WOD & Blog
ANNOUNCEMENTS:
– Our August On-Ramp class begins next Tuesday August 8th at 6PM. Tell your friends!
Warm-up Drills
I. Run 400m
II. 2-3 rounds of
5 x Snatch Grip Deadlift (45lbs)
5 x Power Snatch
5 x Overhead Squat
5 x Klokov Press
III. Mobility
Impact/Focus: Power Snatch
Warm-up as needed before completing the following every :90 seconds for a total of eight rounds.
Every :90 for 8 Rounds: 3 x Power Snatch
Notes: Today’s repetitions will be touch and go. Athletes should plan to increase weight every 2 sets for 4 total weight increases.
Post scores to comments.
“Downhill”
Complete for time
Run 800m
15 x Pull-ups
15 x Russian KB Swings (32/24)
Run 600m
15 x Pull-ups
15 x Russian KB Swings (32/24)
Run 400m
15 x Pull-ups
15 x Russian KB Swings (32/24)
Post times to comments.
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ANNOUNCEMENTS:
– Our August On-Ramp class begins next Tuesday August 8th at 6PM. Tell your friends!
Warm-up Drills
I. Run 400m
II. 2-3 rounds of
5 x Pull-ups
10 x Strict Press
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 7-7-7 @ 90% of 7RM
Notes: Athlete’s should base today’s percentages off their 7RM Back Squat established last week on 07.24.2017.
Post loads to comments.
“Do the Dew”
Complete 5 rounds for time of
5 x Push Jerks (155/105)
10 x Burpees
Notes: Rx+ option will be 175/125lbs.
Post times to comments.
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Happy Birthday Samy!!
ANNOUNCEMENTS:
1. We are once again helping the Manchester Christian Church and NH Fisher Cats who are teaming up for “One Day of Community”. Their goal is provide back-to-school supplies for under-resourced children in the Manchester school system. Please feel free to fill as many bags as you’d like. As you can see from the photo, the items on the list were purchased for just $8.25. The bags will be collected on Friday July 28th. Thank you all for helping with this great cause!!!
2. New T-Shirt and Tank top pre-order shirts are now up. Place your orders by this Friday!
Warm-up Drills
I. Run Indoors
II. 3 rounds of
50 ft x Waiters Walk
10 x KB Swings
10 x SDLHP
III. Mobility
Impact/Focus: Deadlift (Week 3)
Warm up as needed (3 sets x 5 reps) before completing the following workload for Deadlift.
Deadlift 5-5-5-5-5 (+5-10lbs from previous week)
Notes: Last weeks 75% work was based off current 5-rep max established on 07.07.2017.
Post loads to comments.
“Rudy’s B-Day”
Complete 15-12-9-6-3 reps for time of
Hang Power Snatch (95/65)
Ring Dips
Post times to comments.
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ANNOUNCEMENTS:
1. We are once again helping the Manchester Christian Church and NH Fisher Cats who are teaming up for “One Day of Community”. Their goal is provide back-to-school supplies for under-resourced children in the Manchester school system. Please feel free to fill as many bags as you’d like. As you can see from the photo, the items on the list were purchased for just $8.25. The bags will be collected on Friday July 28th. Thank you all for helping with this great cause!!!
2. New T-Shirt and Tank top pre-order shirts are now up. Place your orders by this Friday!
Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
5 x Pull-ups
10 x Hollow Rocks
10 x Hindu Push-ups
III. Mobility
Impact/Focus #1: Pull-up/GHD EMOTM
Warm up as needed before completing the following workload every minute on the minute for 12:00.
Odd: :45 x Max Reps of Pull-ups/:15 Rest
Even: :45 x Max Reps of GHD/Abmat Sit-ups/:15 Rest
Post reps completed for each movement to comments.
Impact/Focus #2: Turkish Get-ups
Against a 10:00 clock work up to heavy single effort of Turkish Get-ups.
1 x Turkish Get-up (Left)
1 x Turkish Get-up (Right)
Post loads to comments.
ROMWOD
“Conquer from Within”
ANNOUNCEMENTS:
1. We are once again helping the Manchester Christian Church and NH Fisher Cats who are teaming up for “One Day of Community”. Their goal is provide back-to-school supplies for under-resourced children in the Manchester school system. Please feel free to fill as many bags as you’d like. As you can see from the photo, the items on the list were purchased for just $8.25. The bags will be collected on Friday July 28th. Thank you all for helping with this great cause!!!
2. New T-Shirt and Tank top pre-order shirts are now up. Place your orders by this Friday!
Warm-up Drills
I. Run 200m
II. Medicine Ball Complex
5 x Air Squat to Med Ball
5 x Med Ball Deadlift
5 x Med Ball Deadlift + Shrug
5 x Medicine Ball Cleans
5 x Med Ball Thrusters
5 x Med Ball Thruster Toss+Catch (in place)
5 x Squat Jump off Medicine Ball to max height
III. Mobility
“Kelly”
Five rounds for time of
Run 400 meters
30 x Box Jumps (24/20)
30 x Wallballs (20/14)
Post times to comments.
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ANNOUNCEMENTS:
1. We are once again helping the Manchester Christian Church and NH Fisher Cats who are teaming up for “One Day of Community”. Their goal is provide back-to-school supplies for under-resourced children in the Manchester school system. Please feel free to fill as many bags as you’d like. As you can see from the photo, the items on the list were purchased for just $8.25. The bags will be collected on Friday July 28th. Thank you all for helping with this great cause!!!
2. New T-Shirt and Tank top pre-order shirts are now up. Place your orders by this Friday!
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
Impact/Focus: Clean & Jerk
Warm up as needed (3 sets x 3 reps) before completing the following workload for Clean & Jerk.
Clean & Jerk x 3-3-3-3-3-3
Notes: Today’s reps will be touch-and-go from the floor. Increase weight as form allows.
Post loads to comments.
“Megalodon”
Complete for time
Row 750m
30 x Burpees
30 x ‘American’ KB Swings (32/24)
Row 500m
20 x Burpees
20 x ‘American’ KB Swings (32/24)
Row 250m
10 x Burpees
10 x ‘American’ KB Swings (32/24)
Post times to comments.
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ANNOUNCEMENTS:
1. We are once again helping the Manchester Christian Church and NH Fisher Cats who are teaming up for “One Day of Community”. Their goal is provide back-to-school supplies for under-resourced children in the Manchester school system. Please feel free to fill as many bags as you’d like. As you can see from the photo, the items on the list were purchased for just $8.25. The bags will be collected on Friday July 28th. Thank you all for helping with this great cause!!!
2. New T-Shirt and Tank top pre-order shirts are now up. Place your orders by this Friday!
Warm-up Drills
I. Speed Rope 2:00
II. 2-3 rounds of
5 x Hanging Leg Raises
7 x KB Swings (24/16)
10 x Air Squats (Wall Therapy)
III. Mobility
Impact/Focus: Back Squat 7RM
Warm up as needed (3 sets x 5 reps) before working to establish a 7-rep maximum Back Squat.
Back Squat 7-7-7-7RM
Post loads to comments.
“Playing Possum”
Complete as many rounds/reps as possible in 10:00 of
12 x DB Snatch (50/35)(6L/6R)(Alternating)
12 x Toes-2-Bar
24 x Double unders
Post rounds/reps completed to comments.
Skill Development: Sum Challenges
I. Pull-ups 5 sets of (7 @ 81X2 tempo) Score is getting stronger
II. 3 sets Push-ups (15 @ 2111 tempo) Score is getting stronger
III. L-sit (tabata) Score cumulative seconds in hold.
So excited Bosse (Sassy, Jr.!) stopped in for a few workouts while he was home!! Yessss!!
ANNOUNCEMENTS:
1. We are once again helping the Manchester Christian Church and NH Fisher Cats who are teaming up for “One Day of Community”. Their goal is provide back-to-school supplies for under-resourced children in the Manchester school system. Please feel free to fill as many bags as you’d like. As you can see from the photo, the items on the list were purchased for just $8.25. The bags will be collected on July 28th. Thank you all for helping with this great cause!!!
2. New T-Shirt and Tank top pre-order shirts are now up. Place your orders!
Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
10 x KB Swings
10 x Hollow Rocks
10 x Medicine Ball Cleans
III. Mobility
Impact/Focus: Deadlift (Week 2)
Warm up as needed (3 sets x 5 reps) before completing the following workload for Deadlift.
Deadlift 5-5-5-5-5 (+5-10lbs from previous week)
Notes: Last weeks 75% work was based off current 5-rep max established on 07.07.2017.
Post loads to comments.
“Bad Beat”
Complete as many rounds/reps as possible in 12:00 of
5 x Muscle-ups
10 x Box Jumps (24/20)
15 x Front Squat (115/75)
Post rounds/reps completed to comments.
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ANNOUNCEMENTS:
1. We are once again helping the Manchester Christian Church and NH Fisher Cats who are teaming up for “One Day of Community”. Their goal is provide back-to-school supplies for under-resourced children in the Manchester school system. Please feel free to fill as many bags as you’d like. As you can see from the photo, the items on the list were purchased for just $8.25. The bags will be collected on July 28th. Thank you all for helping with this great cause!!!
2. New T-Shirt and Tank top pre-order shirts are now up. Place your orders!
Warm-up Drills
I. Coaches Choice
II. Mobility
“Team Deck of Cards”
Complete in teams of 2 or 3 athletes. One athlete flips over a card then each member of the team completes the prescribed exercise for the number of repetitions on the card. When the last athlete finishes, the next card is flipped. Continue until deck is gone.
Hearts = Push Press (95/65)
Diamonds = Partner Slamball (20/14)
Clubs = Mountain Climbers (2 count)
Spades = Lateral Medball Handoff (20/14)
Joker 1= 25 Burpees
Joker 2= Run 400m
Jacks, Queens, Kings = 10 reps
Ace = 11 reps
Enjoy!
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ANNOUNCEMENTS:
1. We are once again
helping the Manchester Christian Church and NH Fisher Cats who are teaming up for “One Day of Community”. Their goal is provide back-to-school supplies for under-resourced children in the Manchester school system. Please feel free to fill as many bags as you’d like. As you can see from the photo, the items on the list were purchased for just $8.25. The bags will be collected on July 28th. Thank you all for helping with this great cause!!!
2. New T-Shirt and Tank top pre-order shirts are now up. Place your orders!
Warm-up Drills
I. Speed Rope 2:00
II. 2-3 rounds of
5 x Burpees
7 x Hindu Push-ups
10 x Walking Lunges
III. Mobility
Impact/Focus: Walking Lunges
Warm up as needed with 2-3 sets of 6 reps each.
Athletes will have 4 attempts to move a maximum load for 10 steps of walking lunges (front rack).
10 steps x Walking Lunges (Front Rack)
Post loads to comments.
Impact/Focus #2: Ring Push-up/Double Under Skill
Complete the following workload every minute on the minute for 10:00. Alternate movements each minute.
Odd Minute: 15 x Ring Push-ups
Even Minute: :45 x Max Double unders
Notes: Full range of motion push-ups will be the main focus during that specific minute of work.
Post reps completed to comments.
ROMWOD
“Priceless Passion”