WOD & Blog
Warm-up Drills
I. Row 2:00
II. 2 rounds of
5 x Deadlift
5 x Barbell Row
5 x Power Clean
5 x Front Squat
5 x Klokov Press
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 2-2-2-2-2
Post loads to comments.
“Luck’s Got Nothing To Do With It”
Complete as many rounds/reps as possible in 12:00 of
7 x Handstand Push-ups
10 x Toes-2-Bar
13 x Box Jumps (24/20”)
Skill Development
*See guidelines on whiteboard
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
“15.5 Redux”
Complete 27-21-15-9 reps for time of
Row (Calories)
‘American’ KB Swings (32/24)
Post times to comments.
Skill Development
I. ROMWOD “Get Down”
II. Muscle-up Skill Work (Choose 1)
– 5-10 Muscle-ups
– 5-10 x Muscle-up Negatives
– 3×5 x Muscle-up Transitions (Banded on Low Rings)
– 5 x 5 Pull-ups/Dips
ANNOUNCEMENTS:
– Bear Grips will be here during the PM classes with a table setup and demoing/selling their products. We have a fun workout planned so you can test out their gear during the WOD. Products will also be for sale for discount.
Warm-up Drills
I. Row 2:00
II. 2 rounds of
5 x Deadlift
5 x Barbell Row
5 x Power Snatch
5 x Klokov Press
5 x Overhead Squat
III. Mobility
Impact/Focus: Snatch
Warm up as needed before completing the following workload of Snatch.
Snatch 1-1-1-1-1 (:03 Pause at bottom)
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“Bear Climb”
Complete 5 rounds of
1:00 x Rope Climbs
:20 x Bear Crawl
1:00 x Wallball (20/14)
:20 x Bear Crawl
Post reps per movements to comments.
Skill Development
ROMWOD “Shoulder Day”
ANNOUNCEMENTS:
–Our April On-Ramp class begins TONIGHT April 4th at 6pm. Tell your friends!
Warm-up Drills
I. 3 Rounds for quality of
1:00 x Jump Rope
10 x Walking Lunges
10 x Abmat Sit-ups
II. Mobility
“Annie”
For time
50-40-30-20-10 reps of
Double-unders
Abmat Sit-ups (anchored)
Notes: Abmat Sit-ups have feet anchored with dumbbell(s). Get some, freaks!
Reference link for 01.28.2016 HERE.
Post scores to comments.
Impact/Focus: Turkish Get-ups
Warm up as needed before completing the following workload for Turkish Get-ups.
Turkish Get-up 2-2-2-1-1-1-1
Notes: Reps are consecutive per side for today’s training. Athletes should plan to increase weight each set as possible. Keep weights challenging and progressive in the skill’s development yet not so heavy that an ability to unleash hell during Full Snatch Wednesday is relatively inhibited as a result. Smarter then harder, freaks.
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ANNOUNCEMENTS:
–Our April On-Ramp class begins Tuesday April 4th at 6pm. Tell your friends!
Warm-up Drills
I. Row 2:00
II. 3 rounds of “Cindy”
5 x Pull-ups
10 x Push-ups (CFGS)
15 x Air Squats (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 3-3-3-3-3
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“Rabbit’s Foot”
Complete 4 rounds for time of
10 x Hang Power Cleans (115/75)
20 x Ring Push-ups
Notes: Rx+ Version: 135/95#
Post times to comments.
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ANNOUNCEMENTS:
–Our April On-Ramp class begins Tuesday April 4th at 6pm. Tell your friends!
Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
25ft Waiters Walk
10 x KB Swings (24/16)
10 x Hollow Rocks
III. Mobility
“Fraggle Rock”
Complete as many rounds/reps as possible in 12:00 of
18 x Sledgehammer Strikes (Alternating)
12 x KB Snatch (24/16)(Alternating)
6 x Toes-2-Bar
Post times to comments.
Skill Development
3 rounds for quality of
8 x DB Row
15 x Back Extensions
10 x Pistols (5L/5R)
ANNOUNCEMENTS:
–Our April On-Ramp class begins Tuesday April 4th at 6pm. Tell your friends!
Warm-up Drills
I. 2 Round for quality of
Run 3 Indoor Laps
10 x Back Squat (barbell)
10 x KB Sumo Deadlift (24/16kg)
:15 x Handstand Hold (kick-up to wall)
II. Mobility
“Beasts of Burden”
Complete for time
10-8-6-4-2 x Tire Flip + Bound
10-8-6-4-2 x Handstand Push-ups
10-8-6-4-2 x Back Squat (BW x 1.5)
Note: Round 1 will consist of 15 x Tire Flips and Bounds, 10 x Handstand Push-ups, and 10 x Back Squats. Continue with the rep scheme above for the remaining 4 rounds. Back Squat weights should be scaled to 1.25, 1, .75 etc as necessary. Each tire flip + bound is defined as one flip of the tire followed by a bounding jump (not onto tire as a box jump) into the center of the tire and out the other side. Get some, freaks.
Reference WOD: April 8, 2014 link found HERE.
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.
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ANNOUNCEMENTS:
– Our April On-Ramp class begins Tuesday April 4th at 6pm. Tell your friends!
Warm-up Drills
I. Row 2:00
II. 9 Fundamentals x 5 reps each
III. Mobility
Impact/Focus: Snatch Complex
Warm up as needed before completing the following complex for max weight.
Snatch + 2 Overhead Squat
Post loads to comments.
“Sufficiently Grim”
Complete 21-15-9 reps for time of
Row (kCal)
Bumper Ground-2-Overhead
Burpees (Jump on Plate)
Post times to comments.
Skill Development
I. DB Row 4×10 reps
II. Turkish Get-up Light Work 5×3 (per arm)
III. Slay GOATS
Warm-up Drills
I. Run Indoors
II. 6:00 Dynamic Warm-up
High Knees
Butt Kicks
Shuffle
Karaoke
Hip Circles
Walking Lunges
III. Mobility
“Choose Your Own Adventure Part 2”
Complete Four Rounds of the following workload for each respective movement/station as quickly as possible.
1:00 or 7 x Power Clean (165/110lbs)
1:00 or 10 x Pull-ups
1:00 or 20 x GHD Sit-ups
Rest 1:00
Notes: Athletes may either grind through a ruthless time trial workload for the entire minute or perform a max effort sprint/unbroken set of work; this ensures maximal rest and thus better repeat maximal efforts across the day’s training. Get some, freaks.
Post scores to comments.
Skill Development
ROMWOD: “Open Series: 17.5”
ANNOUNCEMENTS: Those who registered please make sure to SUBMIT YOUR SCORES by 8pm on Monday (3/27) so that we can ensure SCORES ARE VALIDATED before the submission time cap.
Warm-up Drills
I. Row 2:00
II. Coaches’ Choice
III. Mobility
“Workout 17.5”
10 rounds for time of
9 x Thrusters (95/65)
35 x Double-unders
VARIATIONS
Rx’d: (Ages 16-54)
Men use 95 lb. Women use 65 lb.
Scaled: (Ages 16-54)
Men use 65 lb. and perform single-unders, Women use 45 lb. and perform single-unders
Masters 55+:
Men use 65 lb. Women use 45 lb.
Scaled Masters 55+:
Men use 45 lb. and perform single-unders Women use 35 lb. and perform single-unders
NOTES
This workout begins with the barbell on the floor and the athlete standing tall. At the call of “3, 2, 1 … go,” the athlete will perform 9 thrusters, then 35 double-unders. They will repeat this couplet for a total of 10 rounds. During the workout, only the athlete may handle their equipment, and the rope must be set on the ground while the athlete is performing thrusters.
Every second counts in this workout. The athlete’s score will be the time it takes to complete all 440 repetitions. Time will be recorded in full seconds. Do not round up. If an athlete finishes in 15:40.8, their score is 15:40. There is a 40-minute time cap. If the athlete does not finish all 440 reps within the time cap, their score will be the number of reps completed. There is no tiebreaker for this workout.
*A printable PDF of the 17.5 Workout and Scorecard may be found at the games.crossfit.com link HERE.
**Full movement standards may be found HERE.
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