Community. Coaching. Caring. Since 2009.
Strength WOD:
5-5-3-3-1-1-1
Front Squat
Conditioning WOD:
5 Rounds for time:
7 Squat Cleans (155#/105#)
14 Kettlebell Swings (53#/35#)
Results
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Plenty of PR’s today!
Great overview below of shoulder anatomy, common areas that are imbalanced, and exercises to focus on to strengthen the rotator cuff and stabilize the shoulder joint.
Skills WOD:
3-3-3-3-3
Ring Dips or Bar Dips
or
7 x 1 Muscle-up + 2 Ring Dips
Conditioning WOD:
For time:
1000m Row
20 Hollow Rocks
750m Row
40 Toes-to-bar
500m Row
60 AbMat Sit-ups
Results
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Kris enjoys his birthday WOD:
Nutrition:
Lose the wheat and other grains. Finally the message is catching on! Every month we are seeing more and more myth-busting data to support a clean paleo style lifestyle.
Our next OnRamp begins on 9/30. We have only a few spots remaining.
Front Squat 5-5-3-3-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Share a rack 20 min to squat.
5 rounds for time of:
7 Squat Cleans, 155 lbs
14 Kettlebell Swings, 1.5 pood
Quickly warm-up your clean. OnRamp grads scale to a PC or HPC.
Strength WOD:
2-2-2
Snatch
* Squat; re-grip only as necessary
Conditioning:
For time:
40 Wall Balls (20#/14#)
400m Run
40 Push-ups
400m Run
40 Push Press (45#/33#)
400m Run
40 Box Jumps (24″/20″)
400m Run
Results
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Snatch 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Full squat. Re-grip as necessary. 18 Minutes total.
For time:
40 Wall Balls, 20/14 lbs, 10/9 ft
Run, 400 m
40 Push-ups
Run, 400 m
40 Push Press, 45/35 lbs
Run, 400 m
40 Box Jumps, 24/20 in
Run, 400 m
Main Class:
As a Team of 2 Complete AMRAP for 20 Minutes of:
* Run 200m while your partner completes AMRAP, alternate runs.
3 Deadlifts (115#/75#)
5 Hang Power Cleans (115#/75#)
7 Push Jerks (115#/75#)
* Share work with your partner. One barbell per team. One athlete works AMRAP at a time, alternate after each 200m Run.
Advanced RX Class:
Strength WOD:
5 x 1
Clean + Front Squat
Conditioning WOD:
“Death By Rope Climb/Front Squat”
Every 2 minutes for as long as possible complete:
From 0:00-2:00
2 Rope Climbs (15 ft.)
2 Front Squats (185#/135#)
From 2:00-4:00
2 Rope Climbs (15 ft.)
4 Front Squats (185#/135#)
From 4:00-6:00
2 Rope Climbs (15 ft.)
6 Front Squats (185#/135#)
* Continue adding 2 reps to the Front Squat each interval for as long as you are able to complete the work in the required time. Clean from ground.
Results
Lots of teams completed their WOD’s on Friday and Saturday:
Team Series is SO much fun this week!
Team Series Update: September 18, 2014
2014 Reebok CrossFit Invitational, Presented by HGST
“Show me the armpits” with Coach Burgener – [video]
Squat Clean + 1 Front Squat
1-1-1-1-1
Use this complex to warm up for a heavy front squat.
Every 2 minutes for as long as possible complete:
From 0:00-2:00
15-ft. rope climb, 2 ascents
185-lb. front squats, 2 reps
From 2:00-4:00
15-ft. rope climb, 2 ascents
185-lb. front squats, 4 reps
From 4:00-6:00
15-ft. rope climb, 2 ascents
185-lb. front squats, 6 reps
Continue adding 2 reps to the front squat each interval for as long as you are able. Adjust the workout as needed when logging your score.
Clean from floor. (185/135) scale to 1 Rope climb every 2 min. To have time to squat.
Complete as many rounds as possible in 20 mins of:
Run, 200 m
3 Deadlifts, 115/85 lbs
5 Hang Power Cleans, 115/85 lbs
7 Push Jerks, 115/85 lbs
Partner workout. While one person runs, the other does an AMRAP of 3,5,7. When the running partner returns, he picks up the AMRAP exactly where the other partner left off.
Skills WOD:
3-3-3-3-3
Weighted Pull-ups
Conditioning WOD:
5 Rounds for time:
6 Thrusters (135#/95#)
12 Ring Push-ups
200m Run
Rest 1 Minute
Results
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The Ring Push-up should look the same as the Parallete Push-up which should be the same as the standard Push-up. Hands below shoulders, elbows back and at your sides, core tight in a solid plank position, thighs do NOT touch the ground and head stays neutral and does not sag. Push-ups should not: sag, have flared elbows out (this internally rotates the shoulders), and hips/thighs should stay above the ground unless they are assisted or hand-release push-ups.
Handstand walk progression with Austin Malleolo – [video]
Player Profile: Annie Thorisdottir Leads her Team NPGL
October OnRamp dates have been set. Sign-up now before all the spots fill up! There are only a few remaining.