Sunday, November 25, 2012

Wods for the week 11-26-12 thru 12-1-12

I almost forgot to put these wods on the blog. I wouldn't want you to be uninformed!

MONDAY 11-26-12
"Deck of Cards"
Heart = Push Press (45, 35)
Diamonds = Sit-ups
Spades = Push-ups
Clubs = Squats
Joker = KB swings (53, 35)
Go card by card through a deck of cards doing these movements for each card turned over. The cards 2-10 are the number of reps for each movement. J, Q, K are each 10 reps, Aces are 11 and Jokers are 50. This is a community wod so it is not for time for each individual but to be done as a group. If any one has to wait for another to finish they must do single unders until all members of the group are ready to go on. Record group members and total time.

TUESDAY 11-27-12
For time:
5 Front Squats*
25 Pull-ups
4 Front Squats
20 Pull-ups
3 Front Squats
15 Pull-ups
2 Front Squats
10 Pull-ups
1 Front Squat
5 Pull-ups
*choose your own weight, suggest 75% of 1 rep max

WEDNESDAY 11-28-12
CrossFit Open #1
AMRAP in 7 minutes:
Burpees with a 6" jump

THURSDAY 11-29-12
AMRAP in 20 minutes:
400 meter Run
then 3 Rounds of:
5 Pull-ups
10 Push-ups
15 Squats

FRIDAY 11-30-12
"Weston"
5 Rounds for time:
1000 meter Row
200 meter Farmer Carry (45, 35) in each hand
50 meter Waiters Walk Right hand (45, 35)
50 meter Waiters Walk Left hand (45, 35)

"Baby Weston"
same rounds
500 meter Row
same distances, less weight (25)

SATURDAY 12-1-12
Make up day?
New made up wod?
Bring a friend and see what happens.

Sunday, November 18, 2012

Wods for the week 11-19-12 thru 11-24-12

MONDAY 11-19-12
Snatch Balance
3-3-2-2-2-1-1-1-1-1

mini wod:
AMRAP in 7 minutes:
1 Bear Crawl dragging sandbag 50'
10 Push Press with same sandbag
15 Back Squat with same sandbag

TUESDAY 11-20-12
7 Rounds for time:
12 Thrusters (75, 55)
9 Toes to Bar
200 Meter Med Ball Run (20, 14)

WEDNESDAY 11-21-12
5 Rounds each for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
rest exactly 3 minutes before starting next round

THURSDAY 11-22-12
THANKSGIVING
CLOSED ALL DAY

FRIDAY 11-23-12
"Death by Back Squat"
Back Squat (95, 65)
With a continuously running clock, do 1 Back Squat in the first minute, 2 in the second minute, until you can't complete the reps in the minute.
Score is last completed minute and number of reps in the last uncompleted minute.

Sunday, November 11, 2012

Wods for the week 11-12-12 to 11-17-12

MONDAY 11-12-12
In honor of Veterans everywhere I thought we should do the Hero Wod on the main website. This took most of those that commented, about 2 hours to complete. We usually take twice as long as they do on the main site. Please scale appropriately, but do a real Hero Wod!

"Clovis"
For time:
partition this wod as needed
Run 10 miles
150 Burpee Pull-ups*
*a Burpee Pull-up is a regular Burpee but instead of a little jump off the floor it is jump to the bar and do a Pull-up. You may separate these movements to scale the pull-ups.

TUESDAY 11-13-12
"Annie"
50-40-30-20-10
Double Unders
Sit-ups

WEDNESDAY 11-14-12
a 7x30 Chipper for time:
30 Handstand Push-ups
30 Back Extensions
30 Knees to Elbows
30 Deadlift (225, 155)
30 Dumbbell Push Press (40, 30)
30 KB Swings (53, 35)
30 calorie Row
30 Ring Dips

THURSDAY 11-15-12
Front Squat
1-10-1-20-1-30*
*try to do as close as you can to your 1 Rep Max then 80% of that weight for 10, 70% for 20 and 60% for 30. Do not go down on the "1" weights unless you can't lift it anymore.

FRIDAY 11-16-12
5 Rounds for time:
10 Power Clean and Jerk (155, 105)
1 Rope Climb

SATURDAY 11-17-12
Your Choice
One wod you missed or a new one.


Friday, November 9, 2012

New and Old On Ramp Graduates

OK, I got way behind and now am finally getting around to posting new graduates from two months ago as well as last month. You've been working out with some of these new friends for a while but I didn't want to totally miss their pictures. Better late than never? Also welcome Trisha Kays, not pictured.

Julia Flori

Lorilea Johnson

Betty Cord

Earlene Sokolowski

Victor Edwards 


Now for last month's graduates.
Mark Strand

Sandy Farrow
Judi Lynn

Pat Meyr

 Welcome Everyone!

































                                                                                                                            













                                                                                                                                                    





Sunday, November 4, 2012

Wods for the week 11-5-12 to 11-10-12

Topping our Fire Station is probably not possible so we will just have to settle for normal stuff this week.

MONDAY 11-5-12
Power Clean
3-3-3-3-3-3-3

mini wod:
AMRAP in 7 minutes:
5 Box Jumps (24, 20)
10 Sit-ups
15 Squats

TUESDAY 11-6-12 don't forget to VOTE!
10 Rounds for time of:
3 Deadlift (225, 155)
1 Back Tuck*
* with rings overhead jump up and flip over backwards landing on feet while releasing rings.

WEDNESDAY 11-7-12
3 Rounds for time of:
Row 500 Meters
21 Burpees
Run 400 Meters

THURSDAY 11-8-12
3 Rounds for time of:
10 Overhead Squats (135, 95)
50 Double Unders*
*count attempts or do 5:1 for scaled options

FRIDAY 11-9-12
"Kelly"*
5 Rounds for time of:
400 Meter Run
30 Box Jumps (24, 20)
30 Wall Balls (20, 14)
* may do 3 rounds for "Baby Kelly"

SATURDAY 11-10-12
No Class Today (unless we can get another coach, I have a conflict).

Fire Station WOD Results

Eleven people completed the Fire Station Wod yesterday. Times are as follows:

David 10:30 single unders x 5
Scott 11:54 Rx
Laura M. 13:02 Rx
Val 13:23 single unders x 5, small buckets, 25# PP
Leslie W. 13:50 Rx
Laura AM 16:27 small buckets,25# PP
Sandy 17:08 single unders x 5, small buckets,, 25# PP
Peter 18:06 Rx

Ashley 18:58 Rx
Melissa 19:04 single unders x 5, 25# PP
Pam 20:16 single unders x 5, small buckets, 25# PP

Together we raised $624.00. I'm so impressed with all of you. That money will be well spent to purchase a lot of smoke detectors! By the way did you change the batteries or at least test them in your smoke detectors?