Posts Categorized: WOD

Open Gym Cancelled

Due to the blizzard conditions, Open Gym today will be cancelled. Sorry for the inconvenience. Stay safe and warm!

Friday:  November 29, 2019

Warm-Up(0:00 – 15:00) Mobility:  Floss Shoulders, 2:00/side 3 Steady Rounds Row 200m 10 Push Ups 10 Sit Ups Strength/Skill(15:00 – 35:00) Back Squat:  4×5 at 90% of your new 5RM you established on Monday. Otherwise do a 3×3 at moderate weight. WOD(40:00 – 60:00):  Strict 20:00 Time Cap Fitness/Performance 25-20-15-10-5 Cal Row/Bike/Ski Sit Ups Burpees more »

Thursday:  November 28, 2019

Reminder:  Classes at 5:30am and 8:30am only.  Happy Thanksgiving! Warm-Up(0:00 – 15:00) Spend time warming up the barbell/gymnastics movements in each of the different girl workouts below, and then get after earning your pie! WOD(20:00 – 60:00) Strict 40:00 Time Cap “Thanksgiving with the girls” Fitness Choose 3 girls to visit (or 2 if desired) more »

Wednesday:  November 27, 2019

Warm-Up(0:00 – 15:00) Mobility:  Partner assisted Front Rack Mobilization 3 Steady Rounds 10 Box Step Ups (jump on rounds 2-3) 10 Medball Squat Cleans 20 Double Unders Strength/Skill(15:00 – 30:00) Strict Pullups: Find a 2RM Weighted Strict Pull Up OR Every :90 for 12 Minutes 3-5 Pull Up Negatives WOD(35:00 – 53:00) Fitness AMRAP 18 more »

Tuesday:  November 26, 2019

Warm-Up(0:00 – 15:00) Mobility:  Lat Smash, :90/side AMRAP 5 Minutes 6 Ring Rows 6 Burpees :20 Hanging Knee Raise Hold Then: With an empty bar, 3 reps of each Tall Clean Power Position Clean Hang Clean Jerk x 2 Repeat with 75/55lbs or less Strength/Skill(15:00 – 40:00) Clean & Jerk*: 5×2 (if you know your more »

Monday:  November 25, 2019

Warm-Up(0:00 – 15:00) Mobility:  Banded Pigeon Pose, :90/side :60 Squat Hold 20 Air Squats :60 HS Hold (or pushup plank position) 20 Empty bar hang squat clean thrusters Strength(15:00 – 35:00) Back Squat*:  Establish a new 5RM (The goal here is 5-10lbs more than last week) Otherwise, do a 5×5 at moderate weight. *We will more »

Thanksgiving Schedule

On Thursday Nov 28 (Thanksgiving Day) we will have classes at 530am and 830am. All other classes that day are cancelled. Come in early, work out, and earn your pumpkin pie. On Friday Nov 29 we will have classes at 530am, 830am, 11am, and noon. The 4pm/5pm/6pm classes are cancelled. On Saturday Nov 30 we more »

Friday:  November 22, 2019

Warm-Up(0:00 – 15:00) Mobility:  Internal Shoulder rotation stretch, :90/side 20 Spidermans Run 1 Lap (or 150m row) 20 Kip Swings in sets of 5 Run 1 Lap (or 150m row) 20 KB Swings Strength/Skill(15:00 – 35:00) Back Squat:  5×5 at 90% of your 5RM you established on Monday. Otherwise do a 3×3 at moderate weight. more »

Thursday:  November 21, 2019

Warm-Up(0:00 – 15:00) 2:00 Banded Overhead Contract/Relax Banded Overhead Contract/Relax: with a light resistance or floss band attached to a pull up bar, face away from the rig with your arm straight overhead and the band across the palm of your hand. Gently push the arm forward and then relax, allowing the band to pull more »

Wednesday:  November 20, 2019

Warm-Up(0:00 – 15:00) Mobility:  2:00 External Hip Rotation Contract/Relax 2 Rounds Run 1 Lap (or row 100 m if it’s snowing) 10 Wallballs 10 Medball Bear Hug Good Mornings :30 HS Hold (or plank in the push up position if you prefer) Strength/Skill(15:00 – 30:00) Deadlift:  3-2-2-1-1-1 (increasing – if the bar is feeling light more »

Tuesday:  November 19, 2019

Warm-Up(0:00 – 15:00) Mobility:  Pec Smash w/ Single LAX Ball, :90/side 20 A-frame Toe Touches 20 Box Jumps (step down) 20 Perfect Push Ups Run 400m, increasing speed A-frame Toes touch: Get into a straight arm plank, then push your hips up and reach your right arm back to touch your left foot. That’s 1. more »

Monday:  November 18, 2019

Warm-Up(0:00 – 15:00) Mobility:  Shoulder floss and/or banded shoulder distraction, 1:30/side Row 300m 20 Banded Good Mornings 30 Bottoms Up Press w/ light KB or change plate https://www.youtube.com/watch?v=vl3hkYAq_fQ Strength(15:00 – 35:00) Back Squat:  Establish a 5RM (keep this number – we’ll be using it going forward) Otherwise, do a 5×5 at moderate weight. WOD(40:00 – more »

Friday:  November 15, 2019

Warm-Up(0:00 – 15:00) Mobility:  Banded overhead distraction, 2:00/side 2 Rounds, increasing speed 10 Alternating DB Snatch Run 1 Lap 10 S-arm DB Hang Clean and Jerk (5/side) Run 1 Lap Strength/Skill(15:00 – 30:00) Handstand pushups: Spend some time working on HSPU technique.  If you’re good a kipping, work on strict.  If you can do both strict more »

Thursday:  November 14, 2019

Warm-Up(0:00 – 15:00) Mobility:  20 Front Rack Elbow Pointers With an empty bar in the front rack and hand wrapped around the bar, alternate driving your elbows up around the bar to loosen up the front rack position. 20 Spidermans 2 rounds 12 step through lunges (unweighted) 12 KB Swings Strength/Skill(15:00 – 40:00) With an more »

Wednesday:  November 13, 2019

Warm-Up(0:00 – 15:00) Mobility:  Barbell Calf/Achilles Smash, 1:00/side Weakness warmup: 50 Wall Balls* Every time the ball stops moving complete 5 burpees. *The goal here is no burpees.  But if you won’t be able to complete this in at least 3 sets, use a lighter ball or reduce the reps. Strength/Skill(15:00 – 30:00) Front squat:  more »

Tuesday:  November 12, 2019

Warm-Up(0:00 – 15:00) Mobility:  Banded Internal/External shoulder rotations, 20 per arm* *Attach a band to a post and face perpendicular to the rig. Step away, putting tension in the band. Rotate the shoulder internally (down), then externally (up), pausing in both end ranges briefly. That’s 1 rep. 2 Rounds 16 Duck Walk Steps 10 Empty more »

Monday:  November 11, 2019

A very big thank you to all our vets! Warm-Up(0:00 – 15:00) Mobility:  Banded pigeon pose: 2:00/side 3 Rounds, 10 Glue Bridges 10 Good Mornings (PVC, Empty Barbell, Empty Barbell) 10 Kip Swings Strength(15:00 – 35:00) Dead Lift:  5×3 (increasing weight across all five sets) WOD(40:00 – 51:00) Fitness “Armistice Light” AMRAP 11 11 Power more »

Friday:  November 8, 2019

Warm-Up(0:00 – 15:00) Mobility:  Double LAX Ball T-Spine Smash, 2:00 2 Rounds 12 Banded OH Squats 12 Box Jumps, step down Strength/Skill(15:00 – 30:00) In 15 Minutes find a 3RM Front Squat WOD(35:00 – 51:00): Fitness/Performance/Competition If you’re planning to do 20.5 on Saturday: AMRAP 4 Minutes x 4 400m Run 20 Box Jumps 24/20″ more »

Thursday:  November 7, 2019

Warm-Up(0:00 – 15:00) Mobility:  20 Band Pull Aparts 2 Rounds 12 Lunge and Reach 12 S-Arm DB Thrusters (light) 8-10 Strict Pull Ups Strength/Skill(15:00 – 30:00) Handstand Walks: Spend 10-12 minutes practicing handstand walks.  If you don’t quite have them yet, do handstand holds, wall climbs, handstand walk around a box, etc.  Anything to get more »