WOD & Blog

Announcement: Bring a Friend/Free Intro WOD will be this Saturday April 25th at 10:00am. Open gym will run 9-10am.

Our May on-ramp begins Tuesday May 5th at 6:00pm.

Warm-up Drills
I. Run 2:00
II. 6:00 Dynamic Warm-up
25ft Bear Crawl
25ft Crab Walk
25ft Inchworms
10 x Side Plank Reach Throughs (10L/10R)
10 x Arm Raises (5L/5R)
10 x Scap Push-ups
III. Mobility

Impact/Focus #1: Power Snatch
Warm up (3 sets x 3 reps) before completing the workload below.

Power Snatch 1-1-1-1-1

Post loads to comments.

Impact/Focus #2: Barbell Row/Bench Press
Warm up as needed before completing the workload below.

Barbell Row 5-5-5-5-5
Bench Press 5-5-5-5-5

Notes: Athletes will complete the following workload as a superset with :30 rest between sets.

Post loads to comments.

Impact/Focus #3: Posterior Chain
Athletes will complete the sets/reps based on their current level of progression.

Ia. Back Extensions 3×10
Ib. Glute Ham Raises 3×5
II. Back Extensions 3×15
III. Good Mornings 3×10

Congratulations to Marilyn for completing her first Boston Marathon yesterday in 5 hours 42 minutes! We’re so proud of her and her amazing accomplishment.

Warm-up Drills
I. 8:00 Game Time (YESSSS)
II. Mobility

Impact/Focus: Double Unders
Today we will be working on various progressions of double unders. Every minute on the minute for 12:00 complete the following.

Double Under Progression
:30 x Single Unders
:30 x Tuck Jumps
:30 x 5 single unders, 1 double under
:30 x 2 single unders, 1 double under
Etc.

For those with Double unders
25 x Double unders EMOTM

“Quadrats & Invasive Crabs”
Four Rounds for time of
20 x Overhead Walking Lunges (45/25lbs)
25 x GHD Sit-ups
15 x Pull-ups

Notes: Overhead Walking Lunges are 10 reps per leg for 10 reps/steps total per Round. Use bumper plates for the overhead walking lunges. Active shoulders are critical for safe and efficient execution of this WOD.

Post scores to comments.

Congratulations to Tracey and Elizabeth on their amazing performance this past weekend at the Festivus Games. Elizabeth took 1st Place, and Tracey took 2nd place in their division! This was Elizabeth’s first competition and Tracey’s second. They have both made huge progress lately and we’re excited for more great things in the future from them both.

Warm-up Drills
I. Row 2:00
II. 3 rounds of
5 x Assistance Pull-ups
7 x Medicine Ball Cleans (40/20)
10 x Air Squats (Wall Therapy)
III. Mobility

Impact/Focus: Back Squat
Warm up using 3 sets x 5 reps before completing the following workload based of your current 5RM.

Back Squat 5-5-5-5 (85% of 5RM)

Notes: Today we will be using percentages from your Back Squat 5RM set on 04.06.2015.

Post loads to comments.

“DT Ladder”
Complete as many reps as possible in 12:00 following the rep scheme below.
2 x Deadlift (135/95)
2 x Hang Power Clean (135/95)
2 x Push Press (135/95)
4 x Deadlift
4 x Hang Power Clean
4 x Push Press
6 x Deadlift
6 x Hang Power Clean
6 x Push Press

Notes: Athletes will continue to add 2 repetitions to each movement each round for as long as possible.

Post reps completed to comments.

Step up your tank game!

Warm-up Drills
I. Speed Rope 2:00
II. 6:00 Partner Warm-up
III. Mobility

Impact/Focus: Run Intervals
Complete the following run intervals.

Run 200m: Rest = Time
Run 400m: Rest = Time
Run 200m: Rest = Time
Run 400m

Post times to comments.

“Portion Control”
5 Rounds, each individually timed. Rest 2:00 between efforts.
20 x Ground-2-Overhead (Bumper Plates: 45/25lbs)
20 x Thrusters (Barbells: 45/30lbs)

Post scores to comments.

Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
5 x Snatch Grip Deadlift (45lbs/PVC)
5 x Hang Snatch (Knee)
5 x Snatch
5 x Overhead Squat
III. Mobility

Impact/Focus: Snatch
Warm up as needed before completing the following workload. Increase weights as form allows.

Snatch 2-2-2-2-2

Post loads to comments.

“Uknukn”
Complete for time
30-20-10 x Row (kCal)
15-12-9 x Sumo Deadlift High Pull (95/65)
30-20-10 x Toes-2-Bar

Post times to comments.

Warm-up Drills
I. Row 3:00
II. Warm-up/CFNE Bulletproof Shoulders
III. Mobility

Impact/Focus #1: Bench Press
Warm up as needed (3 sets x 5 reps) before completing the following workload.

Bench Press 5-5-5-5-5

Post loads to comments.

Impact/Focus: Walking Lunges
Warm up as needed. Athletes will have 3 attempts to move a maximum load for 10 steps of walking lunges.

10 steps x Walking Lunges (Back Rack)

Post loads to comments.

WOD
5-10:00 Metabolic Conditioning

Warm-up Drills
I. Run 400m
II. 2-3 rounds of
7 x Ring Rows
7 x Push-ups (CFGS)
7 x Medicine Ball Cleans (40/20)
III. Mobility

Impact/Focus: Muscle-ups
Against a 15:00 Running Clock work through one of the following levels of progression.

Muscle-up Work
I. Muscle-ups (CFGS) 5 sets of 3+ reps
II. Deadhang Muscle-ups 2-2-2-2-2

Muscle-up Transition Work x 15 reps followed by
IIIa. Deadhang Pull-ups 5-5-5-5-5
IIIb. Ring Support 5 x :20 hold

Post option completed to comments.

“Zero Order Intentionally”
Complete 4 rounds for time of
7-7-7-7 reps x Clean & Jerk (135/95)
30-25-20-15 reps x GHD Sit-ups

Post times to comments.

Warm-up Drills
I. Run 400m
II. 6:00 AMRAP of
5 x Pull-ups
7 x KB Swings (24/16)
10 x Air Squats (Wall Therapy)
III. Mobility

Impact/Focus: Back Squat 3RM
Warm up as needed (3 sets x 5 reps) before working to establish a new 3-rep max for Back Squat.

Back Squat 3-3-3-3-3

Post loads to comments.

“Mandatory Fun”
Against a 15:00 Running Clock complete the follwing
Run 800m
In the time remaining complete AMRAP of:
5 x Handstand Push-ups
12 x ‘Unbroken’ KB Swings (32/24kg)

Have fun!!

Post rounds/reps completed to comments.

Warm-up Drills
I. Run 2:00
II. 6:00 AMRAP of
5 x Ring Rows
7 x Push-ups (CFGS)
10 x Wall Squats (PVC Overhead)
III. Mobility

Impact/Focus: Overhead Squat
Warm up as needed (3 sets x 5 reps) before completing the following workload. Increase load as form allows.

Overhead Squat 3-3-3-3-3

Post loads to comments.

“Team Deck of Cards”
Teams of 2, 3 or 4 will each receive a deck of cards. 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 = Toes-2-Bar
Clubs = V-ups
Spades = Medicine Ball Cleans (20/14)
Joker 1= 25 Burpees
Joker 2= Run 400m
Jacks, Queens, Kings = 10 reps
Ace = 11 reps

Enjoy!

Warm-up Drills
I. Speed Rope 2:00
II. 2-3 rounds of
25ft Walking Lunges
8 x Hindu Push-ups
8 x Hollow Rocks
III. Mobility

Impact/Focus: Ring Dips
Warm-up as needed (3 sets x 5 reps) before working through your current level of progression with ring dips.

Part I
I. Weighted Ring Dips 5-4-3-2-1
II. Ring Dips 5-5-5-5-5
III. Modified Ring/Static Dips 5-5-5-5-5

Part II
Accumulate :30 of the following
I. L-sit Hold
II. Ring Support

Notes: Choose the appropriate option based off your current level of progression. Those choosing weighted dips should work towards a maximum effort. Athletes still developing strict ring dips should complete option 3. Part 2 is to be completed after your final set. Athletes should strive to achieve a full l-sit hold if possible.

Post loads to comments.

“Neophyte”
Complete 5 rounds for time of
20 x Wallball (20/14)
10 x Box Jumps (30/24)

Post times to comments.