Congratulations! Recent On-Ramp Grads!

Congratulations to our new On-ramp graduates, Katie, Adam, Leslie and Ridge! 

WOD's for the Week

I'm putting these WOD's up early because I'll be gone over the weekend.  Please think of us as we are working hard on passing our certifications Saturday and Sunday.  Phil, Julie and Renee will be in Kansas together and Lydia and Laura will be in Atlanta.  I'm sure we will all have great stories to tell and be much better trainers after we come back.  Wish us luck!

MONDAY 3-28-11
AMRAP in 10 minutes:
30 Double Unders-no substitutions (count attempts)
15 Power Snatches (75,55)

TUESDAY 3-29-11
"Crossfit Total"
Back Squat 1-1-1
Press 1-1-1
Deadlift 1-1-1
warm up for each lift immediately before attempts
add the lbs of the best one of each lift for a total "score"

WEDNESDAY 3-30-11
AMRAP in 20 minutes:
15 Overhead Squats (45, 35)
10 Knees to Elbows
5 Handstand Push Ups

THURSDAY 3-31-11
"Tabata Something Else"
4 consecutive Tabatas of:
Pull Ups
Push Ups
Sit Ups
Squats
add the total of all rounds

FRIDAY 4-1-11
3 Rounds for time of:
40 Push Press (65, 45)
30 Squats
20 Ring Dips
10 Double Unders-no substitutions (count attempts)

SATURDAY 4-2-11
Team Workout

WOD's for the Week

MONDAY 3-21-11
4 Rounds for time of:
400 m Run
50 Squats

TUESDAY 3-22-11
With a continuously running clock do:
1 Pull Up the first minute
2 Pull Ups the second minute
3 Pull Ups the third minute until you can't do the number of pull ups for that round.
Count number of rounds plus singles on the last round.

WEDNESDAY 3-23-11
21-15-9
Box Jumps (24, 20)
KB Swings (53, 35)
SDHP (75, 55)

THURSDAY 3-24-11
"JT"
21-15-9
HSPU (try kicking up to the wall for substitutes)
Ring Dips
Push Ups

FRIDAY 3-25-11
(In honor of our trainers doing Thrusters at their certifications this weekend)
21-15-9
Thrusters (95, 65)
Med Ball Squat Cleans
Sit Ups

SATURDAY 3-26-11
Team Workout
Think about Phil, Julie, Renee, Lydia and Laura

WOD's for the Week

I'm sorry I'm so late in posting this but Saturday just turned into Monday way too fast. 

MONDAY 3-14-11
"Annie"
50-40-30-20-10
Double Unders - no substitutions,  (count attempts)
Sit Ups

TUESDAY 3-15-11
"Grace"  (Phillip M's request)
30 Clean and Jerks (95, 135)
  -from the floor to locked out overhead each time

WEDNESDAY 3-16-11
"Mary"
AMRAP in 20 minutes of:
5 HSPU
10 Pistols - alternating legs
15 Pull Ups

THURSDAY 3-17-11
5 rounds of:
20 Overhead Lunges - 45lbs
20 Burpees

FRIDAY 3-18-11
'Baby Kelly"
3 rounds of:  (instead of 5)
400 m Run
30 Box Jumps (20, 24)
30 Wall Balls (14, 20)

SATURDAY 3-19-11
Team Workout
Our teams were perfectly matched last week and we had a tie.
Very close finish and lots of fun!

Did anyone notice the theme?
This must be "girl week"

WOD's for the Week

MONDAY 3-7-11
"Jackie"
1000m Row
50 Thrusters (45)
30 Pull ups

TUESDAY 3-8-11
Hang Power Snatch 3-3-3-3-3 reps

WEDNESDAY 3-9-11
"Nate"
AMRAP in 20 minutes
2 Muscle ups (or 8 Ring dips)
4 Handstand Push ups
8 KB Swings (35, 53)

THURSDAY 3-10-11
5 rounds for time of:
20 Back Squats (95, 135)
Bear Crawl 200ft. (there and back twice)

FRIDAY 3-11-11
21-15-9
Sumo Dead lift High Pull (65, 95)
Overhead Squats (65, 95)

SATURDAY 3-12-11
Team Workout
You Choose One

Team Workouts

Saturdays are going to be team workouts regularly.  Everyone who comes on Saturdays says they like them.  They seem to be more fun when you get to suggest part of what the workout will be.  Today we had two teams, adults vs. kids.  Each person did approximately 15-10-5 of: Front Squats (55, 65), K2E, Box Jumps (20,24) and Handstand Push Ups.  Since it was a team workout the number was 30-20-10, one person worked while the other rested.  It turned out to be a good little workout.  Check the board for our times and come next Saturday and see what you can help come up with.