Workout Of The Day

Week of 12/17-12/21 WODS

(Mon)
WOD:

3 rounds
30 wbs
15 t2b
20 wbs
10 t2b
10 wbs
5 t2b
Rest 2 mins


(Tue)
WOD
“Lyssa?”
21-15-9
Deadlift
Burpee over bar
100 dubs after each set
12 min cap

HAPPY BIRTHDAY COACH SHELBY!
(Wed)
WOD
“Shelby”
4rft
30 ft hs walk (1 turn around)
3 bar mu
7 squat cleans (95/65)
5 bar mus
12 squat cleans
Rest :90


(Thur)
WOD
Nft
4 rounds
25 ghd
15 deficit split squat each leg kb front rack
25 butterfly hip bridge
60 ft stone carry


WOD
12 days of Fitness WOD
BBELL weight (135/95)
1 thruster
2 ring dips
3 hspu
4 push up
5 box jump
6 squat clean
7 burpees over barbell
8 s2oh
9 kbs (72/53)
10 wbs (20/14)
11 c2b
12 ohs



Previous WODs

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.

Friday, July 8th WOD

IMG_4984

Our next Beginner Course starts this Monday, July 11th!  There are still a couple of slots left! This month-long course is great for anyone looking to focus on starting a healthy fitness and wellness lifestyle, trying CrossFit for the first time or looking for a refresher.  Learn more about the program here!

Workout for Fri., 7/8:

Warm Up –

Coach’s Choice

Strength/Oly –

18 Minute EMOM

(First 12 minutes)

2 Snatch Pulls

@ 80% OTM

Last 6 Minutes

(Focus on Speed)

First 3 minutes @ 65%

1 High Hang Panda Pull

1 High Hang Power Snatch

Last 3 Minutes @ 70%

WOD –

Partner WOD!

Fit:

0:00-5:00

Run 200m (each)

Max Power Snatches (65/45) (one partner working at a time)

5:00-10:00

Run 200m (each)

Max Wall Balls (14/10) (one partner working at a time)

10:00-15:00

Run 200m (each)

Max wall walks (one partner working at a time)

Perf:

0:00-5:00

Run 400m (both at same time)

Max Power Snatches (75/55) (one partner working at a time)

5:00-10:00

Run 400m (both at same time)

Max Wall Balls (20/14) (one partner working at a time)

10:00-15:00

Run 400m (both at same time)

Max wall walks (one partner working at a time)

Comp:

0:00-5:00

Run 400m (both at same time)

Max Power Snatches (95/65) (one partner working at a time)

5:00-10:00

Run 400m (both at same time)

Max Wall Balls (20/14) (one partner working at a time)

10:00-15:00

Run 400m (both at same time)

Max wall walks (one partner working at a time)

Open Gym Suggested Work:

Strength –

8 Rnds Tabata Wricked Tricep Extensions (After oly)

Oly –

Jerk 5×3 @ 75% (Deload)

Gymnastics –

14 Min ALT

20 GHD

6-8 Glute Ham Curls

Thursday, July 7th WOD

IMG_5165

Workout for Thu., 7/7:

Warm Up –

Banded Hammy Stretch 3 ways

20 Banded pass thrus

15 Air Squats

10 Jumping squats

15 jumping Lunges

Then:

DT w/ PVC pipe

WOD –

“16.2 meets 16.3”

Fit:

For Time:

20 Knee Raises

50 Singles

21 Thrusters (65/45)

20 Knee Raises

50 Singles

15 Thrusters (80/55)

20 Knee Raises

50 Singles

9 Thrusters (95/65)

Perf:

For Time:

20 K2E

25 D.U

21 Thrusters (75/55)

20 K2E

25 D.U

15 Thrusters (95/65)

20 K2E

25 D.U

9 Thrusters (110/75)

Comp:

For Time:

20 T2B

50 D.U

21 Thrusters (95/65)

20 T2B

50 D.U

15 Thrusters (115/80)

20 T2B

50 D.U

9 Thrusters (135/95)

Open Gym Suggested Work:

Gymnastics –

Part 1:

18 Minute ALT

-¾ Body weight Sled Pull 100”

-1 Legless Rope Climb (‘15/15’) If you can’t go all the way go as far as you can in a single attempt.

Part 2:

6 Min ALT Side

20 Oblique GHD

Wednesday, July 6th WOD

IMG_5487

We still have a few spots left in our next Beginner Course, starting Mon. July 11th! To learn more and/or to register, click here!

Workout for Wed., 7/6:

Warm Up –

3 Way Banded Shoulder stretch

20 PVC Pass thrus

20 PVC Bends

RBM

10 PVC OH Wall Squats

10 PVC DLs

Bear Crawl

Spider man

10 PVC snatches

Strength – 

12 mins to perform 1 round of DT

(unbroken, build to as heavy as possible)

WOD –

1 mile time trial

Open Gym Suggested Work:

Oly –

Clean

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

Endurance –

8 Tabata Sprints

Tuesday, July 5th WOD

IMG_5051

Workout for Tue., 7/5:

Warm Up –

3 Way Banded hip stretch

2 Rounds

Row/Run 200m

Cossack Stretch

Runner’s stretch

RBM

10 Air Squats w/ 2s pause at the bottom

Strength –

20 Reps

HBBS

WOD –

Fit:

5 rounds

(1 min on w/30s Transition)

Max Cal Row

Max Stone Cleans (50/35)

Max step ups

Perf:

5 rounds

(1 min on w/30s Transition)

Max Cal Row

Max Stone Cleans (65/50)

Max box jump (20/12)

Comp:

5 rounds

(1 min on w/30s Transition)

Max Cal Row

Max Stone Cleans (95/65)

Max Box jump (24/20)

Open Gym Suggested Work –

Oly –

12×2 Snatch Pull @ 80%

Gymnastics –

(Done before Oly)

4×1 Min Intervals.

Max HandStand walk Distance in 1 Minute

2 Minutes off

1 Minutes to match or exceed initial max distance.

Repeat 4 Rounds Total