SUNDAY 2.7.2016 WOD

2.7.2016

WARMUP:
Row, Bike, Jump Rope for 2 Minutes

3 Rounds
10 Goblet Squats
10 Push-Up Plus
5 Windmills L & R
5 – 10 Scap Pull-Ups

Then,

Hip/T-Spine Mobility

PART 1: CONDITIONING:
30 Minute Clock

FITNESS:
May Opt To Do With a Partner

4 Min AMRAP
Burpee Box Jump/Step-Up
Rest 4 Minutes

4 Min AMRAP
10m Shuttle Run
Rest 4 Minutes

3 Minute AMRAP
Row For Cals
Rest 3 Minutes

3 Minute AMRAP
Wall Balls (Any Weight)
Rest 3 Minutes

2 Minute AMRAP
DU/SUs

SPORT:
Solo.

4 Min AMRAP
Burpee Box Jump Overs 24/20″
Rest 4 Minutes

4 Min AMRAP
Assault Bike For Cals
Rest 4 Minutes

3 Minute AMRAP
Power Cleans 155/105
Rest 3 Minutes

3 Minute AMRAP
Wall Balls 20/14
Rest 3 Minutes

2 Minute AMRAP
KBS 70/44

PART 2: STRETCH:
Coaches’ Choice

or

OLYMPIC WOD

NOTE: Bring Cell Phone/Tablets to Record Your Lifts. Pictures and Video are Worth 1000 Reps

WARM-UP/MOBILITY:
Row 500/400m

Then,

Shoulder Mobility Circuit

Followed by,

Hip Mobility

PART 1: Every 90″ For 6 Minutes (4 Sets)
Off the Floor, Extension of Warm-up.

1 High Hang Squat Clean +
1 Mid Thigh Squat Clean +
1 Jerk (Hold Catch For 3″).

Rest

PART 2: Every 2 Minutes For 12 Minutes (6 Sets)
From the Floor, Build to a Challenging
1 Clean Lift-Off (Pause at Mid Patella For 1″) +
1 Clean Deadlift (Hold Bar at Middle to Upper Thigh For 1″)
1 Hang Squat Clean +
1 Jerk

Rest

PART 3: Every 90″ For 12 Minutes (8 Sets)
Build to a challenging
Clean & Jerk from Floor

SATURDAY 2.6.2016 WOD

2.6.2016

WARM UP

Group 1 – Row or Bike 2 MIN

Group 2 – 2 MIN AMRAP of: 5 Pushups, 5 Goblet Squats, 5 Russian Swings

Dynamic Stretches

PART 1:

20 MIN CAP on both versions

SPORT: Solo Rx

50 Cal Row
50 OHS 115/75
50 Power Cleans 115/75
50 Bar Facing Burpees

FITNESS: Partner 1 person works at a time

100 Wall Balls 20/14
100 Burpees to Pullup Bar
100 Cal Row

Coach Led – Core work and Stretch

FRIDAY 2.5.2016 WOD

2.5.2016

WARM UP:
Jump Bike or Row 2:30 Min

3 RNFT
5 RDL on R and L with DB (Hold Single DB with Both Hands)
5 DB Thrusters (Hold Single DB under chin with Both Hands)
5 Jump Squats no weight
10 Beat Swings on Pullup Bar

Coaches’ Choice of Shoulder MOB Drills

PART 1:

All members doing the DETOX must do the WOD with a Judge. Be sure to
write a detailed description of how you scaled the WOD and record
time.

2016 DETOX WOD

3 Rounds for Time
15 Pullups
15 Thrusters
15 Lateral Burpees

You may opt to scale any combination of movements just be sure to
record exactly how you did the WOD and perform it exactly the same way
when retesting.

If you begin the workout for example with unassisted Pullups you can
not change to ring rows mid way thru because you are tired, so
consider how you choose to perform each of the movements.

Scaling Options

Pullups – If you are currently not kipping it will be very difficult
to finish all 45 reps strict with our without a band
– Unassisted Chin over Bar
– Purple Band Chin over Bar
– Ring Rows – use 1 Ring and line your body up so it is parallel to
the ground, knees bent.

Thrusters
– 95/65
– 75/55
– 65/45
– Dumbbells 35/20 or 25/15

Lateral Burpees
– You may opt to step over the bar instead of jump.
– If you are using a Pair of Dumbbells instead of a Barbell you will
do regular burpees.

or

STRENGTH OPTION

A. Find a Heavy 3 Rep Bench of the Day. Use spotters.

3 Rounds NFT
15 Back Extensions
15 Dips
15 Hollow Rocks
15 Pullups (kipping ok today)

REGISTER FOR THE CFS INTRAMURAL OPEN

The CrossFit Open begins Feb 25th. What is the Open? Click the following link for a full description –http://games.crossfit.com/about-the-games/the-open

In order for the whole gym to be involved in the Open we created the CFS Intramural.
Here’s how it works:
Every Thursday starting February 25th a live taping will be broadcast on http://games.crossfit.comDuring the taping a mystery WOD will be revealed and two CrossFit celebrity athletes will complete the workout on the spot.
In class on Friday (the next day) we will program options for the following:
1.  The exact same workout broadcast on Thursday night
2. A CFS intramural Rx version – this may differ slightly from the broadcast depending on time, space, equipment etc.
3. A Scaled version with strict rules – example: if the Rx version calls for chest to bar pullups the scaled version might feature chin over the bar pullups.
4.  A Partner Rx and Sc version – members choose their own partners and compete together in each intramural workout.
The top 3 scores from each division will contribute to the Teams weekly score.  In addition, every team member who completes the workout ( rx or scaled) will contribute 1 Attendance point to their team.
The team with the most points at the end of the 5 week competition wins!
 
How do I sign up?
If you want to be a part of the CFS Intramural Fun – Sign Up at the whiteboard and write down your T Shirt size. $20 will be charged to your account.  $20 buys you a tshirt and 5 weeks of friendly competition.
Participants will be broken up into divisions (partner, rx, etc) and two teams will be randomly selected.  Garrett will captain one team and Capo will captain the other.
If you are signing up in the Partner division put your name and your partner’s name on the sign up sheet and designate that you are a team. You will be drafted together. Teams can be same or mixed gender.
Questions/Rules:
If you are signing up for the .com Team you must register thru the http://games.crossfit.com site and you will be added to the online team.
If you are signing up on .Com and you also want to be included in the Intramural Team you must register for both (sign up at the whiteboard as well).
We heard this a lot last year – “I’m worried about hurting my team’s score”.  You CANNOT hurt your teams’ score, you can only help it. Only the top 3 scores from each division, each week count towards your teams total score. You CAN help by completing a WOD and contributing your attendance point to your teams total.
Deadlines to complete the workouts – Everyone will have all day Friday and open gym Saturday to complete the WOD of the Week.
Open WODs are not permitted to be Retested Monday nights 5&6 pm it’s just too busy.
You must have a judge in order for your score to be eligible for the Top 3 placements in any category.  If you don’t have a judge you can only contribute an attendance point.
All athletes doing the .Com version must submit your scores by the deadline that HQ designates.
If you are signed up with a partner and your partner has to miss a week you are allowed to do the wod solo that week for an attendance point.
Partners count as 2 attendance points.
Divisions:
.Com Rx only
CFS Rx
CFS Sc
CFS Partner Rx
CFS Partner Sc
You may opt to even further scale the CFS Scale version and you will be eligible to contribute attendance points.
Sign Ups will start tomorrow, Sunday the 31st and the deadline to register is next Saturday the 6th.
This is a strict deadline because we have to get the T Shirt order in time.  If you want to be a part of the fun sign up the next time your’e in the gym!

THURSDAY 2.4.2016 WOD

2.4.2016

WARM UP:

A. Track Drills

B. Hollow Rock Practice

C. 1 Round with no KB R & L then…

D. 2 RNFT all together with KB:
1 TGU on R (stay standing) + 2 OHS or Front Squat + 3 Windmill + Lower
TGU and switch arms perform on L side.

PART 1:

FITNESS/CORE OPTION – This WOD should be done at a comfortable pace
taking your time between exercises.

30 MIN AMRAP NFT:

1) Farmer Carry Across Gym and Back with only 1 Heavy KB in R Arm
(don’t switch arms)

2) 10-15 Hollow Rocks

3) Farmer Carry Across Gym and Back with only 1 Heavy KB in L Arm
(don’t switch arms)

4) 3 TGUs on R & L with DB or KB

5) :60 Sec Prone Plank

6) 6 Windmills on R & L with DB or KB

7) :30 sec MAX Effort Assault Bike or Rowing or Double Unders

SPORT OPTION – this is a practice session for MU Training, take breaks
and practice the fundamentals.

A. 10 MIN AMRAP:
10 Hollow Rocks
5 Kipping Hips to Rings
Rest :60 sec

B. 10 MIN EMOM:
Min 1 – 3-5 False Grip Ring Pullups
Min 2 – 3-5 Ring Dips

C. 10 MIN EMOM:
1-5 Ring Muscle Ups

or

STRENGTH OPTION:
A1. 5 Sets of 3 Reps Trap Bar Deadlift

B1. 3 Sets of 7R & 7L Single Arm DB Bench (spread feet and brace core)
B2. 3 Sets of 10 R & 10 L Palloof Press

The DoWork Award goes to… David!

David Hopper DoWork Award

Every month the coaches choose one person who exudes the attitude and work ethic of a true CrossFitter. Whether it is crushing a workout or putting in the hard work and practice on skill days, David always has a positive attitude and gives 100% when the clock starts! Having members, and friends, like David is what makes our community so great.

How long have you been CrossFitting?

I began CrossFitting in February 2012, when I enrolled in the CFS OnRamp class.

Why did you join CrossFit Stamford?

A friend of mine had just completed the January 2012 CFS OnRamp class and he was so impressed with CFS, the CFS coaches, and the whole CrossFit concept, he convinced me to try it.

What is your favorite movement?

I like the thruster because it is a full body workout.

What is your least favorite movement?

I am not a big fan of handstand pushups, but that is probably because I really suck at them. Old guys like me have enough trouble standing upright, so being upside down is a problem, but I am working on it.

What is the best thing about CrossFit Stamford?

The best thing about CFS is the people. During my four years at CFS, the members and coaches have always been kind, helpful and enjoyable to be around. Prior to CFS, I found that the best thing about going to the gym was leaving the gym, but since I have been at CFS, I genuinely enjoy being there and I am in no rush to leave after the class is over.

Most memorable moment?

My most memorable moment came during my first introduction to the CrossFit Open in 2013. If you have never participated in the CrossFit Open, I recommend that you try it – – it’s a lot of fun. A fellow CFS CrossFitter and I were also privately competing against one another and I had a decent lead on him as we headed into the fifth and final wod. Unfortunately, the final wod involved chest to bar pull-ups, which I had stubbornly neglected to learn. No surprise, I had an epic failure and while I must have completed 30+ pull-ups, I only hit my chest on the bar 3 or 4 times. Poor Kristie, who was my official Judge for the competition, had to keep “no repping” me.

She was really nice about it, constantly giving me encouragement, but it was not to be. I had such a poor performance that my decent lead over my CFS CrossFitting buddy was lost and he ended beating me, which he often reminds me of. Honestly, I found my failure somewhat comical and the entire experience was really fun, but the reason it is so memorable is that it was my first competition and my failure taught me the importance of learning and practicing all of the CrossFit movements.

What are your fitness goals 3 months & 1 year from now?

My fitness goals are to continue to work on my weaknesses, which are too many to count, but hopefully, in the next 3 months, I will be able to do 5 unbroken strict handstand pushups, snatch 155 and clean and jerk over 200. In the next year, to continue improving on those and many other movements.

What are your favorite Paleo & non Paleo foods?

Paleo: Grilled Chicken. Non Paleo: Tequila on the rocks with two limes.

What advice would you give a potential new member?

I have been working out for the past 30+ years and during that time, I have used free weights and weight machines at numerous gyms (e.g., NYSC, The Edge, YMCA, etc.), I have worked out with personal trainers, participated in boot camps, attended aerobics class (though that was when I was in college so I may have done that in order to meet girls), and utilized all kinds of home training DVDs (e.g., P90X, P90X2, Insanity, Asylum, etc.), all of which were great and produced positive results.

Nevertheless, when it comes to strength, endurance, speed and flexibility, CrossFit is by far the best program I have ever undertaken. So my advice to a potential new member is to listen to your coaches, scale your workouts to your abilities, and stick with it – – there is no better program out there and you will be amazed with your progress and how much fun you will have doing it.

A celebrity joins the gym, who do you hope it is and why?

Any Veteran or active member of the US military, because they are the real celebrities, and I would love to workout with anyone of them.

Tell us something we don’t know about you.

Sometimes I’m a slow learner — When I was 15, I attended a wrestling camp outside of Boston, Massachusetts that was run by a former U.S. Olympic wrestling coach. He held the camp at his house for 12 high school wrestlers a week. The wrestling mat was in his two car garage, we slept in cots in the unfinished attic of the garage (I don’t think that would be legal today), there were two outdoor showers with no hot water, and a long rope that hung from a limb of a tall tree in his backyard, which we had to climb three times before we could have breakfast. While this may sound miserable, it was actually a great wrestling camp. Anyway, at night, the coach would give us lectures about different subjects.

One such lecture involved weight lifting. He insisted that we should not spend much time with certain “old school” weight lifting movements (e.g., bench press, flies, bicep curls, etc.). He said if you truly want strength and speed, you should do Olympic weight lifting (e.g., the clean and jerk, snatch, etc.). It has been 35 years since I heard that lecture and thanks to Andy, Kristie and all of the other CFS coaches, I finally get it.

WEDNESDAY 2.3.2016 WOD

2.3.2016

WARM UP:

3 RNFT
5 Pushups
5 Goblet Squats
5 Russian Swings
20 DUs

Y-T-W with Small Plates 10 Reps each

Thoracic and Hip MOB

PART 1: OLY 2 Options:

SPORT
Find a Max Squat Snatch of the Day in 10 Min

or

FITNESS
10 MIN EMOM
1 Power Snatch + Hang Squat Snatch

PART 2: STRENGTH OPTION

Front Squat
1×5 75%
1×3 85%
1×1 90%
1×1 95%
1×1 105%

A1. DB Single Arm Bench Press – 3 Sets of 5R & 5L Reps
A2. DB Row – 3 Sets of 10R & 10L
A3. Side Plank – 3 sets each side, :40 sec Hold – :20 sec Rest

PART 2:

5 rounds of:

:20 MAX C2B Pullups
:40 Rest
:20 MAX DB Thrusters 35/20 or Barbell 95/65
:40 Rest
:20 MAX Burpees
:40 Rest

The goal today is MAX EFFORT there will be less work time and more
rest time so don’t hold back.

TUESDAY 2.2.2016 WOD

2.2.2016

WARM UP:

3 RNFT
30 DUs or 30 Sec Practice DUs
10 Bear Crawl FWD
10 Sec Handstand Hold
10 Glute Bridges 5R & 5L

Coaches’ Choice of Thoracic and Shoulder MOB

PART 1:

SPORT: Solo. This is an ADVANCED WOD with high rep Deadlifts and HSPU.
Know your body/limits and choose wisely.

15 MIN Cap – Kipping HSPU are Head to Floor and Games Rules on the
HSPU, keep feet on the wall.

For time:
2 Rounds of:
4 HSPU
8 Deadlifts 135/95

2 Rounds of:
8 HSPU
8 Deadlifts 185/125

2 Rounds of:
12 HSPU
8 Deadlifts 225/155#

2 Rounds of:
16 HSPU
8 Deadlifts 275/185#

FITNESS: Partner. Alternate Exercises.

15 MIN AMRAP of:
12/10 Cals Rowing
12 Step Ups (optional add a pair of DBs)
12 Russian Swings

PART 2:
3 RNFT
10-15 Hollow Rocks
:30 sec Side Plank R & L

Group Stretch

STRENGTH OPTION:
3 Rounds of
A1. Bulgarian Split Squat – 7R and 7L
A2. Pendlay Row x 7 Reps
A3. Max Set of Strict Dips or Pushups

MONDAY 2.1.2016 WOD

2.1.2016

3 Min Bike, Jump or Row

Y-T-W with Small Plates 10 Reps each

2 RNFT
5 R & L RDL with empty Barbell
5 Hang Muscle Cleans
5 Front Squats
5 Push Press

Coaches’ Choice of Thoracic MOB and Front Rack Drills

PART 1: OLY 2 Options:

SPORT
Find a Max of the Day – Squat Clean + Split Jerk in 10 Min

or

FITNESS
10 MIN EMOM
1 Power Clean + 1 Push Jerk
(Aim to increase the weight each minute or Perform 3 Lighter C&Js every min)

PART 2: STRENGTH OPTION

Back Squat – Have 2 Spotters Today!

1 x 5 75%
1 x 3 85%
1 x 1 90%
1 x 1 95%
1 x 1 105%

5 Box Jumps between each set of Back Squats. Jump up Step down. Take your time.

3 Sets
A1. Back Extension x 10-15
A2. Prone Plank x 60 sec
A3. DB Hammer Curls x 10-15

PART 2: CONDITIONING OPTION

20 MIN EMOM

SPORT
Min 1 – 5 TnG Clean & Jerks 155/105 or 135/95
Min 2 – 2-5 Muscle Ups Bar or Rings – work on whatever is weaker

20 MIN EMOM

FITNESS
Min 1: :30 sec Max Cals Row or Bike
Min 2: 15 Wall Balls
Min 3: 30 sec Max DUs
Min 4: 6-12 C2B Pullups

The goal for the pullups is to go unbroken on the movement while under
fatigue so choose the proper reps and scaling. Ring Rows are ok as
well.

SUNDAY 1.31.2016 WOD

1.31.2016

WARMUP:
Row, Bike, Jump Rope for 2 Minutes

4 Minute AMRAP NFT with empty barbell
Deadlift + Hang Clean + Front Squat + Strict Press +Back Squat + Push Press
Without barbell 20″ hold bottom of squat.

Then,

Hip and Shoulder Mobility

PART 1: CONDITIONING:
“Schwinn Sprint”
40 Minute AMRAP
In Teams of 5

SPORT
Each Team Member Completes the following AFAP:
20/14 Cals A.B. or A.D.
10 OHS OR Thrusters 115/75 or 95/65
10/7 Cals Row
10 OHS OR Thrusters 115/75 or 95/65

FITNESS
Each Team Member Completes the following AFAP:
15/10 Cal A.B. or A.D.
10 Swings 53/35 or 44/30
8/6 Cal Row
10 Goblet Squats 53/35 or 44/30

Athletes must complete all exercises in order as a sprint. Athletes rest while the remaining four athletes complete the sprint.

The 2nd athlete in line may start their sprint after the 1st athlete clears the 1st set of barbells or swing.

The 3rd athlete in line may start their sprint after the 2nd athlete clears the 1st set of barbells

So on and so forth.

Score = Number of times the sprint is completed.

PART 2: STRETCH:
Coaches’ Choice

or

OLYMPIC WOD

NOTE: Bring Cell Phone/Tablets to Record Your Lifts. Pictures and Video are Worth 1000 Reps

WARM-UP/MOBILITY:
Row 500m

Then,

Shoulder Mobility Circuit

With Red Band
10 Upright Rows
10 Banded Pull-Aparts
10 Banded Pull-Downs

With Plates
10 Ws w/Plates
10 Incline Press
10 Ys w/Plate

Followed By:

Burgener Warm-up

PART 1: Every 90″ For 6 Minutes (4 Sets)
Off the Floor, Extension of Warm-up.

1 Snatch Balance +
1 Power Position Squat Snatch +
1 Snatch Pull (From Hang).

Rest

PART 2: Every 90″ For 12 Minutes (8 Sets)
Build to a Challenging
1 Snatch Deadlift (Hold Bar at Hip Pockets For 1″) +
1 Snatch Pull (From Hang) +
1 Hang Squat Snatch (From Knees)

Rest

PART 3: Every 2:00 For 10 Minutes (5 Sets)
Build to a challenging
1 Snatch Lift-Off +
1 Full Snatch

SATURDAY 1.30.2016 WOD

1.30.2016

WARM UP

Group 1 – Row or Bike 3 Min

Group 2 – 3 Min of Ladder Agility Drills

All together dynamic Warm Up

PART 1:

SPORT OPTION: 95/65 Only. Solo. You must be proficient with all of the
listed movements

For Time:
20 Thrusters
20 Power Clean
20 Push Jerks
20 Overhead Squats
20 Front Squats

BUT….at the top of every minute you must stop what you’re doing and
do 4 Burpees. Pick up where you left off and chop away at the reps. If
you take a minute off you still have to perform the burpees.

FITNESS:

For Time:
20 DB Thrusters 35/20 (10R & 10L)
20 Box Jump or Step Up
20 DB Push Press or Jerk (10R & 10L)
20 DB Hang Squat Cleans (10R & 10L)* DB must travel below the knee
20/15 Cals Rowing

BUT….at the top of every minute you must stop what you’re doing and
do 4 Burpees. Pick up where you left off and chop away at the reps.

FRIDAY 1.29.2016 WOD

1.29.2016

WARM UP:
Jump Bike or Row 2:00 Min

3 Rounds on Each Arm:
All on 1 Arm – 1 TGU (stand up) + 1 Windmill + 1 Thruster or OHS + TGU
(return to ground)

Coaches’ Choice of Shoulder/Thoracic MOB Drills

PART 1: OLY

PART 1:

Every :90 sec complete the following complex for 6 Sets:

1 Power Clean + 3 Tall Jerks* + 1 Split Jerk (focus is on speed and
accuracy do not increase load if your footwork isn’t sharp)

*hold the split position for a 2 count on every rep. this drill today
is to hammer your footwork do not concern yourself with how much
weight you put on the bar only with how consistent and accurate your
footwork and posture is.

PART 2: STRENGTH OPTION

Back Squat
1×6 70%
1×6 75%
1×4 80%
1×3 85%
1×2 90%
1×6 75%

3 Sets of 15 reps
Back Extensions
Barbell RDL 5R & 5L (add weight but reps should be UB)

PART 2:

SPORT:

“HEARTBREAK KID” – Comp Train
3 RFT:
10 Front Squats, 185/135 (off the floor)
20 C2B
50 DU

FITNESS:
Buy In – 750m/600m Row

Then…

3 RFT:
10/5 Strict Pullups
20 Walking Lunges (hold pair of DBs at sides)
40 DUs or 20 DUs or 20 Hurdle Jumps (no singles today)

THURSDAY 1.28.2016 WOD

1.28.2016

Reminder – Please help us keep the floors clean by leaving wet shoes by the doors. Thank you!

WARM UP:

Track Drills then…

2 RNFT
20 Partner Wall Ball Throws*
20 Partner Rotation Throws (10R & 10L)
20 Total Sprawl Balls

*squat and throw the ball high in an arch to your partner who
immediately squats and throws back

PART 1:

CORE OPTION – This WOD should be done at a comfortable pace taking
your time between exercises.

30 MIN AMRAP NFT:

1) Walking Lunge Across Gym with 1 KB/DB in OH Position R Arm

2) :30 sec Moving Plank

3) Walking Lunge Across Gym with 1 KB/DB in OH Position L Arm

4) :30 sec Side Plank R

5) :30 sec Hanging Knees to Chest Hold (squeeze a med ball if possible)

6) :30 sec Side Plank L

7) :30 sec MAX Effort Assault Bike or Rowing or Double Unders

SPORT OPTION – this is a practice session for MU Training, take breaks
and practice the fundamentals.

30 MIN AMRAP:

1) 35 UB DUs (if you mess up start over each time)

2) 3-6 or 1-3 Ring Muscle Ups (this should be UB)
or
5 Straight Leg Transitions + 5 False Grip Pullups

3) Comfortable* UB Set of Kipping HSPU (whatever you can do for
multiple reps without max effort)

Rest :60 – :90 sec

or

STRENGTH OPTION:
A1. 5 Sets of 5 R & 5 L HEAVY step ups on 20″ or less bench for the
majority of athletes
A2. 5 Sets of 10 R & 10 L Single Arm DB Bench (spread feet and brace core)
A3. 5 Sets of 10 R & 10 L Palloof Press

WEDNESDAY 1.27.2016 WOD

1.27.2016

Reminder – Please help us keep the floors clean by leaving wet shoes by the doors. Thank you!

WARM UP:

7 Min AMRAP
10 Glute Walks R & L
5 Air Squats with Band
10/5 Pushups
:30 sec Jump, Row or Bike

Front Rack and Hip MOB

PART 1: OLY

Every :90 sec complete the following complex for 6 Sets.

1 High Hang Squat Snatch + 1 Mid Thigh + 1 Floor (bar can be dropped
between reps)

Aim to increase weight each set.

DP – 0:00-9:00
0:00-1:30
1:30-3:00
3:00-4:30
4:30-6:00
6:00-7:30
7:30-9:00

PART 2: STRENGTH OPTION

Front Squat
1×5 75%
1×4 80%
1×3 85%
1×2 90%
1×1 95%
1×5 75%

A1. DB Bench Press – 3 Sets for 10 Reps
A2. DB Renegade Row – 3 Sets for 10 Total Reps (alternating)
A3. Side Plank – 3 sets each side, :40 sec Hold – :20 sec Rest

PART 2:

5 rounds of:

:30 MAX Cals Rowing or Assault Bike
:30 Rest
:30 MAX Pushups OR Pushup position Plank Hold
:30 Rest
:30 MAX TnG* Power Snatch aim for 50% of final complex from Part 1 OR
KB Swings (full swings)
:30 Rest

*TnG = Touch and Go. This is more advanced so if you’re new you can go
from the Hang or Drop each rep and take your time.

TUESDAY 1.26.2016 WOD

1.26.2016

Welcome and congrats to our January OnRamp grads!

Reminder – Please help us keep the floors clean by leaving wet shoes by the doors. Thank you!

WARM UP:

8 Min AMRAP NFT
– 30 DUs or 30 Sec Practice DUs
– 15 Bear Crawl FWD
– Band Walk 10 R & 10 L
– 10 Glute Bridges with Bands under knee caps

Coaches’ Choice of Calf and Hip MOB

PART 1:

SPORT: No Scaling. If you need practice for these movements opt for
the Fitness version.

10 MIN AMRAP
12 Alternating Pistols add KB if capable
6 Strict TTB
10 Hollow Rocks
Rest :30-:45 sec between sets

FITNESS/PRACTICE:

10 MIN AMRAP NFT
5 R & 5 L Single Leg Squat or Single Leg Box Squat
5 Strict TTB or KTE and then PRACTICE 5 Kipping
10 Hollow Rocks
Rest :30-:45 sec between sets

PART 2:

SPORT: Solo

12 MIN AMRAP of:

2 Clusters 135/95
4 Bar Facing Burpees
4 Clusters 135/95
8 Bar Facing Burpees
6 Clusters 135/95
12 Bar Facing Burpees
8 Clusters 135/95
16…

Cluster = Squat Clean + Thruster

FITNESS: Solo

12 MIN AMRAP of:
7 Moving Planks*
14 KB Thrusters (7R & 7L)
21 DUs

*(elbows to hands – up-up-down-down=1 rep)

STRENGTH OPTION:
A1. Bulgarian Split Squat – 5 Sets of 7R and 7L
A2. Straight Leg Ring Row (2 rings) – 5 Sets for 10+ Reps
A3. 3 Sets of Max Strict Dips or Pushups

MONDAY 1.25.2016 WOD

1.25.2016

**Now that winter has finally shown up, please help us keep the floors clean by leaving your wet shoes by the doors. Thank you!

3 RNFT
:30 Jump Row or Bike
3 R & L RDL with empty Barbell
6 Strict Press
9 Front Squats

Coaches’ Choice of Thoracic MOB and Front Rack Drills

PART 1: OLY

Every :90 sec complete the following complex for 6 Sets.

1 Clean Pull from the floor* + 1 Squat Clean + 1 Push Jerk

*Do not drop bar after the pull, hold and extend at the top, return to floor.

PART 2: STRENGTH OPTION

Back Squat

1 x 6 75%
1 x 6 80%
1 x 4 85%
1 x 3 90%
1 x 2 95%
1 x 6 75%

6-10 Strict Pullups after each set of Back Squats* aim for as many
strict unassisted in each set and add a band when needed. These aren’t
ring rows.

3 Sets
A1. Back Extension x 10-15
A2. Prone Plank x 60 sec

PART 2: CONDITIONING OPTION

Both Versions can be done solo or with a partner.

SPORT OPTION – This is an advanced WOD you should be able to do this
with minimal scaling

20 MIN AMRAP:

40 Wall Balls 20/14
40 TTB
30 Burpees
30 C2B
20 Power or Squat Clean 145/100
20 Push or Split Jerks 145/100
10 Power or Squat Snatches 145/100
10 Ring Muscle ups

FITNESS OPTION – Done with or without a partner.

20 MIN AMRAP:

10 Hang Squat Clean – aim for 60-70% of your last set in P1
10 Pullups
20 Burpees
20 Goblet Squats
30 Russian Swings
30 Wall Balls

SUNDAY 1.24.2016 WOD

1.24.2016

WARMUP:
AMRAP 7
100 Single Unders
10 Light Goblet Squats
5,5 Single Leg RDLs
10 Push-Ups

Then,

Hip and Shoulder Mobility

PART 1: CONDITIONING:
12 Minute Clock
AMRAP In 45″ At Each Station

MU/C2B/Pull-Ups
TTB/KTE/Knee Ups
OHS/FS/Air Squat (95/65, 75/55, 45/Bar)
Box Jumps/Step-Ups/Reverse Lunge
KBS/Russian Swings/KB Deadlifts
Dumbbell Thrusters
Slam Ball
Max Cals Assault Bike

Rest/Transition 45″ Between Stations
Rest 8 Minutes
Complete a Second Round in Reverse Through Circuit

Score = Max Reps Over All Exercises

PART 2: CORE & STRETCH:
Coaches’ Choice

or

OLYMPIC WOD

NOTE: Bring Cell Phone/Tablets to Record Your Lifts. Pictures and Video are Worth 1000 Reps

WARM-UP/MOBILITY:
Row 500m

Then,

Shoulder Mobility Circuit

With Red Band
10 Upright Rows
10 Banded Pull-Aparts
10 Banded Pull-Downs

With Plates
10 Ws w/Plates
10 Incline Press
10 Ys w/Plate

Followed By:

Burgener Warm-up

PART 1: Every 90″ For 6 Minutes (4 Sets)
Off the Floor, Extension of Warm-up.

1 Snatch Balance +
1 Power Position Squat Snatch +
1 OHS.

Rest

PART 2: Every 90″ For 12 Minutes (8 Sets)
From the Floor, Build to a Challenging
1 Snatch Lift-Off (Pause at Mid Patella For 1″) +
1 Snatch Deadlift (Hold Bar at Hip Pockets For 1″)
1 Power Position Full Snatch

Rest

PART 3: Every 2:00 For 10 Minutes (5 Sets)
Build to a challenging
1 Snatch Deadlift + 1 Hang Squat Snatch (From Knees)
1 Snatch Lift-Off + 1 Full Snatch

WEATHER UPDATE – CLASSES ARE CANCELED

8:00 am Class On

All other classes including Yoga are canceled. Be safe!

SATURDAY 1.23.2016 WOD

1.23.2016

WARM UP

Group 1 – Row or Bike 3 Min

Group 2 – 3 Min of Ladder Agility Drills

All together dynamic Warm Up

PART 1:

SPORT OPTION: Solo No Scaling Options Today done as Is!
7 Rounds for time of:
15 Lateral Box Jump Overs 24/20″
10 Front Squats 135/95
5 Thrusters 135/95

FITNESS OPTION:

Tabata – :20 on / :10 off for 8 sets

4 MIN – Pushup
2 MIN – Rest
4 MIN – Situp
2 MIN – Rest
4 MIN – Air Squat
2 MIN – Rest
4 MIN – Row or Bike for Cals
2 MIN – Rest
4 MIN – Walking Lunges

Scoring is lowest # of reps in any of the 8 sets

FRIDAY 1.22.2016 WOD

1.22.2016

WARM UP:
Jump Bike or Row 2:00 Min

3 RNFT
3 RDL on R and L with DB (Hold Single DB with Both Hands)
3 Windmills R and L
6 DB Thrusters (Hold Single DB under chin with Both Hands)

Coaches’ Choice of Shoulder MOB Drills

PART 1: OLY

PART 1:
10 MIN EMOM – Every 2:00 MIN

1 Power Clean + 1 Push Press + 2 Push Jerks + 3 Split Jerks

PART 2: STRENGTH OPTION

Back Squat
1×6 65%
1×6 70%
1×6 75%
1×4 80%
1×3 85%
1×6 70%

3 Sets of 15 reps
Hollow Rocks
Good Mornings (light)

PART 2: CONDITIONING OPTION

OPEN WOD 15.3 Rx (no scaling)

14 MIN AMRAP
7 Ring Muscle Ups
50 Wall Balls 20/14 (10′ / 9′)
100 DUs

or

SCALE OPTION #1

14 MIN AMRAP
7 C2B Pullups or 14 Chin Pullups Both Options are Unassisted
100 DUs or 50 DUs or 200 Singles
50 Wall Balls

SCALE OPTION #2

14 MIN AMRAP
50 Russian Swings Any Weight
100 DUs or 50 DUs or 200 Singles
50 Wall Balls Any Weight