Thursday, November 28, 2013


We sure had nice weather on Wednesday!  I love it when we can open up the big doors and spill out into the sun.

Bench Press 4×4 (add 2-5 lbs)

15min Amrap
7 T-2-B
10 tire strikes (Each Side)
Row 250 m

If we get a big group at noon we will modify the WOD as needed. So far there have been no comments on the blog asking for an evening class, so I am assuming your Friday consists of camping in line at retailers or live-tweeting your travel delays.

There is a class at noon Friday and one on Saturday at nine as usual. If you missed a lift you can make it up and do a WOD on Sunday at 2 pm. Next week is a normal schedule.

Tuesday, November 26, 2013


Weighted lunge 10rm (5 each leg)

4 rounds
5 FS (75%-80% of last weeks 3rm)
10 bar over burpees
10 Russian twist (a twist to R AND L= 1rep)
250m row

Monday, November 25, 2013


Say no to the Monday blues - get your WOD on and everything else will be easy by comparison!
Nice pull-ups, by the way; more and more athletes are getting the kip.

The schedules a bit different this week.  There is one holiday class on Thanksgiving - at nine am.  Friday also has a limited schedule - a class at noon.  I am assuming everyone will be out of town or shopping on Friday as usual?  Please comment if you want an evening class (bench press) and whether 5:30 or 6:30.
Regular schedule Saturday and next week.

Hang Clean 1rm
AMRAP 12 minutes
4 Deadlifts (80% of last 5rm)
8 Ball Slams
24 Double Unders (or 10 Attempts)


Back Squat 3×5 (+2-5 
pounds to last week)

Goblet Squat (with kettlebell, AHAP)
Pull Ups
Push Ups

Thursday, November 21, 2013


Kym moves some weight!

There is a midday OnRamp in December, and another evening OnRamp in January. If you are interested in joining the gym, sign up now!

We have a nine am class on Thanksgiving; make plans to get your WOD on before you fill up with pie.

Bench Press 4×4 (+1 to5 pounds to last week, if you failed subtract 10 pounds from last week)

Wall Ball
Toes to bar
Dumbbell Snatch (alt hands per rep)

Wednesday, November 20, 2013


Teens working on handstands!

Front Squat 3RM

10 Rounds
2 Heavy thrusters
5 Chin ups (strict and/or weighted to scale up)
10 Ball slams (6 if using 60lb+ dball)

Tuesday, November 19, 2013


Mobility and Sprint work
TABATA :20/:10 
8 Rounds each, finish one before moving on
Tire Strikes
Parallette push ups
V Ups
Banded pull downs

Monday, November 18, 2013


Power Clean 3rm (+ 1 to 2 pounds from last time)

4 Rounds
20 Kettlebell Goblet Lunges (10 R / 10 L)
15 Kettlebell Swings
1:00 Lateral Pillar Hold (:30Left :30 Right)

Extra Credito: 60 Evil Wheels

Sunday, November 17, 2013


Back Squat 3×5 (add weight from last week)
400m Row
45 DB Thruster
45 Pull ups
45 Burpees
400m Row

Thursday, November 14, 2013


Bench Press 4×4

30 Clean and jerk 135/95 pounds

Wednesday, November 13, 2013


Front Rack Barbell Lunge 10, 10,10,10 (5R/5L)
*Increase load each set
8 Rounds
1 Snatch or Power Snatch to OHS – Heavier than yesterday
3 Triple Bar Over Burpee  (3 lateral hops over bar per burpee)
Rest :30 between rounds

Tuesday, November 12, 2013


EMOM for 10 Minutes
Snatch High Pull to Hang Power Snatch to OHS @ 70% (Use manageable weight)
AMRAP 15 minutes
10 Push Ups
5 Pull Ups
10 V-Ups

Monday, November 11, 2013


Deadlift 5RM (add some poundage)

10 Rounds for time
3 Strict chin ups
10 banded tricep pull down
20 double unders

Sunday, November 10, 2013


 Have you tried out the new competition bumper plates?  They are sweet - dead blow bounce and tight weight tolerances.

Back Squat 3 sets of 5, add weight
4 rounds, one minute each station
You have one minute to complete all reps so choose wisely!
20 Kettle bell swings
20 Box Jumps
20 Pull Ups
20 Russian Twist with DB
1 minute Rest between rounds

Thursday, November 7, 2013


Bench Press 3×5 (+1 to 5 pounds)

In Partners:
2 rounds
100 Pushups
75 Box Jumps
50 DB Snatches
25 HSPUs

Wednesday, November 6, 2013


Nice clean, Shesh!

Warm up skill – Mobility Calves and Hips/Glutes

Barbell Step Up @40% Back Squat 1rm, 4 sets of six

5 rounds
20 OH walking lunges 45/25
20 Burpees

Tuesday, November 5, 2013


There is indeed a nine thirty class today and a noon.  Come on in!

We have some cool new stuff: new racks that won't eat your fingers, new bumpers to fill your bar, a few new bars to take for a spin, a varity of slam balls to heave, and a few more benches for Friday bench fest. And a place to get those bumpers off the floor coming soon!  

Rowing drills
200m row X6

5-1 Wall Walks
5-1 Muscle ups (Bar or Rings depending on skill)
200 m row each round

So first round, 5 ww, 5 mu, and one row.
Second round, 4 ww, 4 mu, and one row.

Sub one chest to bar pull-up and one deep dip for each muscle up.

Monday, November 4, 2013


 Some epic thrusters

Warm up skill- DU prep

Power Clean 3rm

5 Rounds for Time

4 Deadlifts (Heavy/ Coach decides)
30 Double Unders (or 15 attempts)

Sunday, November 3, 2013


Check out the hip mobility on theses guys.  If you cover them from the chest down with your hand, they just look like they are standing up.  Their shoulders don't have to wrench back at at.  Maybe it's not your shoulders after all, but your hips!  
Next look at the way their wrists fall back - they are not in any way trying to keep the wrists straight and neither should you.

Back Squat 3×5 (add to last week)

4 Rounds
1 minute at each station
Ball slam
Pull up
Box jump