Wods for the week 12-31-12 thru 1-5-13

 Are you all ready for our Burpees again? There are 5,050 Burpees waiting for you to accept the challenge. Ha, just kidding! How many of your hearts skipped a beat and your blood pressure rose just a bit? Instead of Burpees this year we are joining together in a Nutritional Challenge. The first week we will be taking measurements, setting goals and choosing plans to follow. The first Sunday of the year will be our official starting date for the challenge. See Dylan or me for your plan choices. There will be an option of a financial incentive besides your plan choices. Hopefully it will all be in fun and by doing this as a community I hope it will be a support to you as well.

The dates for the new year just lend themselves to creative wods. I had fun thinking them up with my family. Hopefully you will have as much fun doing them.

MONDAY 12-31-12
3 Rounds for time:
50 Squats
20 Pull-ups
20 Ring Dips
10 Hang Power Snatch (135, 95)

TUESDAY 1-1-13
Gym Closed
Happy New Year!

WEDNESDAY 1-2-13
For Time:
200' Farmers Walk* (53, 35) each hand
200 Meter Row
200' Waiters Walk (53, 35) one hand
200 Meter Row
200' Barbell Cary** (135, 95)
200 Meter Row
200'Waiters Walk (53, 35) other hand
200 Meter Row
200' Farmers Walk (53, 35) each hand
* 200' = there and back 2X
** carry barbell with arms down or overhead for more challenge

THURSDAY 1-3-13
For Time:
1K Row
300' Bear Crawl (there and back 3X)
13 Deadlift (225, 155)

FRIDAY 1-4-13
AMRAP in 13 minutes:
13 Double Unders
13 Thrusters (95, 65)
(aim for at least 4 rounds)

SATURDAY 1-5-13
Share The Pain
bring a friend and let's make up a wod that is not date related.

Missing People

I found the pictures of our newest On Ramp Graduates. I thought I lost them in my computer but when I was ready to give up they came out of hiding. These are the newest members of our family and are already working out with several of you. Let's make them welcome and work hard with them all.

Rex Meyr

Jenny Shelton

Kailey Boyer

Wods for the week 12-24-12 to 12-29-12

After party workout, pick a partner and swing them around with this wod :)

MONDAY 12-24-12
5 rounds for time:
20 Wall Balls over the bar
100' Wheel Barrow (change half way)
20 Feet to Feet Sit-ups with Wall Ball
100' Push/Pull Tire (change half way)
500m Row/partner plank (change half way)

TUESDAY 12-25-12
MERRY CHRISTMAS
GYM CLOSED

WEDNESDAY 12-26-12
"26 on 26" in honor of Sandy Hook
26 Double Unders
Then 6 rounds of:
   26 Push Press (45, 35)
   26 Sit-ups
   26 KB Swings (53, 35)
   26 Lunges
  Then
26 Double Unders

THURSDAY 12-27-12
"Trevor"
20 Rounds for time of:*
15 Pull-ups
20 Push-ups
25 Sit-ups
30 Squats
*pick teams

FRIDAY 12-28-12
For time:
1 K Row
Then:
21-15-9
Front Squats (135, 95)
Back Extensions

SATURDAY 12-29-12
New Years Resolution
Share the Pain

Wods for the week 12-17-12 thru 12-21-12

Is everybody ready to sing on Tuesday? That's OK, I will sing to you all day. Why? Some of you might be asking. Because Tuesday is the day we will be celebrating the 12 Days of Christmas. Be sure to come for lots of fun.

Also to let you know Corey and Ellen will be in town visiting for Christmas. They are planning to stop by the gym on Christmas Eve at 8 in the morning. If any of you know them and want to stop by to say hi, come on in at 8am.

We will have a new holiday schedule that week. Classes in the morning only on Christmas Eve and New Year's Eve. Then no classes at all on Christmas and New Year's Day. All the rest of the days are normal times and classes available.

MONDAY 12-17-12
"Linus"
5 Rounds for time of:
300 Meter Row
9 Bear Complex (95, 65)
Hang Power Clean, Front Squat, Push Press (receive behind neck), Back Squat, Push Press (from back of neck and receive in front rack position)=1 Bear Complex

TUESDAY 12-18-12
For time:
"12 Days of Christmas"
12 KB's Swinging (53, 35)
11 Knees to Elbows
10 Burpee Box Jumps (24, 20)
9 Abmat Sit-ups
8 Jumping Pull-ups
7 Double Unders
6 Wall Ball Shots (20, 14) and
5 Dips on Rings
4 Handstand Push-ups
3 Power Cleans (95, 65)
2 Turkish Get-ups (35, 25) and
A Sumo Deadlift High Pull (95, 65)

WEDNESDAY 12-19-12
4 Rounds for time of:
10 One Arm Dumbbell Snatch (50, 35) alternate arms
200 Meter Run

THURSDAY 12-20-12
AMRAP in 12 minutes:
15 Deadlift (155, 105)
15 Paralette Push-ups
15 Box Jumps (24, 20)

FRIDAY 12-21-12
For time:
50 Med Ball Cleans (20, 14)
1 Rope Ascent
40 Med Ball Cleans (20, 14)
1 Rope Ascent
30 Med Ball Cleans (20, 14)
1 Rope Ascent
20 Med Ball Cleans (20, 14)
1 Rope Ascent
10 Med Ball Cleans (20, 14)
1 Rope Ascent

SATURDAY 12-22-12
Share the pain in the morning and share the food in the evening? Is this a good day for a holiday party? Would Friday evening be better? Let me know which you prefer. I'll bring the drinks and some food. You bring your families and some more food and we can sit around and talk or play weird games. Casual, Fun!

Wods for the week 12-10-12 thru 12-15-12

This week we have the special day 12-12-12. There is a fun workout planned for this date. Try not to miss it. Next week we will celebrate the 12 days of Christmas. Maybe on a Tuesday because that is when most people can come. If you miss that time you can always do it on Saturday or another day that works out for you. We are also working on the New Year's Nutritional Challenge. Look for a plan that fits your goal soon.

MONDAY 12-10-12
5 Rounds for time:
7 Deadlift (275, 185)
30 Squats
7 Hand Stand Push-ups

TUESDAY 12-11-12
For time:
30 Overhead Squats (95, 65)
7 Muscle-ups (21 Pull-ups and 21 Ring Dips)
20 Overhead Squats (95, 65)
5 Muscle-ups (15 Pull-ups and 15 Ring Dips)

WEDNESDAY 12-12-12
3 Rounds for time:
12 Back Squats (135, 95)
12 Burpee Broad Jumps
12 GHD Sit-ups

THURSDAY 12-13-12
Clean (full squat)
3-3-3-3-3-3-3

mini wod:
AMRAP in 10 minutes:
5 Tire Flips (or light deadlift)
10 Sledge Hammers
15 Cleans @ 50% of today's max weight

FRIDAY 12-14-12
5 Rounds for time:*
50 Double Unders - count attempts or 5:1 singles
10 Push Jerk (185, 125)
Rest 1 minute
*score is total time including rests

SATURDAY 12-15-12
Come for a new wod we make up on the spot or do an old one you missed from earlier in the week.

Wods for the week 12-3-12 thru 12-8-12

 This New Year I'm not recommending we do another Burpee Challenge. There has been some discussion about maybe having a paleo challenge. Dylan and I are talking about some standards for following the paleo diet for longer than a month. There will be different plans for weight loss or maintenance. There will be rules for cheats and some kind of point system so we can keep track along with number of workouts each week. I'll keep you informed and you should feel free to give me comments. Once we figure out some kind of standards you can choose which plan would be best for you to meet your goals. Then we encourage each other in our new years efforts and see the progress we make together.

MONDAY 12-3-12
3 Rounds for time:
20 Sit-ups
20 Push-ups
20 Double Unders
20 Thrusters
20 Walking Lunge Steps

TUESDAY 12-4-12
"Death by Pull-ups"
(this is a cousin to Death by Back squat that we had last week)
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute, continuing until you can't complete the number of pull-ups in the minute. Score is number of minutes completed plus any extra pull-ups in a round that wasn't completed.

WEDNESDAY 12-5-12
"Fight Gone Bad"
3 Rounds for reps of:
1 Minute of Wall Ball Shots (20, 14) for reps
1 Minute of Sumo Deadlift High Pulls (75, 55) for reps
1 Minute of Box Jumps (24, 20) for reps
1 Minute of Push Press (75, 55) for reps
1 Minute of Rowing for calories
1 Minute of Rest

THURSDAY 12-6-12
21-15-9
Back Squat (135, 95)
Shoulder Press (95, 65)
Deadlift (225, 155)

FRIDAY 12-7-12
3 Rounds for time:
10 Toes to Bar
200 Meter Row with straight legs
10 Rower facing Burpees
200 Meter Row with straight arms

SATURDAY 12-8-12
Share the Pain
Bring a friend and see what we can do together.