WOD & Blog

Warm-up Drills
I. Coach’s Choice
II. 3 Rounds of
5 x Hit and Catch (Power Snatch)
5 x Snatch Balance
5 x Power Snatch
III. Mobility

Impact/Focus: Power Snatch Singles EMOTM
Warm up as needed before completing the following workload every minute on the minute for 10 rounds.

1 x Power Snatch (75-85%1RM)

Notes: The same weight should be used for all rounds. Reference scores from 03.15.2018, link found HERE.

Post loads to comments.

“Roots”
Complete for time
21 x Push-ups
21 x Ring Rows
100ft x Walking Lunges
18 x Push-ups
18 x Ring Rows
100ft x Walking Lunges
15 x Push-ups
15 x Ring Rows
100ft x Walking Lunges
12 x Push-ups
12 x Ring Rows
100ft x Walking Lunges
9 x Push-ups
9 x Ring Rows
100ft x Walking Lunges
6 x Push-ups
6 x Ring Rows
100ft x Walking Lunges

Notes: There will be a 12 minute incentive time cap on today’s metcon, get some freaks.

Post scores to comments.

Warm-up Drills
I. Jump Rope x 3:00
(move/rest as needed to work skill set & warm-up)
II. 2-3 rounds of
3 x Pull-ups
5 x Power Snatch
7 x Overhead Squat
III. Mobility

Impact/Focus: Overhead Squat
Warm up with 3 sets x 5 reps before completing the following workload for Overhead Squat.

Overhead Squat 5-4-3-2-1

Notes: Climb weight as able across sets, attempt to match or exceed scores from the last time this training evolution was run. Overhead Squat 5-4-3-2-1 training from 12.14.2018 linked HERE.

Post loads to comments.

“Double-down”
10-9-8-7-6-5-4-3-2-1 reps for time of
Toes-2-Bar
American KB Swings (24/16kg)

Notes: Scaling for knees-2-elbows is 1:1, knee raises supine leg raises will be 2:1. Scale load as necessary (up or down) for the KB Swings. Rx+ options are 32/24kg for American KB Swings and all sets/reps performed unbroken. Get some, freaks.

Skill Development
Choose one of the following and perform for QUALITY
I. 5-10 reps x Pull-up/Muscle-up Negatives
II. Accumulate 2:00 x L-Sit Hold
III. Slay GOATS

Warm-up Drills
I. Row 500m
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

“Christine”
Complete 3 rounds for time of:
Row 500m
12 x Deadlifts (Body weight)
21 x Box Jumps (24/20)

Post time to comments.

ROMWOD
“Choose Strong”

ANNOUNCEMENTS:
– Our April On-Ramp Class begins this Tuesday April 3rd at 6pm! Spread the WORD!

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

Impact/Focus: Handstand Training
Against a 15:00 clock, athletes will be working on various handstand skills. This includes but is not limited to the following.
Handstand Hold
Shoulder Shrugs
Shoulder Taps
Handstand Walks

Notes: Athletes will be guided through developing various aspects of the Handstand Skill set with a focus on competency kicking into the Handstand position, balance development drills, inverted movement capacity, and shoulder stability and awareness drills.

Post scores to comments.

“A Coming of Age Tale”
4 Rounds for time of
5 x Muscle-ups
18 x Wallball (20/14lbs)
21 x GHD Sit-ups

ANNOUNCEMENTS:
– Our April On-Ramp Class begins this Tuesday April 3rd at 6pm! Spread the WORD!

Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
5 x Pull-ups (Deadhang)
10 x Push-ups (CFGS)
15 x Air Squat (Wall Therapy)
III. Mobility

Impact/Focus: Back Squat
Warm up as needed (3 sets x 5 reps) before completing the following workload for Back Squat.

Back Squat 5-5-5-5-5

Notes: Compare scores to 02.12.2018.

Post loads to comments.

“Bounty”
Complete for time
21-15-9 x Hang Power Clean (135/95)
21-15-9 x Burpees Over Bar
50-50-50 x Double unders

Notes: Rx+ = 155/105

Post times to comments.

ANNOUNCEMENTS:
– Our April On-Ramp Class begins next Tuesday April 3rd at 6pm! Spread the WORD!

Warm-up Drills
I. Row 2:00
II. 9 Fundamentals x 5 reps each
III. Mobility

Impact/Focus: Overhead Squat
Warm up as needed (3 sets x 3 reps) before completing the following workload for Overhead Squat.

Overhead Squat 3-3-3-3-3

Post loads to comments.

“Ballistic”
Complete 5 rounds for time of
10 x Box Jumps (30/24)
14 x Slamball (40/20)
18 x Wallball (20/14)

Post times to comments.

Skill Development
Choose 1 of the following
I. 5×2 Muscle-ups
II. 5×5 Pull-ups
III. 3×5 Muscle-ups/Pull-up Negatives

“When we see ourselves in a situation which must be endured and gone through, it is best to make up our minds to it, meet it with firmness, and accommodate everything to it in the best way practicable. This lessens the evil; while fretting and fuming only serves to increase your own torments.”
–Thomas Jefferson

ANNOUNCEMENTS:
– Our April On-Ramp Class begins next Tuesday April 3rd at 6pm! Spread the WORD!

Warm-up Drills
I. Run 400m**
II. Dynamic Mobility
25ft Duck Walk
25ft Crab Walk
25ft Bear Crawl
25ft Inchworms
25ft Spider Lunge
10 x Scorpion Stretch
III. Mobility

Notes: **Yesss, learn your ROUTES!

“Savage Redux 18.1”
Storm through the following crucible for time
Run 400m
—
10-8-6-4-2 reps of
Deadlift (155/105lbs)
Toes-2-Bar
—
100m x Bear Crawl
—
2 Rounds of
Row 30kcal
10 x Power Snatch (135/95lbs)
—
10 x Sandbag Ground-2-Overhead (misc#)
100m x Sandbag Carry (any way above hips)

Notes: Logistics and layout/training flow will be outlined for athletes during the Pre-WOD brief. Fun fact; this Throwback Thursday WOD was inspired by an old gem from our Savage Society blog… Enjoy it, freaks!

Post times/training details to comments.

ANNOUNCEMENTS:
– Our April On-Ramp Class begins next Tuesday April 3rd at 6pm! Spread the WORD!

Warm-up Drills
I. Speed Rope 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: Pause Back Squat
Warm up as needed (3 sets x 3 reps) before completing the following workload for Back Squat

Back Squat 3-3-3-3-3 (22X1 Tempo)

Notes: Tempo Description can be found HERE

Post loads to comments.

“5 or Bust”
Complete 5 rounds for time of
9 x Ring Dips
15 x Medicine Ball Cleans (20/14)
21 x Double unders

Notes: Today’s workout will have a 12:00 time cap.

Post times to comments.

ROMWOD
“Open Series – 18.5”

ANNOUNCEMENTS:
– Our April On-Ramp Class begins next Tuesday April 3rd at 6pm! Spread the WORD!

Warm-up Drills
I. Row 2:00
II. 1-2 Rounds of
Medicine Ball Complex
5 x Air Squat to Med Ball
5 x Med Ball Deadlift
5 x Med Ball Deadlift + Shrug
5 x Medicine Ball Cleans
5 x Med Ball Thrusters
5 x Med Ball Thruster Toss+Catch (in place)
5 x Squat Jump off Medicine Ball to max height
III. Mobility

Impact/Focus: Power Clean Triples
Warm up as needed before completing the following workload every :90 for 8 rounds.

3 x Power Clean

Notes: Today’s repetitions will be touch & go. Increase weight able.

Post loads to comments.

“Gauntlet Thrown”
Work through the following for max reps/rounds:

2:00 x Max Reps of
American KB Swings (32/24kg)
—
1:00 x Rest
—
8:00 AMRAP of
10 x Burpees
15 x GHD Sit-ups
—
1:00 x Rest
—
2:00 x Max Reps of
American KB Swings (32/24kg)

Notes: Scale loads as necessary for KB Swings. GHD Sit-ups to Abmat Sit-ups scaling today is 1:1. Bring the lumber, freaks.

Post scores as reps of swings, amrap total reps, reps of swings to comments.

Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
5 x Pull-ups
5 x Front Squat
5 x Push Press
5 x Thrusters
III. Mobility

“Open Workout 18.5 = 12.5 = 11.6”

Complete as many reps as possible in 7:00 of:
3 x Thrusters (100/65)
3 x Chest-to-bar Pull-ups
6 x Thrusters (100/65)
6 x Chest-to-bar Pull-ups
9 x Thrusters (100/65)
9 x Chest-to-bar Pull-ups
12 x Thrusters (100/65)
12 x Chest-to-bar Pull-ups
15 x Thrusters (100/65)
15 x Chest-to-bar Pull-ups
18 x Thrusters (100/65)
18 x Chest-to-bar Pull-ups

This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

NOTES
This workout begins with the barbell on the oor and the athlete standing tall. After the call of “3, 2, 1 … go,” the athlete may perform 3 thrusters, then 3 chest-to-bar pull-ups. The athlete will repeat this couplet, performing 6 thrusters and 6 pull-ups, 9 and 9, 12 and 12, and so on, until the 7-minute time cap.
The athlete’s score will be the total number of repetitions completed before the time cap expires.

Post reps completed to comments.