WOD & Blog
Warm-up Drills
I. Row 2:00
II. 9 Fundamentals x 5 reps each
III. Mobility
“Leg Drive”
Complete 5 rounds for time of
5 x Deadlift (275/185)
15 x Wallball (20/14)
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
ROMWOD
“With Appreciation”
Warm-up Drills
I. 7:00 Dynamic Warm-up
Jog -> Sprint
High Knees
Butt Kicks
Shuffle
Karaoke
High Skip
Pike Walk
Duck Walk
III. Mobility
Impact/Focus: Ring & Static Dips EMOTM
Every 75 seconds for 8 Rounds total complete the following set/rep scheme based on current movement proficiency/strength level:
Ring Dips x 7 Reps per interval
Ring or Static Dips (matador) x 5 reps per interval
Notes: Reps should be strict, even if execution requires broken sets across the work interval. Scale from the rings to a static platform such as the matadors if a set of seven unbroken strict reps of Ring Dips are not yet able to be completed. Get some, freaks.
Post scores to comments as rounds completed and total reps achieved.
“Classic Romp”
Complete as many Rounds/Reps as possible in 13:00 of
7 x Shoulder-2-Overhead (155/105lbs)
12 x Toes-2-Bar
Row 24kcal
Post scores to comments.
Read More
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
Post loads to comments.
“Non-Factor”
Complete 4 rounds for time of
8 x Hang Power Cleans (135/95)
16 x Push-ups
36 x Double unders
Post times to comments.
Read More
ANNOUNCEMENTS:
– We will be open regular hours on Friday Nov 10th.
LINK TO THE STORY OF “THE THREE WISE MEN” HERO WOD: CLICK HERE
Warm-up Drills
I. Row 500m
II. 2-3 rounds of
5 x Snatch Grip Deadlift
5 x Snatch
5 x Overhead Squat
5 x Klokov Press
III, Mobility
“Three Wise Men”
2017 Veteran’s Day Hero WOD Tribute: 3 AMRAPs as follow
“Jeremy”
AMRAP in 6:00 of
5 x Hang Snatch (*See Below)
10 x Burpees Over the Barbell
Rest 3:00, then…
“Ben”
AMRAP in 6:00 of
10 x Power Cleans (*See Below)
20 x Pull-Ups
Rest 3:00, then…
“Beau”
AMRAP in 6:00 of
15 x Box Jump-Overs (24/20”)
30 x Wallball (20/14lbs)
Notes: *Weight classifications are Elite = 185/125lbs, RX = 135/95lbs, and Scaled = 95/65lbs. Box Jump Overs are 24/20” with scaling to Step-Overs as an option if necessary.
Post scores to comments.
Read More
Noon class said goodbye to Jimmy as his job is relocating his to New York. Good luck Jimmy and we’ll see you soon!
ANNOUNCEMENTS:
– We will be open regular hours on Friday Nov 10th.
Warm-up Drills
I. 7:00 Dynamic Warm-up
Jog -> Sprint
High Knees
Butt Kicks
Shuffle
Karaoke
High Skip
Pike Walk
Duck Walk
II. Mobility
Impact/Focus: Snatch
Following movement review, warm up as necessary before completing the following workload for Snatch.
Snatch 1-1-1-1-1 (75-80% 1RM)
Notes: Today’s singles will be completed with a focus on technique being the priority. Get some, Freaks!
Post loads to comments.
“Field Work”
Complete 7 rounds for time of
6 x Handstand Push-ups
20 x Mountain Climbers (2 count)
20 x Walking Lunges (10L/10R)
Post times to comments.
Read More
Warm-up Drills
I. Row 2:00
II. 9 Fundamentals x 5 reps each
III. Mobility
Impact/Focus: Push/Split Jerk 1RM
Warm up as needed (3 sets x 3 reps) before working to establish a 1-rep maximum effort Push/Split Jerk.
Push/Split Jerk 1-1-1-1-1RM
Post loads to comments.
“Midline EMOTM”
Complete the following workload every minute on the minute for 10:00
Odd: Max Reps x GHD Sit-ups
Even: Max Reps x Sledgehammer Strikes
Post reps completed to comments.
ROMWOD
“The Reason”
ANNOUNCEMENTS:
– Our November on-ramp begins TONIGHT; Tuesday Nov 7th at 6pm! Spread the word!
Warm-up Drills
I. Run 400m/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
Impact/Focus: Power Clean Doubles
Warm up as needed (3 sets x 3 reps) before working through five sets of two reps each, as outlined below for the Power Clean. Sets should increase in weight, reps are touch and go style.
Power Clean 2-2-2-2-2
Post scores to comments.
“Wuufe”
Four rounds for time of
Row 350m
20 x American KB Swings (32/24kg)
15 x Box Jumps (24/20”)
Post scores to comments.
Read More
ANNOUNCEMENTS:
– Our November on-ramp begins this Tuesday Nov 7th at 6pm! Spread the word!
Warm-up Drills
I. Row 2:00
II. 2 rounds of
5 x Pull-ups
5 x Power Clean
5 x Front Squat
5 x Push Press
III. Mobility
“Fran”
Complete 21-15-9 reps for time of
Thrusters (95/65)
Pull-ups
Notes: Compare scores to 07.21.2016
Post times to comments.
Skill Development: Turkish Get-ups
Work up to a moderate/heavy weight of the following.
2 x Turkish Get-ups (2L/2R)
Post loads to comments.
Read More
Sharkman!
ANNOUNCEMENTS:
– Our November on-ramp begins next Tuesday Nov 7th at 6pm! Spread the word!
Warm-up Drills
I. Speed Rope 2:00
II. 2-3 rounds of
5 x Snatch Grip Deadlift
5 x Snatch
5 x Overhead Squat
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
Notes: Today’s focus as usual will be technique over load. Athletes may reset between reps.
Post loads to comments.
“Soft Spot”
Complete for time
27-21-15-9 x Wallball (20/14)
40-40-40-40 x Double unders
Post times to comments.
Read More
ANNOUNCEMENTS:
– Our November on-ramp begins next Tuesday Nov 7th at 6pm! Spread the word!
Warm-up Drills
I. Coach’s Choice
II. Mobility
Impact/Focus: Push/Split Jerk
Warm up as needed (3 sets x 3 to 5 reps) before completing the following workload for Push/Split Jerk.
Push/Split Jerk 5-5-3-3-1-1 (Increasing)
Notes: Gold standard for those feeling frisky today would be to establish a new 5, 3, and 1 rep ‘functional’ maximum (i.e. executed under non-ideal conditions) across working sets. Get after it, freaks!
Post scores to comments.
“Swankster”
For time
Row 1000m
30 x Plyo Push-ups
30 x Abmat Sit-ups
Row 500m
20 x Plyo Push-ups
20 x Abmat Sit-ups
Row 250m
10 x Plyo Push-ups
10 x Abmat Sit-ups
Notes: Abmat Sit-ups are un-anchored today. Plyo Pushp-ups finish the push-up range of motion with an explosive arm extension that elevates the athlete to a plank position on 45/25lb bumper plates (positioned just outside traditional Push-up hand or shoulder width). The push-up resumes once hands are walked back down between the plates for each subsequent repetition.
Post scores to comments.
Read More