Workout Of The Day

Friday, August 17th WOD

Workout for Fri. 8/17:

Warm Up!

WOD –

“Jackie”

1000m row

50 thrusters

30 pull-ups

Previous WODs

Friday, September 16th WOD

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Workout for Fri., 9/16:

Warm Up!

Mobility –

Glute smash with softball on wall

Split work

Foam roll quads

WOD –

Death by wall balls!

Thursday, September 15th WOD

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Workout for Thu., 9/15:

Warm Up!

WOD –

14.1

10 min AMRAP

30 DU

15 Power Snatch

After Bash –

3 rounds NFT

10 TGU

10 Strict T2B

Wednesday, September 14th WOD

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Workout for Wed., 9/14:

Warm Up!

Strength –

EMOM

OH squat

8 x 2

WOD –

4 x 400m sprints

2 mins between sets

Tuesday, September 13th WOD

falkel-christopher

Workout for Tue., 9/13:

Warm Up!

WOD –

“Falkel”

U.S. Army Staff Sergeant Chris Falkel, 22, of Highlands Ranch, Colorado, assigned to the 1st Battalion, 3rd Special Forces Group, based in Fort Bragg, North Carolina, was killed on August 8, 2005 by enemy small-arms fire in Deh Afghan, Afghanistan. He is survived by his parents, Jeff and Dianne Falkel.

Comp:

25 min AMRAP

8 HSPU

8 BJ (30in)

1 rope climb 15’ ascent

Perf:

25 min AMRAP

8 Box HSPU

8 BJ (24 in)

1 rope climb 10’ ascent

Fit:

25 min AMRAP

8 Pike push up

8 BJ (20in)

2 lie to stands

Monday, September 12th WOD

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Workout for Mon., 9/12:

Warm Up!

Strength –

Build as heavy as possible in complex of

1 strict press

3 push press

2 push jerk

1 Split jerk

WOD –

Cash In = 30 bar facing burpees

30 C&J

Cash Out = 30 bar facing burpees

Friday, September 9th WOD

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Workout for Fri., 9/9:

Warm Up!

Strongman –

3 rounds

100m sled pull to 100m sprint

Rest as needed

WOD –

21-15-9

Burpees

Kb swing

Box jump

Thursday, September 8th WOD

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Workout for Thu., 9/8:

Warm Up!

Mobility –

Seated twist

Strength –

Split press

8×3

WOD –

Tabata Mystery!

Wednesday, September 7th WOD

AddieRow

Workout for Wed., 9/7:

Warm Up!

Mobility –

Couch stretch

Work on splits

Skill Work –

Butterfly/Kipping Pull ups

(only if you have a strict pull up)

or

Ring/Box stabilization

WOD –

2k row test!

(Don’t forget to record your times.)

Tuesday, September 6th WOD

New_On_Ramp_2016_sept12

Next week starts our next Beginner’s Course, Monday, September 12th!  Don’t miss out! We still have a few slots available.  Learn more here or register!

Workout for Tue., 9/6:

Warm Up!

Mobility –

Foam Roll T-Spine

cow/cat stretch

Monkey bars on hammys

Oly –

Snatch Balance Work

15-20 mins to Build slowly to 2 rep snatch balance

WOD –

Comp:

8 min AMRAP

30 dus

20 UB wbs (20/14)

10 T2b

Perf:

8 min AMRAP

15 dus 15 sus

20 wbs (20/14)

2 t2b 8 k2e

Fit:

8 min AMRAP

2 dus 28 sus

20 wbs (14/10)

10 v ups

Friday, September 2nd WOD

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Workout for Fri., 9/2:

Warm Up!

WOD –

Partner up!

(divide reps between 2 people in any way you want)

100 DU

50 cal Row

80 DU

800 m Run TOGETHER w/ 1 med ball (20/14)

60 DU

30 C&J (155/105)

40 DU

20 bar MU or C2B

20 DU

10 tire flips