Workout of the Day

Lemons

Congratulations to our newest class of On-Ramp Graduates!

WOD:

Testing: Press Heavy Single

and..

Skill Development: Rings

Reading

Big Breath! Hold It! Exhale!

Rise

WOD

With a 14min running clock run 1 mile and complete as many thrusters as possible; thrusters @ 135/95

Nutrition

CNN on Grass-Fed Beef

The Show Goes On

WOD

3min max wallball 10′ 20/14
1min rest
3min KB swing 53/35
1min rest
3min box jumps 24/20
1min rest
3min row for calories

 

Nutrition

Apparently there’s stuff in cinnamon that improves insulin sensitivity.  This is a good thing.  Spinkle some in your coffee, on berries, wherever.  But get the good stuff.  Read the study: HERE

 

Right as Rain

WOD

A1) KB split squat 6-8 reps/leg @2020 15 sec rest 4 sets
A2) AMRAP -1 Supine Ring Rows 4 sets rest 2min
B) 40 TGU’s 35/26 slow and controlled
C) 50 K2E for time

Post loading, reps, and time to comments

 

Salute your Solution

CF214 athlete Mike Rubino locked out overhead

15 weeks after reconstructive shoulder surgery.

WOD

Overhead Squat

3-3-3-3-3

then

6 sets:

30 sec AMRAP Burpees

2min rest

La Bamba

Visualizing … the .. double …. unders..

WOD

3 Rounds:
30 Double-Unders
10 Burpees

Rest 5 minutes

3 Rounds:
20 Squats
15 Pullups

Rest 5 minutes

3 Rounds:
Row 150m
12 Box Jumps 24/20 

Life in Technicolor

WOD

A1) Deadlift 5 reps 4 sets 30sec rest
A2) Heavy Russian KB swing 12 reps unbroken 4 sets 3min rest

then
B1) Weighted Pullups 3-4 reps 4 sets 15 sec rest
B2) Med ball Situps 20 reps 20/14 4 sets 2min rest 

 

Read

Seven Deadly Sins and the Gym

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ROMWOD - Optimize Your Range of Motion
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