WOD & Blog

Warm-up Drills
I. Coach’s Choice
II. 2 Rounds of
5 x Snatch Grip Deadlift
5 x Power Snatch
5 x Overhead Squat
5 x Klokov Press
III. Mobility

Impact/Focus: Power Snatch Doubles EMOTM
Warm up as needed before completing the following workload every :60 for 10 rounds.

2 x Power Snatch

Notes: Athletes should warm-up in order to sustain working sets of 2 reps per interval at 75-85% of one rep maximum (1RM). Sets should be touch-n-go for as long as possible. Get some, freaks.

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“Turnt Triplet”
Complete for time
42-36-30-24-18-12 x Double-unders
21-18-15-12-9-6 reps x Ring Push-ups
21-18-15-12-9-6 reps x GHD Sit-ups

Notes: Scale to standard Push-ups as necessary at the same number of repetitions. Scale 2:1 if subbing in Abmat Sit-ups for GHD Sit-ups. Double-unders to Single-unders scaling conversion is 3:1.

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Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
5 x Pull-ups (Deadhang)
7 x Hindu Push-ups
15 x Air Squats (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

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“Quad Ride”
Complete 5 rounds for time of
7 x Shoulder-2-Overhead (155/105)
10 x Chest-2-Bar Pull-ups
35 x Air Squats

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Warm-up Drills
I. Speed Rope 2:00
II. 2-3 rounds of
5 x Deadlift (45/35)
5 x Front Squat
5 x Push Press
5 x Thruster
III. Mobility

“Open WOD 17.5”
Complete 10 rounds for time of
9 x Thrusters (95/65)
35 x Double unders

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Warm-up Drills
I. Row 500m
II. 3 rounds of
:15 x Handstand Hold (wall or free)
10 x Hollow Rocks
10 x Walking Lunges
III. Mobility

Impact/Focus: Handstand Push-ups
Complete the following against a 15:00 Running Clock; use this time management asset to ensure a minimum 1:00 rest window between efforts.

Scaled: 5-6 Rounds of 5 Reps (strict)
Rx: 6-8 Rounds of 7 Reps (Kipping Permitted)
Rx+: 6-8 Rounds of 7 Reps (Kipping Permitted) + Incorporate Minimum 8” Deficit (Kipping Permitted)

Post sets/reps/totals to comments.

“Continuity Error”
Complete 5 Rounds for time of
Row 15kcal
15 x Burpees
15 x Slamball (40/20lbs)

Notes: There will be a 15:00 incentive time cap on today’s WOD.

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ANNOUNCEMENT: Due to the winter storm we will be closed for PM classes tonight (Wed 2/7).

Warm-up Drills
I. Speed Rope x 1:00 (cumulative)
Then, pick one of the following
Single-unders: 10-20-30-40-50-40..10
Double-unders: 5-10-15-20-25-20-15-10-5
II. 2-3 rounds of
5 x Deadlift
5 x Barbell Row
5 x Clean
5 x Front Squat
III. Mobility

Impact/Focus: Barbell Cycling Intervals
8 Rounds

:30 x Max Reps of Clean & Jerk (135/95lbs)
1:00 x Rest

Notes: Get some, freaks.

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“Vertical Space”
Complete as many rounds/reps as possible in 8:00 of
15 x Wallball (20/14lbs)
7 x Chest-2-Bar Pull-ups

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ROMWOD:”Strong Base”

ANNOUNCEMENTS:
– Our February On-ramp begins TONIGHT (Tuesday:2/6) at 6pm! Tell your friends!

Warm-up Drills
I. Coach’s Choice
II. 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 3-3-3-3-3 (Increasing)

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“Volume Variety”
6 Rounds for time
16 x KB Swings (32/24)
16 x GHD Sit-ups

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ANNOUNCEMENTS:
– Our February On-ramp begins this Tuesday (2/6) at 6pm! Tell your friends!

Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
5 x Power Snatch
7 x Front Squat
10 x Push-ups
III. Mobility

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

Front Squat 5-5-5-5 (80%)

Notes: Athletes should base their 80% off of last weeks single rep effort on 01.29.2018.

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“Instant Replay”
Complete as many rounds as possible in 3:00 of
5 x Power Snatch (95/65)
7 x Push-ups
9 x Box Jumps (24/20)
Rest 1 minute. Repeat for a total of 4 cycles.

Notes: There are 21 reps per round thus each rep is scored as one point. Track rounds and reps along the way and at the summation of the training evolution calculate a composite score that shows a total rep count combining all five 3 minute AMRAP scores. … One number, total reps, get some, freaks.

Post scores to comments.

ANNOUNCEMENTS:
– Our February On-ramp begins next Tuesday (2/6) at 6pm! Tell your friends!

Warm-up Drills
I. Speed Rope 2:00
II. 2-3 rounds of
5 x Deadlift
5 x Barbell Row
5 x Clean
5 x Front Squat
III. Mobility

“16.2 Redux”
Complete against a 16:00 clock

15 x Toes-2-Bar
40 x Double unders
15 x Squat Cleans (135/85)
15 x Toes-2-Bar
40 x Double unders
13 x Squat Cleans (155/105)
15 x Toes-2-Bar
40 x Double unders
11 x Squat Cleans (185/115)
15 x Toes-2-Bar
40 x Double unders
9 x Squat Cleans (205/125)
15 x Toes-2-Bar
40 x Double unders
7 x Squat Cleans (225/145)

Notes: Rx+ = 135/85, 185/115, 225/145, 275/175, 315/205

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Warm-up Drills
I. Coach’s Choice
II. Dynamic Warm-up
High Knees, Butt Kicks, Side-Shuffle, Karaoke
High Skip, Run build ups to Sprint
II. Mobility

Impact/Focus: Death by 50ft Sprint
Every minute on the minute add an additional 50ft Sprint to your workload. Continue in this fashion until unable to complete the requisite distance within the time allotted. This workout will have a 12:00 cap.
1 x 50ft Sprint (0:00-1:00)
2 x 50ft Sprints (1:00-2:00)
3 x 50ft Sprints (2:00-3:00)
etc…

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“Grody”
For time
Row 500m
3 x Shoulder-to-Overhead (135/95lbs)
Row 400m
6 x Shoulder-to-Overhead
Row 300m
9 x Shoulder-to-Overhead
Row 200m
12 x Shoulder-to-Overhead
Row 100m
15 x Shoulder-to-Overhead

Notes: Shoulder-to-Overhead calls for the athlete’s choice of movement during the WOD. Approved methods of moving the weight overhead from the front rack position are as follows: Press, Push Press, or Push/Split Jerk. The barbells will be coming from the floor. Rx+ may adopt a 165/110lb load increase for the Shoulder-2-Overhead if anyone is feeling frisky. Get some, freaks!

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ANNOUNCEMENTS:
– Our February On-ramp begins next Tuesday (2/6) at 6pm! Tell your friends!

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

“Antithesis”
Complete as many rounds/reps as possible in 10:00 of
8 x Deadlift (225/155)
12 x Ring Dips

Notes: Rx+ = Deadlift 275/185. Get some, freaks!

Post rounds/reps completed to comments.

ROMWOD
“Forward Thinking”

Skill Development
Slay GOATS