WOD
What’s That Smell?
Today’s WOD Workout A: Spend 20 minutes working on a skill or weakness Then: Death by 10m Sprints* *You will sprint 10 meters in the first minute. In the second minute you will sprint down 10 meters, touch the line, than sprint 10 meters back. You will continue in this fashion until you are unable [...]
Regional Dates Announced
Today’s WOD Workout A: Deadlift: Spend 20 minutes finding your 1 rep max Then: “Randy” 75 Power Snatches (75/55) Workout B: 5 Rounds (not timed) Max Pull-Up static hold Max Handstand hold Max Superman plank hold *rest as needed between rounds. Don’t have a handstand yet? Grab a bumper plate and lock it out overhead [...]
What Are You Looking At?
Today’s WOD Workout A: In 20 minutes complete a 40m handstand walk or accumulate 5 minutes in a handstand hold Then: AMRAP in 10 minutes 5 HSPU 10 Pistols (total) 20 Double-Unders Workout B: Shoulder Press: 5 x 5 Push Press: 3 x 3 Push Jerk: 1 x 1 Then: 21-15-9 Deadlift (185/115) Box Jump [...]
Today’s WOD
Workout A Back Squat: Spend 20 minutes working toward a 1 RM Then: 15-12-9 Front Squat (95/65-from the ground) Box Jumps (24/20) Strict Pull-Up Workout B AMRAP in 23 minutes 50 Double-Unders/350 m row (alternate every round) 10 Wall Balls (20/14) 10 KB Swings (53/35) 15 Ground Release Push-Ups 20 Sit-Ups 20 Mountain Climbers This [...]
Welcome January On-Rampers!
Rest Day- Grab a comfy spot on the couch and watch the 49ers try to continue their improbable run to the Super Bowl! GO NINERS!!!! ********************************************** Big congrats to our January On-Ramp class who graduated yesterday with a modified Fight Gone Bad workout (except for those of you who skipped out for the snow!). This [...]
Two Bumps are Better Than One
Today’s WOD In team’s of 4, complete the following: 5 Squat to Box Jump 5 Push Press (75/55) 5 SDHP (75/55) 5 Knees to Elbows 10 Squat to Box Jump 10 Push Press (75/55) 10 SDHP (75/55) 10 Knees to Elbows … Continue up the ladder until you reach 20 reps and then come back [...]
The Clothes Definitely Make the Man
Today’s WOD Workout A: Deadlift: 5-3-1 (max reps) Then: AMRAP in 10 minutes 1 Power Snatch (95/65) 1 Lateral Burpees 2 Power Snatch 2 Lateral Burpees Continue up the ladder until the 10 minutes is up Workout B: 2 Rounds for Time 20 Calorie Row 30 (15 each) One arm Dumbbell Snatch (35/25) 40 Push-Ups [...]
Can I Get a T.O.?
Today’s WOD Workout A: Spend 20 minutes working on a skill, weakness or goal Then: Complete 300 double-unders in as few sets as possible 5 Rounds: 1 minute sprint row 1 minute rest Workout B: Front Squats: 5 x 5 Then: 5 Rounds for Time 10 Power Cleans (95/65) 10m Broad Jump 10m Bear Crawl [...]
Bringing the Box to Work
So guess who walked out of the box and went to work with his weightlifting shoes on? That’s right, Matt P. Not only did our aspiring firebreather forget to change out of his orange striped Adidas but he also left his tennis shoes on the main floor. Yup, you owe us 25 burpees for leaving [...]
Showing Much Love!
Today’s WOD Workout A: 10 Rope Climbs or 10 Muscle-Ups Then: “JT” 21-15-9 HSPU Ring Dips Push-Ups Workout B: Deadlift 5 x 5 Then: 3 Rounds for Time 30 Push Press (75/55) 20 Kettlebell Swings (53/35) 10 Pull-Ups ********************************************** It’s a little long, but stick with it because the perspective gained is more than worth [...]
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