May 14, 2015

You are browsing the site archives by date.

WOD – May 15, 2015

Next on-ramp begins Monday, 6/1/15.  We have a new on-ramp process in 2015!  Folks will get to try on-ramp for the 1st week FREE!!  At the end of the 3rd on-ramp class, new folks will have the choice to end their journey (no questions asked) or continue through the rest of on-ramp!  Then and only then will we collect payment for on-ramp.  In addition, we will have a new weekly incentive program for on-rampers which will be based on their timeliness in signing-up for an ongoing membership.  Please tell your friends and family about the new process


Please welcome Kayla, our new physical therapist!  Kayla will be seeing folks for sports related issues/mobility on Tuesdays from 4:30-6:30pm and on Sundays from 9-11am (provided folks are signed up for an appt).  To sign-up, please add your name to the list on the desk.  Please also take a history of present illness form and fill it out prior to your appt.  Price is $25/session or $100/5 sessions.





Bulletproof shoulder complex



Kipping pull-up progression

  • if able to successfully perform kipping pull-ups, work on kipping C2B pull-ups
  • If unable to hang from bar or poor shoulder mobility, work on ring rows


Review rowing technique


row 250

10 thrusters (45lb)

10 pull-ups




**Benchmark Friday**


For time:

row 1000m

50 thrusters (45lb)

30 pull-ups


Post time to comments!

(last completed 2/25/15)


Accessory work:

Rest 3 min from WOD then 200 double unders or DU attempts



Scaling options:


  • scale volume (ie row 500m + 25 thrusters + 15 pull-ups)


  • sub ring rows
  • scale jumping pull-ups from lowest possible box