Workout Of The Day

Friday, July 20th WOD

Workout for Fri., 7/20:

Warm Up!

WOD –

(Three 4 min amraps)

4 min armap

18 ohs (115/85)

18 burpee over bbell

Max cal row

4 min amrap

15 ohs (135/95)

15 burpees over bbell

Max cal row

4 min amrap

12 ohs (155/105)

12 burpees over barbell

Max cal row

Previous WODs

Friday, July 22nd WOD

IMG_5543

Workout for Fri., 7/22:

Warm Up –

400m Run

30 Push Ups

30 Ring Row

30 Invisible KBS

30 jumping air squats

Mobility –

Plantar Lax Smash

WOD – 

Fit:

7 RFT

14 Knee Raises

14 Single arm KB OHS or Front Rack squat (ALT side every 7) (26/16)

14 American KBS (35/26)

14 Bar Facing Burpees

Perf:

7 RFT

14 K2E

14 Single arm KB OHS or Front rack squat. (ALT side every 7) (44/35)

14 American KBS (53/44)

14 Lateral Burpee box overs (20/16)

Comp:

7 RFT

14 T2B

14 Single arm KB OHS squat (ALT side every 7) (53/44)

14 American KBS 70/53)

14 Lateral Burpee Over Bench

Open Gym Suggested Work:

Oly –

Split Jerk

2×3 @ 65%;

3×3 @ 70%;

3×3 @ 75%; 

2×2 @ 80%;

2×1 @ 85%

Gymnastics –

1 Legless Rope Climb OTM for 12 Min

OR

1 to 5 M.U. OTM for 12 Min

(Note: Record completed attempts. Make an attempt each round even if it’s only a few feet)

Thursday, July 21st WOD

LOGO-HOPE

Workout for Thu., 7/21:

Warm Up –

:30 RMB

20 Air Squats

20 Jumping Air Squats

20 Ring Rows

20 Push Ups

2×15 Banded Pull Aparts

30 Banded Pass Throughs

WOD – 

“Hope” (A.K.A. “CrossFit for Hope”)

Comp:

3 Rounds, For Total Reps

1 Minute Max Burpees

1 Minute Max Power Snatch (75/55)

1 Minute Max Box Jump (24/20)

1 Minute Max Thruster (75/55)

1 Minute Max C2B

1 Minute Rest

Perf:

3 Rounds, For Total Reps

1 Minute Max Burpees

1 Minute Max Power Snatch (75/55)

1 Minute Max Box Jump (24/20)

1 Minute Max Thruster (75/55)

1 Minute Max Pull Ups

1 Minute Rest

Fit:

3 Rounds, For Total Reps

1 Minute Max Burpees

1 Minute Max Power Snatch (75/55)

1 Minute Max Box Jump (20/16)

1 Minute Max Thruster (75/55)

1 Minute Max Ring Rows

1 Minute Rest

Open Gym Suggested Work:

Oly –

12 Min ALT

20 ALT Oblique GHG

20 Back Extension

Endurance –

(2 RNDS)

1 Min max DU.

1 Min Max Burpees

1 Min Max Row – Cal

1 Min Rest

Wednesday, July 20th WOD

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Workout for Wed., 7/20:

Warm Up –

Gymnastic Wrist Strength Warm Up

2×10 Banded Pull Aparts (OH and Frontal)

30 Banded Pass Throughs

WOD –

Gymnasty Complex

5 Rounds MAX NFT

30 Min Cap

Fit:

1 Min HS Hold Scale

30 Second Planche Lean

OR

1 Min weighted Plank (25/15)

2 Max distance attempts on Rope Climb (15”/15”)

4 Lie to stand)

20 Pistols

Perf:

1 Min Free Stand HS Hold Scale

30 Second Planche Lean

OR

30 Second Frog Stand

2 Max distance attempts of Legless Strict Straddle Hollow Rope Climbs (15”/10”)

2 Rope Climbs (15”/15”)

20 Scaled Pistols

Comp:

1 Min Free Stand HS Hold Scale

30 Second Planche Lean from box (20/20)

OR

30 Second Frog Stand

2 Legless Strict Straddle Hollow Rope Climbs (15”/10”)

2 Rope Climbs (15”/15”)

20 Pistols

Tuesday, July 19th WOD

IMG_5360

Workout for Tue., 7/19:

Warm Up –

300m Row Sprint

30 Cossack to 3 second RBM

30 pvc pass thoughts

30 kip swings

Then…

Barbell Complex Warm Up

WOD –

Fit:

4x4min AMRAP

4 Min Interval:

5 Burpee jumping pull ups

Then…

3 rounds of

2 Power Cleans (95/65)

2 Push Jerks (95/65)

3 Front Squats (95/65)

Row Max Cal or AAB With Remaining time

Rest 2 Minutes

Perf:

4x4min AMRAP

4 Min Interval:

5 burpee C2B/Chin2B

Then…

3 rounds of

2 Power Cleans (135/95)

2 Push Jerks (135/95)

3 Front Squats (135/95)

Row max cal with remaining time.

Rest 2 Minutes

Comp:

4x4min AMRAP

4 Min Interval:

3 Burpee M.U. (Ring or Bar)

Then…

3 rounds of

2 Power Cleans (165/115)

2 Push Jerks (165/115)

3 Front Squats (165/115)

Row Max Cal With Remaining time

Rest 2 Minutes

Open Gym Suggested Work:

Oly –

Clean:

4(60%x2); 4(65%x2); 4x(70%x2); 4(75%x2); 3(80%x1);2(85%x1)

Gymnastics –

5x1Min Tripod HS Hold

(Rest as needed between attempts.)

Then…

3x50ft HS Walk (Rest as needed between rounds)

Monday, July 18th WOD

IMG_4758

Workout for Mon., 7/18:

Warm Up –

3×10 Banded Pull apparts

30 Banded Pass Throughs

1 Min Hollow

1 Min Arch

1 Min HS Hold

15 Air Squats

15 Jumping Squats

Mobility –

Lax smash:

Chest, delts, plantar

Banded OH Distractions

Strength/Oly –

5×1 Snatch Pulls

Then…

6 Minutes OTM

(Focus on Speed)

1 Snatch [Panda] Pull

2 Power Snatch

@ 60% of OTM

3 Minutes

@ 65% Last 3 Minutes

WOD –

“Isabel”

30 Power Snatch

For time

Open Gym Suggested Work:

Oly –

Snatch pulls

8×2 @ 90% OTM

Then….

EMOM for 5 minutes

@ 70%

1 Hang Snatch Pull

1 Hang Power Snatch

(Focus on speed)

Then….

EMOM for 5 minutes

@ 75%

1 Hang Snatch Pull

1 Hang Power Snatch

(Focus on speed)

Endurance –

2x 800m run

2x 400m Run

(2 Min Break in between intervals)

Go for negative splits

Friday, July 14th WOD

IMG_4837

Workout for Thu., 7/14:

Warm Up –

Dynamic warm up

Slow air squats

Wall squats

Duck walk

Snatch press

Snatch balance

Skill –

OLY SKILL DAY

Snatch by numbers!

1-3 x 5-10

3-5 x 5-10

1-5 x 5-10

5-6 x 5-10

5-7 x 5-10

1-7 x 5-10

WOD –

Snatch Pulls

8×3

OTM

Then…

8 Minutes OTM

(Focus on speed of turn over)

1 Hang Snatch Panda Pull

2 Hang Power Snatch

After Bash –

Tabata

Russian twists

Open Gym Suggested Work:

Gymnastics –

12 Min ALT

20 ALT Oblique GHG

20 Back Extension

Endurance –

1 Min max DU.

1 Min Max Burpees

1 Min Max Row – Cal

Wednesday, July 13th WOD

IMG_4795

Workout for Wed., 7/13:

Warm Up –

FRC Hip cars x 10 each leg. 

Slow hold rack

Dynamic front rack stretch

10 pvc clean deadlifts

10 muscle cleans

10 front squats

100 jump ropes

Strength – 

20 Rep

HBBS

WOD –

Comp:

3 RFT, rest 5 mins, repeat

50 DUs

10 C&J @ 115/85

Perf:

3 RFT, rest 5 mins, repeat

25 DUs

10 C&J @ 95/65

Fit:

3 RFT, rest 5 mins, repeat

50 penguin double taps

10 C&J @ 75/55

Open Gym Suggested Work:

Strength –

Bench

8×3

Tuesday, July 12th WOD

IMG_2203

Workout for Tue., 7/12:

Warm Up –

Wide feet Toe touches x 30

Mountain climbers x 30

10 inch worms downward dog back

Holding rack hold pistol or deep squat high chest for :30 (pistol) or 1:00 squat

25 group burpees with high five

WOD –

Interval stations

18 Min. EMOM

Min 1 = 3-6 Ring push ups

Min 2 = 6-10 Side plank reach through each side

Min 3 = 3-6 Strict pull ups

Repeat

After Bash –

Tire Flips and Sled Drags

Open Gym Suggested Work:

Oly –

Clean Pulls

12×2

Then….

EMOM for 5 minutes

1 Hang Clean Pull

1 Hang Power Clean

Then….

EMOM for 5 minutes

1 Hang Clean Pull

1 Hang Power Clean

Endurance –

4x400m Run

(1 Min Break in between intervals)

Go for negative splits!

Monday, July 11th WOD

New_On_Ramp_2016_jul11

Reminder, our Beginner Course starts tonight at 7:30pm! 

Workout for Mon., 7/11:

Warm Up –

3-way dynamic leg stretch

Junkyard dog

Skill –

Med Ball Clean

WOD –

Comp:

30 min AMRAP

30 KB DL (53/44)

15 med ball cleans (20/14)

100m Farmers carry

Sprint back to get wall ball

100m WB carry

Perf:

30 min AMRAP

30 KB DL (44/35)

15 med ball cleans (14/10)

100m Farmers carry

Spring back to get WB

100m WB carry

Fit:

30 min AMRAP

30 KB DL (35/26)

Goblet squats (14/10)

100m Farmers carry

Sprint back to get wall ball

100m WB carry

Open Gym Suggested Work:

Oly –

Snatch

4(60%x2); 4(65%x2); 4x(70%x2); 4(75%x2); 3(80%x1);2(85%x1)

Gymnastics –

Same as last week. Go for longer distance.

4×1 Min Intervals.

Max HandStand walk Distance in 1 Minute

2 Minutes off

1 Minutes to match or exceed initial max distance. DON’T SANDBAG IT!!!

Repeat 4 Rounds Total

Beginner Course starts this Monday, July 11th! Space available.

New_On_Ramp_2016_jul11

Our popular Beginner Course starts this Monday, July 11th! 

There are still a couple of slots left to register.

Do you want to build confidence? Increase your energy? Move pain free? Live a healthier, happier life?

If you answered “yes,” then our NEW Beginner Course is for you! In 4 short weeks you’ll become stronger, fitter, leaner!

You’ll work directly with a certified & experienced coach who will help you implement healthy nutrition, exercise and lifestyle habits.

This 4 week course includes:

– 30 day Performance Program

– Nutrition Education & Flexible Plan

– Personal Accountability Coach

– 9 Group Lectures & Workouts

– 4 At-home Workouts

– Pre/Post Fitness Assessments

– Small Group Setting

– Community Forum

– 1 Week Pass to Unlimited Classes

Space is limited. To register (or questions), email today!

Group will meet M, W & F at 7:30pm.  Make up sessions are available for any missed classes.