WOD-News

Regular hours through New Years EVE

Skill strength

Vertical pulling complexes

WOD – “Strong arm”

Row 2k
20 sandbag over shoulder (80/60) (100/80)
40 TTB
40 Pull Up
20 Sandbag over shoulder

WOD Brief

The skill work will introduce the concept of connecting and sequencing gymnastics movement. A few classes experimented with these the past month, and now we have a fresh progression for the near term. This will develop better mechanics, strength, body awareness, and most importantly make you a better athlete. Regardless of where you are in these complexes, they are designed to scale to all levels, and deliver the most incredible results.

The WOD, is a straightforward task oriented effort. Technique will be key on the row and sandbag work. Long arms (think deadlift) are key to the first part of the lift, don’t allow fatigue to compromise your position or you’ll feel it for days. The reps on the TTB and Pullups are large enough to break early or your grip will be compromised and slow you down.

The last 20 on the sandbag should be quick .. as you get past halfway (last 10 reps), please empty the tank. Attack the bag, don’t hesitate, move swiftly and enjoy the all out sprint.

**SAVE THE DATES** 

Updated holiday hours the week of New Years

Regular hours through New Years EVE

Strength

Heavy Thrusters

WOD – “Jubiliation”

8 Thrusters 115/75
12 Burpee Box Jump over (24”/20”)

5 rounds rest 1:1 with a partner.

WOD Brief

While Tuesday we focused on a longer time domain across 20 minutes, today we return to high intensity – which is 9x more effective at shedding all of the who-hash and who-pudding. Work with a partner, push each other, and you’ll complete 10 total rounds as a team. Similar to last week, elect a weight that is tough but something you can fight through. Ideally some rounds are unbroken.

Cheer each other on in this holiday week of jubilation and celebration. The strength is designed to find a heavy 3 rep max. Take 1-2 reps warm-up as you work up, and then find your heaviest lift. For scaling, the WOD weight should be about 80-85% of your 3 rep max from the strength. The burpee box jumps can be done front facing or lateral.

Let’s get a solid rebound and chase in the New Year weekend together!

**SAVE THE DATES** 

Updated holiday hours the week of New Years

Emily

Strength

Clean+ Hang Clean

WOD – “Double Blues”

25 Box Jump (20”)
15/10 cal ski
7 Squat Cleans (115/75) (165/115)
Every 5 min for 20 min

WOD Brief

Closing the week with four sprint sets – sprints? YES, the intent of this WOD is to hit these explosive movements quickly (not rushed) and then execute the Cleans rapidly. Full Cleans today in the WOD, (Bar begins on the ground, and athlete receives bar in full squat. The rep is complete when the athlete stands with the barbell at full vertical) Heavy enough that the last few reps per set are difficult. Your heart rate SHOULD be flying when you get to the bar, so take advantage of that moment – pick up that barbel and go. If you relax you lose the intensity we are pursuing.

This is where you get stronger across your entire system. The ability to deliver oxygen and produce power at varied heart rates is where the magic occurs. Today is your chance to get fitter, healthier, and stronger.

Scale the work accordingly, you should have rest of about 2 minutes every round. If you finish faster, great – breath deeply, think how you can improve your positions and go faster. (As yourself, is the box close enough; did I ski hard enough; did I REALLY need that extra chalk)

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Updated holiday hours the week of Christmas and New Years

Aimée

WOD – “The Grinch”

3 Rope Climb >>>>>> LLRC
30/21 cal Row
30 abmat sit ups >>>>> GHD
30 KBS (53/35) >>>>>>>(70/53)
3 rounds for time

WOD Brief

Today we work on our vertical pulling strength. We’ll spend time in the skill session improving these positions to help build more efficient movements and strength. Take the opportunity to find an element to improve upon – grip the rope better, higher jump, better outstretched arms, knees to chest, etc … IF you have rope climbs efficiently, we have an isometric and eccentric plan specifically to build your density (that will transfer nicely to the pegboard when you are ready!)

Today’s WOD will dance on your muscle fatigue edge, so be efficient and hit these movements hard.

**SAVE THE DATES** 

Updated holiday hours the week of Christmas and New Years

Sawyer

WOD – “The best 12 Days of Christmas you ever done seen”

1 HSPU
2 STOH
3 Power Clean
4 Power snatch
5 Deadlift
6 cal ski
7 Wall Ball (20/14)
8 TTB
9 Burpee
10 Cal Row
11 Box Jumps (30/24)
12 Bar Muscle ups

Cash out:
3 Laps around NBK Sandbag Carry (bear hug) 80/60

WOD Brief

Today celebrate the Christmas season with the classic WOD following the melody of the song, 12 days of Christmas. Proceed through the reps in same manner as the song. We have customized it to flow logically and highlight your skills development across 2017. One barbell per athlete, 115/75 RX and 155/105 Rx+.

For the HSPU, let’s scale to HRPU today or max out at 2 ab mats. No science here – just a big body of work. Move quickly through the movements to reduce transition time. Be diligent on each movement, but do make it a race at each station. See if you can best your prior time, technique, and power each round. This will help you get better and accomplish our fitness goals.

**SAVE THE DATES** 

Updated holiday hours the week of Christmas and New Years