull-ups
10 x Abmat Sit-ups
III. Mobility
Impact/Focus: Turkish Get-ups
Warm up as needed before completing the following workload for Turkish Get-ups.
Turkish Get-up x 3-3-3-3-3
Notes: Today athletes will complete all 3 reps on one arm without putting the kettlebell to the ground between reps. Then switch arms and repeat.
Post loads to comments.
“Double Entendre”
Complete 4 rounds for time of
5 x Bar Muscle-ups
10 x Box Jumps (30/24)
20 x GHD Sit-ups
Notes: Scaling for bar muscle-ups will be a 2:1 ratio of pull-ups.
Post times to comments.
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Warm-up Drills
I. Row 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: Push Press Week 11
Warm up as needed before completing the following workload for Push Press.
Push Press 1-1-1 (@ last week’s weight)
Notes: Athletes will be working up to the weight they reached on 06.13.2018. Then complete 3 singles at that weight.
Post loads to comments.
“Imagination Playground”
Complete as many rounds/reps as possible in 8:00 of
10 x ‘American’ KB Swings (32/24)
10 x Burpees (6″ Target)
Post rounds/reps completed to comments.
ROMWOD
“See The Best”