WOD & Blog
ANNOUNCEMENTS:
– Our November on-ramp begins next Tuesday Nov 7th at 6pm! Spread the word!
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: Power Clean
Warm up as needed before completing the following workload every :90 for 7 total sets.
3 x Power Clean
Notes: Today’s repetitions will be touch & go from the floor with a focus on quality barbell cycling.
Post loads to comments.
“Perfect 10”
Complete as many rounds/reps as possible in 10:00 of
10 x Pull-ups
10 x Handstand Push-ups
10 x Box Jumps (24/20)
Post rounds/reps completed to comments.
ROMWOD
“Energy Flow”
ANNOUNCEMENTS:
– Our November on-ramp begins next Tuesday Nov 7th at 6pm! Spread the word!
Pssst, Hey, Freaks… We encourage you to show your Halloween spirit by wearing a costume to the gym tomorrow!
You can workout in it if you’d like but we’d at least like a picture of everyone before each class.
There might even be a prize for the best costume…
Warm-up Drills
I. Run 400m
II. 2-3 rounds of
5 x Pull-ups (Deadhang)
10 x Push-ups (CFGS)
10 x Hollow Rocks
III. Mobility
“Hallowed Grounds”
For time
Run 800m
50 x GHD Sit-ups
40 x Overhead Walking Lunges (45/25lbs)(20R/20L)
30 x Bumper Ground-2-Overhead (45/25lbs)
20 x Ring Dips
Post scores to comments.
Skill Development: Posterior Chain
Select one of the following and complete for quaility
I. Back Extensions 3-4 sets × 15 reps
II. Glute Ham Raises 3-4 sets × 10 reps
III. Good Mornings 3-4 sets × 12 reps
ANNOUNCEMENTS:
– Our November on-ramp begins next Tuesday Nov 7th at 6pm! Spread the word!
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 Press
III. Mobility
Impact/Focus: Thrusters
“Elegant Design”
Complete 5 rounds for time of
8 x Burpees
10 x Toes-2-Bar
12 x KB Snatch (24/16)(6L/6R)(Alt.)
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
Impact/Focus #1: Push/Split Jerk
Warm up as needed (3 sets x 3 reps) before completing the following workload for Push/Split Jerk.
Push/Split Jerk 2-2-2-2-2 (Increasing)
Notes: Get after it, freaks.
Post loads to comments.
“MATLAB”
Complete as many rounds/reps as possible in 12:00 of
5 x Ring Muscle-ups
10 x Slamball (40/20lbs)
15 x Wallball (20/14lbs)
Post scores to comments.
Skill Development
I. See Whiteboard/Coach’s Choice (time permitting)
Warm-up Drills
I. Coach’s Choice
II. Mobility
III. Warm-up sets/reps for the heavy oly component of the metcon
“Mush”
For time
Row 500m
15 x Power Clean (155/105lbs)
Row 400m
12 x Power Clean
Row 300m
9 x Power Clean
Row 200m
6 x Power Clean
Row 100m
3 x Power Clean
Post scores to comments.
Skill Development
I. Ring Support (tabata)
Score cumulative seconds in hold
II. Pull-ups 5 sets of (7 @ 81X2 tempo)
Score is getting stronger
III. 3 sets Push-ups (15 @ 2111 tempo)
Score is getting stronger
IV. L-sit (tabata)
Score cumulative seconds in hold
Post scores to comments.
Read More
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: Overhead Squat
Warm up as needed (3 sets x 3 reps) before working against a 12:00 clock to build to a heavy triple.
Overhead Squat 3-3-3-3-3 (:02 Pause)
Post loads to comments.
“Spell Bound”
Complete 5 rounds for time of
10 x Burpees
40 x Double unders
Post times to comments.
ROMWOD
“Conquer From Within”
Warm-up Drills
I. Run 400m
II. 2-3 rounds of
5 x Pull-ups (Deadhang)
10 x Push-ups (CFGS)
10 x Hollow Rocks
III. Mobility
“Power Grind”
Complete as many rounds/reps as possible in 15:00 of
6 x Power Snatch (115/75lbs)
12 x Pull-ups
21 x GHD Sit-ups
Post scores to comments.
Skill Development:
“Free Range Handstand Work EOMOTM”
Select from the following options, or have them assigned by your Coach and execute every other minute on the minute for 12 minutes for quality/practice effect:
a. Walk max distance on hands
b. static handstand hold against wall x max time
c. free standing static handstand hold x max time
Notes: Work for a minute, rest for a minute.
Read More
Warm-up Drills
I. Run 400m
II. 2-3 rounds of
5 x Power Clean
5 x Front Squat
5 x Press
5 x Push Press
III. Mobility
Impact/Focus: Thruster 6RM
Warm up as needed (3 sets x 3 reps) before working to establish a maximum effort 6-rep thruster.
Thruster 6-6-6-6-6
Post loads to comments.
“Thunder”
Complete 3 rounds for time of
Run 400m
20 x ‘American’ KB Swings (24/16)
40 x Air Squats
Post times to comments.
Read More
Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
5 x Deadlift
5 x Barbell Row
5 x Clean
5 x Front Squat
III. Mobility
Impact/Focus: Clean Complex
Warm up as needed before working to establish a maximum effort in the following Clean complex.
1 x Clean (:02 pause below knee) + 1 x Hang Clean (at knee)
Post loads to comments.
“Hail Mary”
Complete 30-20-10 reps for time of
DB Snatch (50/35)(Alternating)
Ring Push-ups
Walking Lunges (Goblet)
Post times to comments.
Read More
Warm-up Drills
I. Run 400m
II. 9 fundamentals x 5 reps each
III. Mobility
Impact/Focus: Push Press + Push Jerk + Split Jerk
Warm-up as needed before working through 5-7 sets of the following barbell complex, climbing it weight as able across working sets.
Push Press + Push Jerk + Split Jerk
Post scores to comments.
“Double Burn”
6 Rounds for time of
Run 200m
10 x Toes-2-Bar
Post scores to comments.
Skill Development
I. See Whiteboard/Coach’s Choice (time permitting)