WOD & Blog

ANNOUNCEMENTS
— Our Next On-Ramp class begins Tuesday, May 7th @ 6pm. Tell your friends!
On-Ramp Information Link found HERE.

Warm-up Drills
I. Coach’s Choice
II. Dynamic Drills
III. Mobility
IV. 2 Rounds of
5 x Barbell Row
5 x SDHP
5 x Full Cleans
5 x Push Jerk
10 x Hollow Rocks
V. Movement Review and Warm-up Sets for Pause Front Squats. Work through 3-5 sets x 2 reps each practicing the 33X0 tempo to be used on the minute.

Notes: Warm-up weights should progress from 50% range up to the athlete’s intended working weight, which training guidance advises is at 75-85% for today.

Impact/Focus: Pause Front Squat 8 x 2 EMOTM
Complete the following workload for Pause Front Squats Every Minute On The Minute (EMOTM) for 8:00.

2 x Front Squats (33X0 @ 65-75%1RM)

Notes:
– Reference single rep maximum info on the Front Squat from 04.01.219 or 04.08.2019. Last week we used 70-80%.
– What’s do the four numbers (ie the 33X0) denote? Read the following article on “Tempo Training”, courtesy CrossFit Invictus, linked HERE.

Post loads to comments.

“Hustle:Standard”
AMRAP 12:00 of
5 x Anyway Ground-2-Overhead (clean grip; 135/95lbs)
10 x Box Jumps (24/20”)
15 x V-ups

Notes: Rx+ 155/115lbs, 30/24”Box Jumps. Scale loads for clean grip style Ground-to-Overhead to a weight that can be executed at multiple rep sets for the duration of the AMRAP. Box Jump height should also be modified to facilitate a conditioning pace.

Post scores to comments.

Skill Development: Tempo Push-ups (strict)
Time Permitting work through 6-8 Rounds of 5-10 x Push-ups practicing a tempo pace of 2111.

Notes: See the following article link for reference to Tempo Training instructions, courtesy CrossFit Invictus, linked HERE.

Post scores to comments.

ANNOUNCEMENTS
— Our Next On-Ramp class begins Tuesday, May 7th @ 6pm. Tell your friends!
On-Ramp Information Link found HERE.

Warm-up Drills
I. Run 200m or Row 2:00
II. Dynamic Drills
III. Mobility

“Helen”
3 Rounds for time of
Run 400m
21 x American KB Swings (24/16kg)
12 x Pull-ups

Post scores to comments.

Skill Development & Recovery Training
A. 20 x Turkish Get-ups (24/16kg)
**Alternate arms each repetition, smooth is fast repetitions here are intended to get athletes moving and smoothing patterns of functional capacity.

B. 2:00 x Ring Support or Plank Hold (practice incorporating variations)

C. Select from 40 to 75 reps x GHD/Abmat Sit-ups +
equal number sets of Back Extensions
**Partition Set’s and repetitions as able in order to complete the workload assigned. Example 4-5 rounds of 10 to 15 repetitions with rest between efforts. Work towards your movement development standards before total volume.

ANNOUNCEMENTS
— Our Next On-Ramp class begins Tuesday, May 7th @ 6pm. Tell your friends!
On-Ramp Information Link found HERE.

Warm-up Drills (A)
I. Row 500m
II. Dynamic Drills
III. Mobility

Warm-up Drills (B) Deadlift
With an 8:00 time cap grab a barbell and weights before working through the following warm-up sets/reps in preparation for the Impact/Focus: Deadlift workload.

3-5 Rounds of
3-5 reps x Deadlift (climbing weight across sets at 50-75% range of 5RM)

Impact/Focus: Deadlift 5 x 5 (WK5)
Warm up as needed (3 sets x 5 reps) before completing the following workload for Deadlift.

Deadlift 5-5-5-5-5
(+5 to 15 lbs from last week)

Notes: Use your previously established Deadlift 5RM to determine loads for today. Select a weight of 5,10,or 15 lbs to increase this week based on last weeks sets/rep load used. We will continue to stress the importance of all athletes keeping an accurate record of their numbers from the previous week.

Post scores to comments.

“Luck’s Got Nothing To Do With It”
3 Rounds For Time (vs 15:00 Cap)
Row 500m
30 x Cluster/Wallball (20/14lbs)
20 x Push-ups

Notes: Partition Cluster/Wallballs and Push-ups as necessary to complete the workload quickly and efficiently. The rep must return to the deck via catch and control. Drops = 1 additional rep added onto the round total.

Post scores to comments.

ANNOUNCEMENTS
— Our Next On-Ramp class begins Tuesday, May 7th @ 6pm. Tell your friends!
On-Ramp Information Link found HERE.

Warm-up Drills
I. Row 500m
II. Dynamic Mobility
III. Yoga Series
IV. Static Mobility

Impact/Focus: Pull-up Ascension Ladder
0:00-1:00: 1 x Pull-ups
1:00-2:00: 2 x Pull-ups
2:00-3:00: 3 x Pull-ups
3:00-4:00: 4 x Pull-ups
…
11:00-12:00: 12 x Pull-ups

Notes: Scaled Pull-ups are assisted methods. Rx+ is Chest-to-Bar and Unbroken Sets.

Post scores to comments.

“Tempted”
12:00 AMRAP of
10,10,10,10,10 x Power Snatch (95/65lbs)
35,25,20,15,10 x GHD Sit-ups
If time remains…
10,10,10,10,10 x Power Snatch (115/85lbs)
35,25,20,15,10 x GHD Sit-ups
If time remains…
10,10,10,10,10 x Power Snatch (135/95lbs)
35,25,20,15,10 x GHD Sit-ups

Notes: Scald weight progression guidelines stipulate women use 45,55,65lbs and men are 65,75,85lbs for barbell weight assignements.

Post scores to comments.

ANNOUNCEMENTS
— Our Next On-Ramp class begins Tuesday, May 7th @ 6pm. Tell your friends!
On-Ramp Information Link found HERE.

Warm-up Drills (A)
I. Row 500m
II. 2 Rounds of
5 x Barbell Row
5 x SDHP
5 x Full Cleans
5 x Push Jerk
10 x Hollow Rocks
III. Dynamic Drills
IV. Mobility

Warm-up Drills (B) Barbell Complex
With an 5:00 time cap grab a barbell and weights before working through the following warm-up sets/reps in preparation for the Impact/Focus: Barbell Grinder.

3-5 Rounds of

3 x Power Clean +
3 x Front Squat +
3 x Push Jerk

Impact/Focus: The Barbell Grinder
10 rounds, Every :75, of the following Barbell Clean Complex
2 x Power Clean +
2 x Front Squat +
2 x Push Jerk

Notes: Complete each complex as one continuous set, once the bar leaves the floor, other than touch and go Power Cleans, the athlete does not put the weight down or let go until the 9 reps are finished.

L4 (plain silly): 185/135lbs
L3 (rx+): 155/115lbs
L2 (rx): 135/95lbs
L1 (scaled): 65-95/35-75lbs

**These are just guidelines and helpful milestone weights for athletes to reference in logging and progressing.

Post sets/reps/weights to comments.

“Frenautics”
Climbing AMRAP x 3:00
Row 50m (+50 meters per Round)
Slamball x 5 (+5 reps per Round)

Rest 1:00

Climbing AMRAP 3:00 of
Row 50m (+50 meters per Round)
Slamball x 5 (+5 reps per Round)

Rest 1:00

Climbing AMRAP 3:00 of
Row 50m (+50 meters per Round)
Slamball x 5 (+5 reps per Round)

Notes: Continue each AMRAP where the previous concluded.

Post cumulative scores as distance/reps completed to comments.

ANNOUNCEMENTS
— Our Next On-Ramp class begins Tuesday, May 7th @ 6pm. Tell your friends!
On-Ramp Information Link found HERE.

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

Impact/Focus: Flight Simulator(s)
Complete one of the following, in Unbroken Sets, for time.

There will be a 12:00 Incentive Time Cap.

I. Double-unders x
5-10-15-20-25-30-35-40-45-50-45-40…5

II. Singleunders x
10-20-30-40-50-60-70-80-90-100-90…10

Notes: Complete each rung on the ladder unbroken before moving on. All the way up and down is a complete evolution.

Post time or rounds completed to comments.

“TA-BA-TA”
The Tabata interval sequence is:
8 Rounds of
(:20 seconds of maximal effort work x :10 seconds of rest)

Complete the following according to this training protocol scoring high and low numbers from the 8 total attempts (total reps would be good data if recording doesn’t impeded performance/intensity of training execution).

– Ring Row
– Abmat Sit-ups
– Push Press (45/35lbs)

Post scores to comments.

ANNOUNCEMENTS
— Our Next On-Ramp class begins Tuesday, May 7th @ 6pm. Tell your friends!
On-Ramp Information Link found HERE.

Warm-up Drills
I. Run 400m
II. 2 Rounds of
Medicine Ball Complex (20/14lbs)
5 x Air Squat to Med Ball
5 x Med Ball Clean
5 x Med Ball Squat Jumps
10 x Hollow Rocks
III. Mobility

Impact/Focus: Front Squat & Plyos
Warm-up sets/reps are 3 sets of 3 reps Front Squat + 5 reps of Plyometric Squat Jumps or Box Jumps. Weights used should represent traditional warm-up loads as athlete’s prepare to sustain a workload of 70-80% of their most recent 1RM.

6 Rounds, on the :90, of the following

3 x Front Squat (70-80%1RM)
5 x Squat Jumps (both hands to rig from med ball).

Notes: Single rep max efforts were recently trained via 04.01.2019 and 04.08.2019. Those looking for an additional challenge today may use Box Jumps for Squat Jumps at 24/20” respectively. The vertical height achieved is secondary to an ideal hip track and positional loading of the legs during the jump.

Post scores to comments.

“Book-ens”
Complete for time
Run 400m
—
5 Rounds of
10 x American Kettlebell Swings (32/24kg)
10 x Burpees
—
Run 400m

Notes: Scale load as necessary to emphasize proper technique followed by unbroken workloads of ten reps per round on the Kettlebell Swings.

Post scores to comments.

Warm-up Drills
I. Row 500m or Run 400m
II. 2 Rounds of
5 x Deadlift
5 x Barbell Row
5 x SDHP
5 x Full Cleans
5 x Front Squat
III. Mobility

Impact/Focus: Deadlift 5 x 5 (WK4)
Warm up as needed (3 sets x 5 reps) before completing the following workload for Deadlift.

Deadlift 5-5-5-5-5
(+5 to 15 lbs from last week)

Notes: Use your previously established Deadlift 5RM to determine loads for today. Select a weight of 5,10,or 15 lbs to increase this week based on last weeks sets/rep load used. We will continue to stress the importance of all athletes keeping an accurate record of their numbers from the previous week.

Post scores to comments.

“Pandemonia”
For time
Row 750m
15 x Push-ups
15 x Bumper Ground-to-Overhead (45/25lbs)
30 x Air Squat

Row 500m
15 x Push-ups
15 x Bumper Ground-to-Overhead (45/25lbs)
30 x Air Squat

Row 250m
15 x Push-ups
15 x Bumper Ground-to-Overhead (45/25lbs)
30 x Air Squat

Notes: Scaling is 1:1 today. Additional Challenges include Pistols for Air Squats and Ring Push-ups for Push-ups.

Post scores to comments.

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

“Bearly D.T.”
5 Rounds for time of
12 x Dumbbell Deadlift
9 x Dumbbell Hang Power Clean
6 x Dumbbell Push Jerk
Bear Crawl 100ft
Rest 1:00 between rounds

Notes: 50/35lbs for the Dumbbell weight, scaling loads as necessary.

Post scores to comments.

Warm-up Drills
I. Jumpe Rope x 2:00
II. 2 Rounds of
Medicine Ball Complex (20/14lbs)
5 x Air Squat to Med Ball
5 x Med Ball Deadlift
5 x Med Ball SDLHP
5 x Med Ball Clean
5 x Med Ball Front Squat
5 x Thrusters
10 x Hollow Rocks
III. Mobility

Impact/Focus: Turkish Get-ups & Toes-to-Bar EMOTM
Every minute on the minute for 12:00 complete the following workload assigned:

Odd minutes x Turkish Get-up (L) + Turkish Get-up (R)
Even minutes x Strict Toes-2-Bar x 7-10 reps

Notes: Athletes may adjust weights for Turkish Get-ups if necessary however the intent is a challenging/heavy single rep effort that is sustainable across sets/reps within the minute time frame.

Post scores to comments as reps completed for each movement movement and weight utilized.

“Rockholme Syndrome”
Complete as many rounds as possible in 15:00 of
200m Run
21** x Wallball (20/14lbs)
Max Reps (75**) x Double-unders

Notes: Every time a set of Single/Double-unders reaches failure begin a new round with 200m of Running. **Glass Ceiling for Unbroken Rep Sets to proceed into the following round’s 200m Run.

Post total rounds completed and lowest number of consecutive Double-unders to comments.