WOD's for the Week

MONDAY 5-30-11
Closed
Memorial Day is a day to remember fallen soldiers
(see Tuesday)

TUESDAY 5-31-11
"Wilmot"
6 Rounds for time of:
50 Squats
25 Ring Dips

WEDNESDAY 6-1-11
10 Rounds for time of:
15 Deadlift (135, 95)
15 Push-ups

THURSDAY 6-2-11
7 Rounds for time of:
35 Double Unders
1 Snatch (150, 125)

FRIDAY 6-3-11
CrossFit Games Regional Workout 1
For Time:
Run 1,000 Meters
30 Handstand Push-ups
Row 1,000 Meters

SATURDAY 6-4-11
Team Workout
Bring friends to workout with.
Team workouts are more fun with a team!

Memorial Day

We will be closed all day on Monday for Memorial Day.  Enjoy the day with your families and be ready for the next week starting on Tuesday.

WOD's for the Week

MONDAY 5-23-11
3 Rounds for time of:
20 Front Squats ( 95, 65)
10 Handstand Push-ups
50 Sit-ups
10 Handstand Push-ups

TUESDAY 5-24-11
AMRAP in 5 Minutes of:
3 Deadlifts (275, 165)
7 Push Press (115, 75)

WEDNESDAY 5-25-11
Thrusters 2-2-2-2-2-2-2

THURSDAY 5-26-11
"Chelsea"
5 Pull-ups
10 Push-ups
15 Squats
each minute on the minute for 30 minutes
(if you can't do this in a minute do it in 2 minutes for 15 rounds for "1/2 Chelsea")

FRIDAY 5-27-11
3 Rounds for time of:
25 Wall Balls (20, 14)
200 Meter Run
25 Sit-ups

SATURDAY 5-28-11
Team Workout
Must be quick, I have a wedding to go to!

MONDAY 5-30-11
Memorial Day
gym closed
Do something fun with your families!

Share the Pain

Tire flips can get dirty!

Ridge and Blake

Kathy and David

Peter

Thank goodness for our fans!

More fan worshipers.

After Team Murph, Nathan, Russel, Rachel and Lydia. Oops, I think we killed one!

Congratulations! Recent On-Ramp Grads!

These are our most recent graduates who are now coming to regular classes. Congrats and good luck :)

 Meet Blake Bullard. He will only be with us for a short time as he leaves for the Marines in July.

 

This is Brian Ozark. He should be with us for a long time. Make them welcome as you workout together.

WOD's for the Week

I thought I posted these but I guess I got distracted and forgot. Sorry they are late this week.

MONDAY 5-16-11
5 Rounds for time of:
15 Ring Rows with heels on a box
15 Back Squats (225, 155)

TUESDAY 5-17-11
"Jeremy"
3 Rounds for time of:
21-15-9
Overhead Squats (95, 65)
Burpees

WEDNESDAY 5-18-11
21-15-9
Box Jumps (24, 20)
Power Snatch (75, 55)
Pull-ups

THURSDAY 5-19-11
4 Rounds for time of:
Run 400 meters
7 Muscle-ups (from knees and jump up)
**5pm and 6pm classes cancelled for Jackson High School Graduation

FRIDAY 5-20-11
AMRAP in 20 minutes:
5 Pull-ups
10 Wall Balls (20, 14)
15 Kettle bell Swings (53, 35)

SATURDAY 5-21-11
Team Workout

WOD's for the Week

For "Share the Pain" week all the workouts should be easy to learn and difficult to finish. This way we can share what we do with friends and still get a good workout ourselves. Bring friends and share your pain with them.

MONDAY 5-9-11
"Don't Drop the Baby" *
4 Rounds for time of:
Partner A Run 200 meters with a Wall Ball (20, 14)
pass the ball to Partner B and they Run 200 meters
they pass the ball back to you
Partner A 20 Overhead Squats with Wall Ball
pass the ball to Partner B and they do the same
they pass the ball back to you
Partner A 20 Overhead Lunges with Wall Ball
pass the ball to Partner B and they do the same again
pass the ball back and repeat to complete 4 rounds
* 5 Burpee penalty for dropping or putting down the "Baby" for all

TUESDAY 5-10-11
AMRAP in 20 Minutes
10 Tire Flips and Jumps in and out of the tire, 5 flips by person A while person B jumps in and out after each flip, 5 flips by person B while person A jumps in and out after each flip
Run together 200 Meters
20 Squats each (working together)

WEDNESDAY 5-11-11
3 Rounds for time:
Bear Crawl and Farmer's Walk (53, 35) each hand
Partner A crawls the length of the gym while Partner B carries weights
trade jobs on the way back partner B crawls and partner A carries weights
200 jump ropes (single unders) 100 each partner or you may share numbers unevenly

THURSDAY 5-12-11
Everyone race to the finish
5 Rounds for time of:
10 Burpee Broad Jumps
15 Push Press (45, 35) scaled as needed with dumbbells and PVC

FRIDAY 5-13-11
Working together complete reps for time:
100 Sit-ups
80 Wall Ball toss with partner (20, 14) (like regular wall ball but squat and toss to partner who catches, squats and tosses ball back to you)
60 Walking Lunges (count steps)
40 Push-ups
20 Back Extensions

SATURDAY 5-14-11
Team Murph
we will split this up between however many people come so bring lots of friends!
Run 1 Mile
100 Pull-ups
200 Push-ups
300 Squats
Run 1 Mile

Share the Pain

A request has been made by Leslie Walker to bring back "Share the Pain" days.  I think this is a good idea before school is out and everyone gets too busy in their various summer activities.  Bring any friend with you to whatever workout session you come to and have them experience CrossFit as you do.  We may do a workout that they do alongside you or one that we share to get the work done. Whatever we do it is for the purpose of introducing the workout style that we love to friends and having them enjoy it. We do not want to kill off people! We will plan easy to learn movements, not necessarily easy to finish workouts for the entire next week, May 9 through May 14. Bring a friend one day or more if they want to come with you two or three times. Sign them up with you so we know how many to plan for and enjoy the time sweating together.