WOD & Blog
ANNOUNCEMENTS:
– Join us for Memorial Day “Murph” on Monday May 29th at 9am.
Warm-up Drills
I. Run 200m
II. 3 rounds of
3 x Pull-ups (Deadhang)
7 x Push-ups (CFGS)
10 x Air Squats (Wall Therapy)
III. Mobility
“Cindy”
Complete as many rounds/reps as possible in 20:00 of
5 x Pull-ups
10 x Push-ups
15 x Air Squats
Notes: Yes, this is a benchmark WOD… Get some, freaks.
Post scores to comments.
Impact/Focus: Deadlift 5×3
Warm-up with 2-3 sets of 3 reps each, increasing weight in preparation for the working sets outlined below
Deadlift 3-3-3-3-3
Notes: Heavy is relative to personal discretion considering this lift is occurring post benchmark WOD. Strive for proper form and get after it… at least we’re going to be nice and waaaaarm.
Post scores to comments.
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ANNOUNCEMENTS:
– Join us for Memorial Day “Murph” on Monday May 29th at 9am.
Warm-up Drills
I. Coach’s Choice
II. Mobility
Impact/Focus #1: Push/Split Jerk
Warm up as needed (3 sets x 5 reps) before completing the following workload for Push/Split Jerk.
Push/Split Jerk 1-1-1-1 (92.5-95%1RM)
Notes: To determine todays working weight, athletes should reference their 1RM set on 04.13.2017. Athletes feeling frisky today can push the 95% side, while those beat up from a full throttle week thus far or perhaps prioritizing skill work can work lower percentages.
Post scores to comments.
“Event Horizon”
For time
30 x Double-unders
12R+12L x KB Snatch (24/16kg)
30 x Double-unders
10R+10L x KB Snatch (24/16kg)
30 x Double-unders
8R+8L x KB Snatch (24/16kg)
30 x Double-unders
6R+6L x KB Snatch (24/16kg)
30 x Double-unders
4R+4L x KB Snatch (24/16kg)
30 x Double-unders
2R+2L x KB Snatch (24/16kg)
Notes: Alternate arms for the KB Snatch.
Post scores to comments.
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ANNOUNCEMENTS:
– Join us for Memorial Day “Murph” on Monday May 29th at 9am.
Warm-up Drills
I. Run 200m
II. 6:00 Dynamic Warm-up
High Knees
Butt Kicks
Shuffle
Karaoke
Hip Circles
Walking Lunges
III. Mobility
Impact/Focus: Clean Doubles x :75 seconds
Warm up as needed (3 sets x 5 reps) before completing the following workload for Cleans (Full).
Every :75 for 7 rounds execute 2 x Full Cleans.
Post scores to comments.
“Pushing Pull”
Complete as many rounds and reps as possible in 10:00 of
Row 20kcal
10 x Burpees
Post scores to comments.
ROMWOD: “Hinge”
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ANNOUNCEMENTS:
– Join us for Memorial Day “Murph” on Monday May 29th at 9am.
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 Triples
Warm up as needed (3 sets x 3 reps) before completing the following workload for Power Snatch.
Power Snatch 3-3-3-3-3
Post loads to comments.
“Levitate”
Complete for time
Run 800m
Then…
3 rounds of
10 x Overhead Squat (115/75)
25 x GHD Sit-ups
Then…
Run 800m
Post times to comments.
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ANNOUNCEMENTS:
– Join us for Memorial Day “Murph” on Monday May 29th at 9am.
Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
5 x Pull-ups
7 x Kb Swings (24/16
10 x Goblet Squats (24/16)
III. Mobility
Impact/Focus: Front Squat
Warm up as needed (3 sets x 5 reps) before completing the following workload for Front Squats.
Front Squat 2-2-2 (90% 1RM)
Notes: Complete the following workload percentage based off your current 1RM established on 04.17.2017.
Post loads to comments.
“Task Priority Nate”
Complete 7 rounds for time of
2 x Muscle-ups
4 x Handstand Push-ups
8 x ‘American’ KB Swings (32/24)
Post times to comments.
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ANNOUNCEMENTS:
– Join us for Memorial Day “Murph” on Monday May 29th at 9am.
Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
7 x KB Deadlift (24/16)
7 x Sumo Deadlift High Pull
7 x KB Swings
7 x Hollow Rocks
III. Mobility
Impact/Focus: Deadlift
Warm-up as needed (3 sets x 5 reps) before completing the following workload for Deadlifts.
Deadlift 5-5-5-5-5
Post loads to comments.
“Tabata Kabob”
Tabata x Burpees
Tabata x V-ups
Tabata x Slamball (40/20)
Tabata x Air Squat
Notes: The Tabata interval sequence is 8 Rounds of :20 seconds of maximal effort work followed by :10 seconds of rest. Score best/worst reps for each movement.
Post scores to comments.
Congratulations to Will and William for graduating our on-ramp program. Welcome to the family!
ANNOUNCEMENTS:
– Join us for Memorial Day “Murph” on Monday May 29th at 9am.
Warm-up Drills
I. 2 rounds of
Row 250m
5 x Pull-ups
10 x Walking Lunges
10 x Strict Press (45/35)
III. Mobility
Impact/Focus #1: Push/Split Jerk
Warm up as needed (3 sets x 5 reps) before completing the following workload for Push/Split Jerk.
Push/Split Jerk 1-1-1-1-1 (90% 1RM)
Notes: To determine todays working weight, athletes should reference their 1RM set on 04.13.2017. Athletes should aim to complete at least 4 singles at 90% for today.
Post scores to comments.
“Ups”
Complete as many rounds/reps as possible in 10:00 of
5 x Bar Muscle-ups
15 x Box Jumps (24/20)
Notes: Scale option for bar muscles ups = 10 x chest-2-bar pulls or current pull-up progression per round.
Post rounds/reps completed to comments.
Skill Development
– Slay GOATS
– Mobilize
ANNOUNCEMENTS:
– Join us for Memorial Day “Murph” on Monday May 29th at 9am.
Warm-up Drills
I. Run 200m
II. 6:00 Dynamic Warm-up
High Knees
Butt Kicks
Shuffle
Karaoke
Hip Circles
Walking Lunges
III. Mobility
“Everglades”
Complete 4 rounds for time of
Row 500m
Run 400m
Post times to comments.
ROMWOD
“Everything Burrito”
ANNOUNCEMENTS:
– Join us for Memorial Day “Murph” on Monday May 29th at 9am.
Warm-up Drills
I. Coach’s Choice
II. Mobility
Impact/Focus: Power Clean Singles
Warm up as needed (3 sets x 5 reps) before completing the following workload for Power Cleans.
Power Clean 1-1-1-1-1-1-1RM
Notes: Heavy and challenging workload today, minimum of seven solid sets at 90% plus or new 1RM should be the primary goal for the athlete seeking guidance on target working weights. Technique as always is paramount. If you’re feeling like those PR’s are within range, then by all means; Get some, freaks.
“Roman Chairs”
35-30-25-20-15 reps for time of
DB Snatch (50/35lbs)
GHD Sit-ups
Push-ups
Notes: Reps each round are total reps for DB Snatch, thus one arm does an extra rep on the odd numbered rounds. Alternate arms on each repetition.
Post scores to comments.
Skill Development
5 Rounds for quality work/max time in hold of
:30 x L-sit (rings/paralettes/hanging knee raise)
:30 x Rest
5-7 strict reps x Pull-ups or Chin-ups
Post training to comments.
ANNOUNCEMENTS:
– Join us for Memorial Day “Murph” on Monday May 29th at 9am.
Warm-up Drills
I. Speed Rope 2:00
II. 2-3 rounds of
5 x Pull-ups
7 x Hollow Rocks
10 x Wallball (20/14)
III. Mobility
Impact/Focus: Front Squat
Warm up as needed (3 sets x 5 reps) before completing the following workload for Front Squats.
Front Squat 3-3-3-3 (85% 1RM)
Notes: Complete the following workload percentage based off your current 1RM established on 04.17.2017.
Post loads to comments.
“Derringer”
Complete as many rounds/reps as possible in 4:00 of
6 x Toes-2-Bar
12 x Wallball (20/14)
24 x Double unders
Rest 1 minute. Repeat for a total of 4 cycles.
Post total rounds/reps completed to comments.
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