WOD & Blog

Congratulations to Smiley Mike for finishing the Chicago Marathon! We’re proud to see what he can accomplish next season!

“There is nothing noble in being superior to another, True Nobility is in being superior to your previous self.” -Earnest Hemingway

Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
:15 x Handstand Hold
10 x Push-ups
10 x Deadlift (45lbs)
III. Mobility

“Diane”
Complete 21-15-9 reps of
Deadlift (225/155)
Handstand Push-ups

Post times to comments.

ROMWOD
“Serious Chill”

Warm-up Drills
I. Row 2 minutes
II. 2-3 rounds of
10 x KB Swings
25ft Waiter’s Walk
:20 x Armbar Stretch
III. Mobility

Impact/Focus: Turkish Get-up :75 Intervals
Following an appropriate series of warm up reps: Complete two Turkish Get-up every :75 seconds for ten rounds total.

Every :75 seconds for 10 Rounds, climbing in weight
2 x Turkish Get-ups (1L+1R)

Post best TGU weight to comments.

“Seven-2-Five Kinda Day”
AMRAP 5 minutes of
Row 300m
15 x GHD Sit-ups
Rest 2:00
AMRAP 7 minutes of
Row 200m
12 x GHD Sit-ups

Post rounds and reps completed for each AMRAP to comments.

Skill Development
I. Coach’s Choice (time permitting)

Warm-up Drills
I. Run 400m
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: Front Squat
Warm up as needed (3 sets x 5 reps) before completing the following workload for Front Squat.

Front Squat 5-4-3-2-1

Post loads to comments.

“Atavistic”
Complete for time

10-9-8-7-6-5-4-3-2-1 reps x Pull-ups
1-2-3-4-5-6-7-8-9-10 reps x Wallball (20/14)
25-25-25-25-25-25-25-25-25-25 x Double unders

Post times to comments.

Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
7 x Medicine Ball Deadlifts
7 x Medicine Ball Deadlift + Shrug
7 x Medicine Ball Cleans
7 x Medicine Ball Front Squats
III. Mobility

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

Clean 2-2-2-2-2 (Increasing)

Notes: Today’s reps will be touch and go from the floor.

Post loads to comments.

“Friday the 13th”
Complete as many rounds/reps as possible in 13:00 of
Row 500m
13 x Russian Twists (40/20)
13 x Burpees over Rower

Post rounds/reps completed to comments.

ANNOUNCEMENTS
– Our October On-Ramp class will begin Thursday October 12th at 6pm (TONIGHT!). Tell your friends!

Warm-up Drills
I. Run 400m
II. 3-5 Rounds for Quality (ROM facilitation)
5 x Deadhang Pull-ups
7 x Strict Push-ups
10 x KB Swings (24/16kg)
III. Mobility

“WAIS-IV”
Complete for time
5-4-3-2-1 x Muscle-ups
10-8-6-4-2 x Deadlift (255/175lbs)
10-8-6-4-2 x Box Jumps (24/20”)

Notes: As a substitution for muscle-ups athletes will complete a 2:1 ratio of jumping muscle-ups or 3:1 ratio of pull-ups & dips.

Post times to comments.

Skill Development
I. Coach’s Choice (time permitting)

ANNOUNCEMENTS
– Our October On-Ramp class will begin Thursday October 12th at 6pm (TOMORROW NIGHT!). Tell your friends!

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

Post loads to comments.

“Brew Crew”
Complete the following workload every minute on the minute for 10:00.
Odd: :45 x Max Reps Bumper Ground-2-Overhead (45/25lbs)
Rest :15
Even: :45 x Max Reps Walking Lunges
Rest :15

Post reps completed for each movement to comments.

ROMWOD: “Finding Fire”

ANNOUNCEMENTS
– Our October On-Ramp class will begin Thursday October 12th at 6pm. Tell your friends!

Warm-up Drills
I. Run 200m
II. 2-3 rounds of
5 x Snatch Grip Deadlift
5 x Barbell Row
5 x Power Snatch
5 x Klokov Press
III. Mobility

Impact/Focus: Power Snatch 1RM
Warm up as needed (3 sets x 3 reps) before working to establish a new 1-rep max Power Snatch.

Power Snatch 1-1-1-1-1RM

Post loads to comments.

“Tabata Tamata”
Tabata x Hang Power Snatch (75/55lbs)
Rest 1 minute
Tabata x Mountain Climbers
Rest 1 minute
Tabata x Air Squat
Rest 1 minute
Tabata x Ab-mat Sit-ups

Notes: The Tabata interval sequence is 8 Rounds of :20 seconds of maximal effort work followed by :10 seconds of rest. Complete all 8 rounds of each movement before resting and moving on to the next task. Get some… freaks!

Score best/worst reps for each movement.

Post scores to comments.

ANNOUNCEMENTS
– Our October On-Ramp class will begin Thursday October 12th at 6pm. Tell your friends!

Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
:15 x Handstand Hold
5 x Deadlift
5 x Power Clean
5 x Front Squat
III. Mobility

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

Front Squat 3-3-3-3-3 (:03 Pause)

Post loads to comments.

“Dominos”
Complete AMRAP in 3:00 of
4 x Handstand Push-ups
6 x Power Cleans (135/95lbs)
Rest 1 minute.

Complete two more efforts for a total of three x 3:00 AMRAPs.

Notes: Begin each subsequent 3 minute AMRAP (as many rounds/reps as possible) where the previous one arrested. There is one cumulative score in rounds + reps for today’s training.

Post total rounds/reps completed to comments.

ANNOUNCEMENTS
– Our October On-Ramp class will begin Thursday October 12th at 6pm. Tell your friends!

Warm-up Drills
I. Row 2:00
II. 2 rounds of
5 x Pull-ups
7 x KB Swings
10 x Push-ups
III. Mobility

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

Push/Split Jerk 5-5-5-5-5

Post scores to comments.

“Two Step”
AMRAP 6:00 of
2-4-6… x Push Press (95/65lbs)
2-4-6… x Pull-ups

Rest 3:00

AMRAP 6:00 of
2-4-6… x Deadlift (225/155lbs)
2-4-6… x Burpees

Notes: For each AMRAP, with reps climbing by 2′s each round (2-4-6-8…etc.) work as high up the ascension ladder as possible before time expires.
 Consider the three minute rest window to be ‘active recovery’ as athletes change their own weights and re-clip their bars before moving into the second AMRAP (as many rounds/reps as possible). Get some, freaks.

Post scores to comments.

ANNOUNCEMENTS
– Our October On-Ramp class will begin Thursday October 12th at 6pm. Tell your friends!

Warm-up Drills
I. Run 400m
II. 9 fundamentals x 5 reps each
III. Mobility

“Zero Ground”
Complete as many rounds/reps as possible in 17:00 of
Run 400m
8 x Overhead Squat (115/75)
15 x GHD Sit-ups

Post times to comments.

Skill Development
I. Coach’s discretion if time permits post-WOD.