WEDNESDAY 7.1.2015 WOD

7.1.2015

WARM UP:
Teams of 3. Rower is the timer. Complete 2 Rounds
P1 Row for 60 sec
P2 Alternating SLRDL with single DB
P3 Low Box Jump Up and Step Down (may jump higher in second round)

Spiderman Hip Drills 60 sec each leg

PART 1: STRENGTH

Deadlift or Trap Bar 3×1 @80-90% 4×1 @90-100+%
(these are all singles with rest between, lower bar back under control
on each rep)

PART 2: METCON

FITNESS:
8 Rounds for time
15 to 20 Air squats
10 to 15 AbMat Situps
5 to 10 Pushups

SPORT:
8 Rounds for time
24 Air squats
12 TTB
6 Power Cleans 185/115lbs

OPTIONAL CASH OUT

15 Assault Bike or Rowing Cals
30 HSPU
Rest 3 minutes
10 Assault Bike or Rowing Cals
20 HSPU
Rest 2 minutes
5 Assault Bike or Rowing Cals
10 HSPU

or

OLYMPIC WOD

Snatch Deadlift

1 Set of 1 Rep @ 60%
1 Set of 1 Rep @ 70%
1 Set of 1 Rep @ 80%
1 Set of 1 Rep @ 85%
1 Set of 1 Rep @ 90%
3 Sets of 1 Rep @ 95%

Power Snatch from Blocks Below Knee

1 Set of 4 Reps @ 60%
1 Set of 4 Reps @ 70%
2 Sets of 2 Reps @ 75%

Snatch Pull from Blocks Below Knee

3 Sets of 2 Reps @ 90%

Snatch Balance from Toes

1 Set of 3 Reps @ 60%
1 Set of 3 Reps @ 70%
2 Sets of 2 Reps @ 80%

Back Squat

1 Set of 2 Reps @ 70%
4 Sets of 2 Reps @ 80%

TUESDAY 6.30.2015 WOD

6.30.2015

WARM UP:
In teams of 3. Person Rowing is the timer.

2 Rounds of:
Row 200/150 m
5 PVC OHS + 5 Pass Thrus (continue until rower is finished)
5 Beat Swings on Pullup Bar + 5 Pushups (continue until rower is finished)

Barbell Shoulder MOB 60 sec each side

PART 1: OLY 15-17 MIN

FITNESS
Pause Overhead Squat – Build to challenging 2 Rep with 2 sec pause off the rack

SPORT
Power snatch 6×2 @85% – Drop and reset each rep

PART 2: INTERVALS

FITNESS

With a Partner. P1 will work solo for 4 Min. Then P2 will work solo
for 4 Min. Each partner will complete 3 AMRAPs each.

4 MIN AMRAP x 3
4 C2B Pullups or Chin Over Bar or Purple Band or Ring Rows
8 OHS or Front Squats 115/75, 95/65, 75/45
12 Bar Facing Burpees
4 MIN REST

SPORT
4 MIN AMRAP x 3
4/1 Muscle Ups
8 OHS 115/75lbs
12 Box Jumps 24/20″
Rest two minutes between AMRAPs

OPTIONAL CASH OUT
4 Rounds
Down Driveway and Back Sled DRAG – HAF (use tire sled and or prowler
with harness)
Rest 3-5 minutes (Full recovery)

or

OLYMPIC WOD

Sprint

10 Sets of 30 Yards*
Sprint 30 yards, walk back and immediately start next set.

Box Jumps

15 Reps*
Choose highest height possible. Jump up to box, STEP DOWN and repeat.

Good Morning

3 Sets of 4 Reps*
*Work up to weight where you can maintain proper form.

Jerk (From the Rack)

1 Set of 3 Reps @ 70% (Base Off of Clean & Jerk)
1 Set of 3 Reps @ 80%
3 Set of 3 Reps @ 85%

TUESDAY 6.30.2015 KIDS WOD

KDW 6.30.2015

WU: Simon Says Stretches
Skill: Push Press
WOD: 10 minute AMRAP: 5 push press, 7 box jumps, 9 sit-ups, 11 jumping jacks
Game: Hungry Hungry Hippos
Cool Down: Yoga Poses

MONDAY 6.29.2015 WOD

6.29.2015

In case you haven’t noticed… NEW TANK TOPS ARE IN!!

new tanktops

WARM UP:

Jog 1 Lap
2 Rounds of:
10/5 Pushups
10 Light Wall Balls
5 Strict Pullups or Ring Rows

PART 1: STRENGTH

A1. Back squat 5×5 @72% – No belt, sleeves, or oly’s – Keep rest short.

A2. Odd Object Strict Press 5×5 (Football Bar, Axel Bar, Keg, Double
KBs, Small Child or Pet…) may opt for good ‘ol Barbell and Dumbbells
if you want as well.

PART 2: METCON

With a Partner. Break up the work however you see fit, only one person
works at a time.

Row 3k
150 DUs
Row 2k
100 DUs
Row 1k
50 DUs

DU Scaling: 1/2 reps or 2x singles

OPTIONAL CASH OUT:

EMOM until you cannot complete round in minute
3 Burpee to Pullup Bar & 7 toes to bar
6 Burpee to Pullup Bar & 7 toes to bar
9 Burpee to Pullup Bar & 7 toes to bar
12 Burpee to Pullup Bar& 7 toes to bar
And so on…

or

OLYMPIC WOD

Clean Deadlift

1 Set of 1 Rep @ 60%
1 Set of 1 Rep @ 70%
1 Set of 1 Rep @ 80%
1 Set of 1 Rep @ 85%
1 Set of 1 Rep @ 90%
3 Sets of 1 Rep @ 95%

Power Clean from Blocks Above Knee

1 Set of 5 reps @ 60%
2 Sets of 4 Reps @ 70%

Press from Behind Neck from the Squat (SOTTS)

3 Sets of 3 Reps*
*Work up to weight where you can maintain proper form.

Back Squat

1 Set of 3 Reps @ 60%
1 Set of 3 Reps @ 70%
3 Sets of 3 Reps @ 80%

SUNDAY 6.28.2015 WOD

6.28.2015

WARM-UP:
2 Rounds:
Start on Different Stations
Jog to #3
5, 10 Push-ups
6 – 10 Total Renegade Rows

MOBILITY:
Shoulder M.O.B.
Foam Roll Lats

PARTY:
Conga Line Style “Lynne”

Teams of 5
Everyone, 4 Rounds For Max Reps of:
Body Weight Bench Press
Strict Pull-ups

Scales:

Bench Press: BW/0.75 x BW, 135/95, 115/75, 95/65
Pull-ups: Purple Band Max/Dual Ring Row

CONDITIONING
FITNESS & SPORT
4 Rounds (Approximately 15 Minutes)
Conga Line Style “Max Cals A.D.”

Same Teams of 5
Athletes Must Rotate Every 30″ As Recorded on A.D.

or

OLYMPIC WOD

WARMUP:
Halting Snatch Deadlift
Snatch Progression
{High Hang
Hang From Knees
Hang From Below Knees}

PART 1:
12 Min Clock:
Starting with Barbell:
EMOM 1 Hang Snatch Pull + 1 Power Snatch + 1 Squat Snatch

PART 2:
Every 90″ for 12:00 Minutes (8 Sets)
Starting at the Weight Athletes Finished Part 1:
Build to a Challenging Set of Squat Snatches 1.1 (Drop, Reset & Rest 10″ Between Reps)
**Athletes will partner in order to film the first and last lifts for themselves and the coach in this progression. Both reps should be identical, there is no room for fatigue.

PART 3:
Every 90″ for 9:00 Minutes (6 Sets)
Starting at 100% 1 RM:
3 Halting Snatch Deadlifts

**Athletes will partner in order to film the first and last lifts for themselves and the coach in this progression.

SATURDAY 6.27.2015 WOD

6.27.2015

WARM UP:
5 MIN AMRAP
3-5 Pullups
5-7 Pushups
10 Air Squats with Red Band
Jog to #1

Lax Ball Tris and Front Rack 60 sec each
Lax Ball Calves 60 sec each

PART 1: STRENGTH 15 MIN

FITNESS
Build up load in the following complex: 1 Hang Power Clean + 1 Power Clean

SPORT
Power clean 6×2 @85% – Drop and reset each rep, push jerk final rep.

PART 2: INTERVALS

FITNESS:
3 Rounds
Run to #3 or 1 Lap or 400m
15, 20 or 30 Wall Balls
Rest 90 Sec

Aim for Wall Balls to be Unbroken or 2 sets max

SPORT:
3 Rounds
Run 400m (to left, touch front step and back)
30 Alternating pistols
Rest 90 seconds

OPTIONAL CASH OUT
6 Rounds
Sled drag 50′ – Moderately heavy, facing sled, walking backwards.

or

OLYMPIC WOD

Behind the Neck Jerk

1 Set of 3 Reps @ 60% of Clean & Jerk 1 Rep Max
1 Set of 3 Reps @ 70% of Clean & Jerk 1 Rep Max
1 Set of 3 Reps @ 80% of Clean & Jerk 1 Rep Max
3 Sets of 1 Rep @ 90@ of Clean & Jerk 1 Rep Max

Front Squat

5 Sets of 3 Reps @ 70% of 1 Rep Max

FRIDAY 6.26.2015 WOD

6.26.2015

WARM UP:
Jog 1 Lap
3 Min AMRAP NFT
1 Wall Walk Hold or HS Hold 20 sec
5 Pushups
10 Walking Lunges

Barbell MOB Quads and IT 60 sec each
Calf stretches 60 sec each

2. STRENGTH
A1. Back Squat recovery – 5×6 @40-50%
A2. Dumbbell strict press 5×3 AHAP

Alternate between sets of Squats and DB Presses. Squats should be
light and fast.

PART 2: METCON

FITNESS

“ANNIE”
50-40-30-20-10
DUs
AbMat Situps

Scale DUs to half reps or 2x Single Jumps

SPORT
2 Rounds
10 Squat snatch 155/105lbs
20 Toes to bar
80 DUs

OPTIONAL CASH OUT
8 Rounds
Sled push sprint (Down – Back – Down)– Light and fast
Rest 1 minute

or

OLYMPIC WOD

Clean Deadlift from Blocks Above the Knee

1 Set of 1 Rep @ 60% of Clean & Jerk 1 Rep Max
1 Set of 1 Rep @ 70% of Clean & Jerk 1 Rep Max
1 Set of 1 Rep @ 80% of Clean & Jerk 1 Rep Max
1 Set of 1 Rep @ 85% of Clean & Jerk 1 Rep Max
1 Set of 1 Rep @ 90% of Clean & Jerk 1 Rep Max

Power Clean from Blocks Above the Knee

1 Set of 3 Reps @ 60% of Clean & Jerk 1 Rep Max
3 Sets of 3 Reps @ 70% of Clean & Jerk 1 Rep Max

Clean & Jerk

1 Set of 2 Reps @ 70% of 1 Rep Max
3 Sets of 2 Reps @ 80% of 1 Rep Max
2 Sets of 1 Rep @ 90% of 1 Rep Max

Clean Pull from Blocks Below the Knee + Clean & Jerk

4 Sets of 2 Cl.Pu.Blk.Bl.Kn. + 1 Cl.&J. @ 70% of Clean & Jerk 1 Rep Max

Back Squat

1 Set of 5 Reps @ 70% of 1 Rep Max
4 Sets of 5 Reps @ 80% of 1 Rep Max

THURSDAY 6.25.2015 WOD

6.25.2015

OPTION #1 ACTIVE RECOVERY

A. 15 Minute moderate pace Airdyne, Rower or Jogging. Flush the system
out. You should be able to hold an easy conversation.

B. 15 Minutes of mobility work with the Lax Ball and Foam Roller.

C. 15 Minute skill work session. Pick a skill or 2 that you need work
on and practice for 15 Min

D. 15 Minutes of Static Stretching

or

WARM UP:
In Teams of 3 – each starting on a different station.The RUNNER is the
“TIMER”. The other two teammates will work until the Runner has
returned.

2 Rounds of:
Jog to #3 or #2
Walking Lunge with PVC OH
Inchworm

Barbell Quad & IT MOB :60 sec each
Lax Ball Tris, Lats :60 sec

PART 1:

3 Rounds of 60 Sec Work at each Station and 60 sec of Rest Between

#1 Alternating Single Leg Burpees with No Pushup
#2 Box Jump Up and Over or Step Up and Overs
#3 DB Renegade Row
#4 30 Sec Side Plank R & L

WEDNESDAY 6.24.2015 WOD

6.24.2015

WARM UP:

Teams of 3. Rower is the timer.
2 Rounds of
Row 60 Seconds
Step Ups or Jump Up Step Down
Jump Rope

Rotate when the Rower has completed 60 seconds.

2 Rounds of
5 Single Leg RDLs on R & L holding PVC in Deadlift Position
5 Pushup on R Leg Only and 5 on L Leg Only

PART 1: STRENGTH

FITNESS
Deadlift or Trap Bar 5 Sets of 5 Reps – Build up in load across sets,
no bounce and no touch and go

SPORT
Deadlift 4×2 @90% – Touch and go, no bounce

PART 2: With a Partner
12 Min AMRAP
7 Box Jumps or Step Overs
7 Ring Rows or Strict Pullups (may use up to a purple band)
7 DB Hang Power Cleans 35/20

Break up the work however you see fit, only one person may work at a time.

SPORT
5 Min AMRAP
5 Burpee Box Jump Overs 24/20
7 Unbroken C2B Pullups

OPTIONAL CASH OUT
AMRAP 20 minutes
Assault Bike / Airdyne Max Cals or Rowing Max Cals or Running Max Laps

or

OLYMPIC WOD

Snatch Deadlift

1 Set of 1 Rep @ 60% of Snatch 1 Rep Max
1 Set of 1 Rep @ 70% of Snatch 1 Rep Max
1 Set of 1 Rep @ 80% of Snatch 1 Rep Max
1 Set of 1 Rep @ 85% of Snatch 1 Rep Max
2 Sets of 1 Rep @ 90% of Snatch 1 Rep Max

Power Snatch

1 Set of 4 Reps @ 60% of Snatch 1 Rep Max
3 Sets of 3 Reps @ 70% of Snatch 1 Rep Max

 

Snatch Pull

1 Set of 3 Reps @ 90% of Snatch 1 Rep Max
3 Sets of 2 Reps @ 100% of Snatch 1 Rep Max

Snatch Grip Press From Behind the Neck from the Squat

3 Sets of 3 Reps*
*Work up to weight where you can maintain proper form.

Front Squat

1 Set of 4 Reps @ 60% of 1 Rep Max
1 Set of 4 Reps @ 70% of 1 Rep Max
3 Sets of 3 Reps @ 80% of 1 Rep Max

TUESDAY 6.23.2015 KIDS WOD

KDW 6.23.2015

WU: 3 rounds: 10 mountain climbers, 10 jumping jacks, 10 sit-ups, 5 burpee broad jumps
Skill: Skin the cat
WOD: 8 minute AMRAP: Squat relay races
Game: Class Vote
Cool Down: Yoga poses

TUESDAY 6.23.2015 WOD

6.23.2015

WARM UP:

2 Rounds of
With a Partner.
P1 3 Half Get Ups R & 3 Half Get Ups L with Light KB
P2 Jumps rope until P1 completes reps

2 Rounds of:
10 DeadBugs
10 Bear Crawl

Lax Ball Trap MOB :60 sec each
Thoracic Drill :60 sec each

PART 2: STRENGTH 15 MIN

FITNESS
1 Hang Snatch Pull + 1 PAUSE Below Knee Hang Squat or Power Snatch

SPORT
Squat Snatch 6×2 @85% – Drop and reset each rep

PART 3: METCON

FITNESS
15 Min AMRAP
3 to 5 Hang Squat or Hang Power Snatches @ 60-70% of PART 1
5 to 10 Pushups
10 to 15 Air Squats
Run to #2 or #3

SPORT
5 Rounds for time
5 Power cleans 205/125lbs or 185/105lbs
10 HSPU
20 Wallballs 20/14lbs to 10′

OPTIONAL CASH OUT
For time:
12-11-10-9-8-7-6
Toes to bar
Cals on Bike or Rower
Rest 30 seconds between rounds (12 TTB 12 Cal, Rest, 11 TTB 11 Cal,
Rest, and so on)

or

OLYMPIC WOD

Power Clean + Push Jerk

1 Set of 4 P.Cl. + 2 P.J. @ 60% of Clean & Jerk 1 Rep Max
4 Sets of 4 P.Cl. + 2 P.J. @ 70% of Clean & Jerk 1 Rep Max

Snatch Grip Press from Behind the Neck from the Squat

3 Sets of 4 Reps*
*Work up to weight where you can maintain proper form.

MONDAY 6.22.2015 WOD

June OnRamp Grads

Congrats to our June OnRamp grads!!!

WARM UP

Teams of 3.
Complete 2 Rounds of 30 Sec Each Station – 20 Sec Transition
Wall Ball
Jump Rope
Ankle Band Lateral Walks

Barbell Shoulder MOB :60 sec each
K Star Hip MOB :60 sec each

PART 1: STRENGTH

A1. Back squat 5×5 @ 67.5% No belt, sleeves, or oly’s – Keep rest short.
A2. DB Strict Press 5×5 AHAP

Alternate between squats and presses, take 2-3 warm up sets on the
squats before you start pressing.

PART 2:

FITNESS (16 MIN CLOCK)

With a Partner. P1 works for a full round then P2 works for a full
round. Choose a rep scheme to keep your intensity high, do not turn
this into a slow grind.

5 MIN AMRAP
6 to 10 Burpees
6 to 10 Cals on Rower

2 MIN REST

4 MIN AMRAP
6 to 10 Burpees
6 to 10 Cals on Rower

2 MIN REST

3 MIN AMRAP
6 to 10 Burpees
6 to 10 Cals on Rower

SPORT

16 MIN EMOM
Even: 50 DUs
Odd: 12 HSPU

OPTIONAL CASHOUT

A. FITNESS – 15 Min Skill Practice Handstand Holds and Handstand
Pushup Technique.

or

B. SPORT – Conditioning Piece

5 MIN AMRAP
10 Burpees over the rower
10 Calorie row

2 MIN REST

4 MIN AMRAP
10 Burpees over the rower
10 Calorie row

2 MIN REST

3 MIN AMRAP
10 Burpees over the rower
10 Calorie row

or

OLYMPIC WOD

Clean Deadlift

1 Set of 1 Rep @ 60% of Clean & Jerk 1 Rep Max
1 Set of 1 Rep @ 70% of Clean & Jerk 1 Rep Max
1 Set of 1 Rep @ 80% of Clean & Jerk 1 Rep Max
1 Set of 1 Rep @ 85% of Clean & Jerk 1 Rep Max
2 Sets of 1 Rep @ 90% of Clean & Jerk 1 Rep Max

Power Clean from Blocks Above the Knee

1 Set of 4 Reps @ 60% of Clean & Jerk 1 Rep Max
1 Set of 4 Reps @ 70% of Clean & Jerk 1 Rep Max
2 Sets of 3 Reps @ 80% of Clean & Jerk 1 Rep Max

Clean & Jerk

4 Sets of 1 Clean + 2 Jerks @ 80% of 1 Rep Max

Clean Pull from Blocks Above the Knee

4 Sets of 3 Reps @ 90% of Clean & Jerk 1 Rep Max

Back Squat

1 Set of 3 Reps @ 60% of 1 Rep Max
1 Set of 3 Reps @ 70% of 1 Rep Max
4 Sets of 4 Reps @ 80% of 1 Rep Max

SUNDAY 6.21.2015 WOD

6.20.2015

WARM-UP:
Basic Tumbling As Group

MOBILITY:
Hip & Calves

PREGAME:
15:00 Minute Clock
Complete the Following Always Alternating With Partner
10″ Freestanding Handstand Hold
30″ L-Sit Variation
2 Attempts at Unbroken DUs

CONDITIONING
FITNESS & SPORT
3 Rounds:
3 Min Clock
10 Burpees
10 Swings
10 Goblet Squats
Rest 2 Minutes

or

OLYMPIC WOD

WARMUP:
Clean Progression
Drop to Split
Drop to Split From Toes
Jump to Split

PART 1:
12 Min Clock:
Starting with Barbell:
EMOM 1 Clean Pull + 1 Power Clean + 1 Split Jerk
**Athletes will partner in order to film the last lifts for themselves and the coach in this progression.

PART 2:
Every 90″ for 12:00 Minutes (8 Sets)
Starting at the Weight Athletes Finished Part 1:
Build to a Heavy Split Jerk Out of Rack Rack, 1 Jerk Dip + 1 Full Split Jerk
**Athletes will partner in order to film the first and last lifts for themselves and the coach in this progression.

PART 3:
Every 90″ for 9:00 Minutes (6 Sets)
Starting at 80 – 85% 1 RM:
1 Full Clean & Jerk
**Athletes will partner in order to film the first and last lifts for themselves and the coach in this progression.

SATURDAY 6.20.2015 WOD

6.21.2015

WARM UP
In Teams of 3. Athlete on the Rower is the Timer. Other teammates work
until Rower is finished.

1 Round of:
:90 Sec on Rower
Ankle Band – 10 R&L, 10 Fwd & Back Repeat
10 Pushup & 10 Air Squat

Shoulder Barbell MOB :60 each shoulder
Quad & IT Barbell MOB :60 each leg

PART 1: STRENGTH

FITNESS
In 17-20 Min Practice Hang Squat Clean to Split Jerk. Build up in
weight slowly focusing on proper technique.

SPORT
Squat clean 5×3 @80% – Drop and reset each rep, split jerk final rep
(2 Squat Cleans + 1 Squat Clean & Split Jerk)

PART 2: METCON

FITNESS
6 Min AMRAP
5 Hang Power Cleans
5 Front Squats
10 Lateral Burpees over Barbell

Suggested load for Cleans is 60%-65% of PART 1

SPORT
6 Min AMRAP
5 Power snatch 135/95lbs
5 OHS 135/95lbs
10 Box jumps 24/20″

OPTIONAL CASH OUT
EMOM for 8 minutes
25 Double-unders
8 Toes to bar
Both movements each minute. Toes to bar meant to be unbroken.

Post your Loads/Scores to Comments

or

OLY PROGRAM

Hill “Sprint” to fence- run at 75% and ease into it. Be mindful of
your hamstrings so take it easy.

8 Sets of 25 yards*
*Sprint 25 yards, walk back and immediately start next set.

Power Snatch + Behind the Neck Push Press + Overhead Squat

1 Set of 2 P.Sn. + 2 B.N.P.Pr. + 2 O.S. @ 60% of Snatch 1 Rep Max*
3 Sets of 2 P.Sn. + 2 B.N.P.Pr. + 2 O.S. @ 70% of Snatch 1 Rep Max*
*1 minute rest in-between sets.

Snatch Grip Press from Behind the Neck from the Squat

3 Sets of 4 Reps*
*Work up to weight where you can maintain proper form.

Front Squat

1 Set of 2 Reps @ 60% of 1 Rep Max
1 Set of 2 Reps @ 70% of 1 Rep Max
4 Sets of 2 Reps @ 80% of 1 Rep Max

FRIDAY 6.19.2015 WOD

6.19.2015

WARM UP
Jog 1 Lap
3 RNFT
10 Reps R & L Red Band on Feet Lateral Walk
20 Sec of DUs
10 x Light DB Thruster (hold single DB with both hands)

Hip MOB sequence :60 sec each
YTW 10 Reps Each with Plates

PART 1: STRENGTH

5 RNFT
Back Squat x 6 Reps @40-50% (these should be light and fast, no knee
wraps or OLY shoes)
Dumbbell Strict Press x 4

PART 2: METCON

FITNESS

3 to 4 Rounds of:
Run 2 Laps for time
Rest 1:1

SPORT

“JERRY”
For Time
Run 6 Laps
Row 2K
Run 6 Laps

COOL DOWN GROUP STRETCH

OPTIONAL CASH OUT
15 Min of Rope Climb Technique

Post your Loads/Scores to Comments

or

OLY PROGRAM

Snatch Deadlift from Blocks Above Knee (stack up bumper plates)

1 Set of 1 Rep @ 60% of Snatch 1 Rep Max
1 Set of 1 Rep @ 70% of Snatch 1 Rep Max
1 Set of 1 Rep @ 80% of Snatch 1 Rep Max
1 Set of 1 Rep @ 85% of Snatch 1 Rep Max
1 Set of 1 Rep @ 90% of Snatch 1 Rep Max

Power Snatch From Blocks Above Knee

1 Set of 3 Reps @ 60% of Snatch 1 Rep Max
3 Sets of 3 Reps @ 70% of Snatch 1 Rep Max

Clean Grip Snatch

4 Sets of 2 Reps @ 80% of Snatch 1 Rep Max

Snatch Pull from Block Above Knee

3 Sets of 2 Reps @ 90% of Snatch 1 Rep

Behind the Neck Snatch Grip Push Jerk

1 Set of 3 Reps @ 60% of Snatch 1 Rep Max
1 Set of 3 Reps @ 70% of Snatch 1 Rep Max
3 Sets of 3 Reps @ 80% of Snatch 1 Rep Max

Hip Extensions with Plate

3 Sets of 4 Reps

THURSDAY 6.18.2015 WOD

6.18.2015

OPTION #1 ACTIVE RECOVERY

A. 15 Minute moderate pace Airdyne, Rower or Jogging. Flush the system
out. You should be able to hold an easy conversation.

B. 15 Minutes of mobility work with the Lax Ball and Foam Roller.

C. 15 Minute skill work session. Pick a skill or 2 that you need work
on and practice for 15 Min

D. 15 Minutes of Static Stretching

or

WARM UP:
In Teams of 3 – each starting on a different station.The RUNNER is the
“TIMER”. The other two teammates will work until the Runner has
returned.

3 Rounds of:
Jog to #3 or #2
Walking Lunge with Arms OH
Inchworm

Barbell Quad & IT MOB :60 sec each
Lax Ball Tris, Lats :60 sec

PART 1: CORE WORK & SHOULDER STABILITY

10 Min AMRAP NFT
1 TGU R & L
3 Windmills R & L
5 Single Leg RDL R & L
20 Sec Hand Stand Hold or 10 Handstand Shoulder Taps

PART 2: METCON

15 Min AMRAP
3-5 Strict Pullups
5-10 Pushups
10-15 Air Squats
15-20 Situps

COOL DOWN STATIC STRETCH

Post your Loads/Scores to Comments

WEDNESDAY 6.17.2015 WOD

6.17.2015

WARM UP:
With a Partner
3 RNFT
15 UB Wallballs (Choose a Weight you can go UB)
Jump Rope until Partner finishes Wall Balls.

2 RNFT
Red Band 15 R & 15 L (Band around feet)
Single Leg RDL 10 R & 10 L (hold single DB with both hands)

PART 2: STRENGTH

FITNESS
Build to “Heavy” 3 Rep Deadlift with perfect form. No Bouncing and No
Dropping of the bar. Slow controlled lowering of the bar.

SPORT
Deadlift 3×3 @85% – Touch and go, no bouncing and No Dropping.
Lowering the bar slowly under controlled is part of this drill.

The eccentric portion should be very controlled. The goal is to have reps 1 thru 3 look exactly the same.

PART 3: INTERVALS

FITNESS:
15-12-9
Front Squat
Burpee Pullup

Scaling Options:
Barbells are taken off the ground so Scale accordingly. Suggested
Loads 135/95, 115/75, 95/65 or DBs
Burpee Pullups are Unassisted – Scale to Burpee Box Jump/Step Up

SPORT: (All Squat are taken off the ground)

9-6-3
Front squat 225/145lbs or 185/125lbs
Muscle Ups*

Rest two minutes

15-12-9
Front squat 135/95lbs (no scaling)
C2B Pullups

*Ladies may scale MU reps to 5-3-1

OPTIONAL CASH OUT

Gymnastics Work
For time:
60 HSPU Head to Floor
All sets must be 6 reps or LESS

Post your Loads/Scores to Comments

SPORT SCORES

Lou (C2B) 7:30
Phil (9-6-2) 6:40
Mel (MU) 6:52
Olivia (C2B) 4:30
Gina (C2B) 7:18
Ryan O (C2B) 6:19
Seth (C2B) 4:14
Erica (C2B) 4:56

or

OLY PROGRAM

Clean Deadlift

1 Set of 1 Rep @ 60% of Clean & Jerk 1 Rep Max
1 Set of 1 Rep @ 70% of Clean & Jerk 1 Rep Max
1 Set of 1 Rep @ 80% of Clean & Jerk 1 Rep Max
1 Set of 1 Rep @ 85% of Clean & Jerk 1 Rep Max
1 Set of 1 Rep @ 90% of Clean & Jerk 1 Rep Max

Power Clean

3 Sets of 3 Reps @ 70% of Clean & Jerk 1 Rep Max

Clean + Jerk

4 Sets of 2 Reps @ 80% of 1 Rep Max

Snatch Balance

4 Sets of 4 Reps*
*Work up to weight you can maintain with proper form.

Back Squat

1 Set of 4 Reps @ 60% of 1 Rep Max
1 Set of 4 Reps @ 70% of 1 Rep Max
4 Sets of 4 Reps @ 80% of 1 Rep Max

TUESDAY 6.16.2015 WOD

6.16.2015

WARM UP:
2 Rounds NFT
Jog to # 3
20 to 10 Pushups
20 Bear Crawl Steps

Shoulder Barbell MOB – :60 each
Hip MOB sequence :60 sec each

PART 1: OLY 15 MIN

FITNESS
1 Hang Power Snatch + 1 Power Snatch – Practice technique and build up

SPORT
If you have Solid Technique already and know your 1RM Power Snatch
Power snatch 5×3 @80% – Drop and reset each rep

PART 2: METCON

FITNESS
With a Partner. P1 completes 15 Cals, P2 completes 15 Squats, P1
completes 15 Situps…

15 Min AMRAP
15 to 10 Cals Rowing
15 to 10 Goblet Squats 53/35
15 to 10 AbMat Situps

Choose a Rep Scheme that will allow you to match the pace of your
partner – keep the intensity high for the entire 15 min!

SPORT
4 Rounds for time:
15 Cals on Bike or Run 1 Lap
15 KB Swings 70/53
15 GHD Situps or TTB

OPTIONAL CASH OUT

4 Rounds
Sled Push – As Heavy as Possible Down Driveway 1 Way High Handles
Rest 3 minutes between sets

Post your Loads/Scores to Comments

or

OLY PROGRAM

Skip

5 Sets of 25 Yards*
*Skip 25 Yards, Walk Back and Immediately Start Next Set

Backpeddle

5 Sets of 25 Yards*
*Same as Above

Side Shuffle

6 Sets of 25 Yards*
*Same as Above + Alternate Lead Foot After Each Set

Front Squat

4 Sets of 5 @ 70% of 1 Rep Max

TUESDAY 6.16.2015 KIDS WOD

KDW 6.16.2015

WU: 5 min Station Rotation: burpees, air squats, wall push-ups, monkey hangs
Skill: Tarzan swings
WOD: 12 minute AMRAP: Build your own obstacle course
Game: Balloon Bonanza
Cool Down: yoga poses

NEW ON RAMP CLASS BEGINS JULY 6TH

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The July On Ramp Class starts on Monday the 6th @ 8:00 pm.

The cost to enroll is $195 and includes the 3 week program plus an additional 1 week of WOD classes.There are 9 Sessions, each 1 hour long. During these sessions you will learn how to safely perform common CrossFit movements, increase your general conditioning and begin to get accustomed to training in a large fast paced CrossFit class.

We will slowly ramp up the intensity and volume as the classes progress. There will be plenty of exercise modifications provided for members with previous injury or limitations. One underrated but important benefit of completing the On Ramp program is the new found friends you’ll make!

On Ramp meets on Mon, Tue and Thur @ 8:00 pm. If you cannot make the regularly scheduled On Ramp classes please contact us to arrange private sessions.

If you’re ready to get started click here to register online for the next On Ramp.