Wods for the week

MONDAY 10-1-12
3 Rounds for time:
3 Laps (there and back) Walking Lunge
1 Lap (there and back) Bear Crawl
50 KB Swings (35, 26)

TUESDAY 10-2 12
Back Squat
5-5-5-5-5

mini wod:
Tabata Jumping Back Squats (45, 35)

WEDNESDAY 10-3-12
"Adrian"
7 Rounds for time:
3 Forward Rolls*
5 Wall Climbs
7 Toes to Bar
9 Box Jumps (30, 24)
*may substitute Burpees with a 6" jump

THURSDAY 10-4-12
"Jackie"
1000 meter Row
50 Thrusters (45, 35)
30 Pull-ups

FRIDAY 10-5-12
 21-15-9
Sit-up Wall Balls (12, 10)
2-fer-1's* (20, 14)
* these are Wall Balls with an extra squat before catching the ball. If you can't do the 2-fer-1's you may do regular Wall Balls and then the same number of Squats. Then the wod would be:
21-15-9
Sit-up Wall Balls
Wall Balls
Squats

SATURDAY 10-6-12
Bring a friend or two to
SHARE the PAIN!
It will be double the fun.

New On Ramp Grads

I thought I'd better get these pictures on the blog before the next group graduates tomorrow. To make a long story short I got a little overwhelmed with my new access to technology. I took pictures with my new phone! Woo Hoo! Then I tried to put them on my computer and they all went away. Oops. I asked for more help from several people and I might be able to do this. Hopefully I won't wait while clients work out with us for a month before I introduce them again. Welcome to the family.

Patrick Tankersley

 

 

 

Jordy Howell

Wods for the week

MONDAY 9-24-12
10 Hang Power Clean (135, 95)
200 meter Run
9 Hang Power Clean
200 meter Run
8, 7, 6, 5, 4, 3, 2, 1 Hang Power Clean
200 meter Run

TUESDAY 9-25-12
5 Rounds for time of:
Row 250 meters
10 Front Squat (135, 95)
15 GHD Sit-ups
20 Box Jumps (24, 20)

WEDNESDAY 9-26-12
Clean and Jerk
3-3-3-3-3
mini wod to follow

THURSDAY 9-27-12
"Helen"
3 Rounds for time of:
400 meter Run
21 KB Swings (53, 35)
12 Pull-ups

FRIDAY 9-28-12
21-15-9
Deadlift (225, 155)
Overhead Squat (135, 95)

Wods for the week

MONDAY
Max Front Squat
5-4-3-2-1-1-1
Mini wod: AMRAP in 9 min:
5 Front Squats (50-75% of max wt)
10 Bar Facing Burpees
15 Evil Wheels

TUESDAY
Row 500 meters
50 Wall Ball Shots
Row 400 meters
40 Wall Ball Shots
Row 300 meters
30 Wall Ball Shots
Row 200 meters
20 Wall Ball Shots
Row 100 meters
10 Wall Ball Shots

WEDNESDAY
5 Rounds for time of:
5 Tire Flips
5 Jumps in and out
10 Push-ups with feet on tire
100 meter run (to get hammer)
10 Sledge Hammers on tire
100 meter run (to put back hammer)

THURSDAY
8 Rounds for total reps of:
20 sec Hang Power Clean (115, 75)
10 sec rest
20 sec Push Press (115, 75)
10 sec rest
score is total reps for each lift
total time is 8 minutes

 FRIDAY
4 Rounds for time of:
3 Rope ascents*
30 Push-ups
30 Sit-ups
* scale as needed

 SATURDAY
 Val and I don't want to hog all the fun. Come join us and see bow fun it is for yourself.

Wods for the week

MONDAY
3 Rounds for time:
Run 800 meters
Rest 2 minutes
*score time for each round

TUESDAY
"Manion"
7 Rounds for time:
Run 400 meters
29 Back Squats (135, 95)

 WEDNESDAY
3 Rounds for time:
15 Pull-ups
20 Burpees
15 Sumo Deadlift High Pulls (95, 65)

THURSDAY
For time:
100 Thrusters (95, 65)
 (or AMRAP in 20 minutes)

FRIDAY
Tabata #1
 Double Unders
Rest 5 minutes
Tabata #2
 Box Jumps (24, 20)
*score total reps of each Tabata

I have decided I hate technology. I've typed this in 3 times. This better work or you will just be surprised when you come in.

WODs for the week

MONDAY 9-3-12 Labor Day (morning classes only)
5 Rounds for time of:
10 Box Jumps (24, 20)
20 Pistols
30 Double Unders

TUESDAY 9-4-12
5 Rounds for time of:
200 Meter Med Ball Run (20, 14)
20 Med Ball Cleans (20, 14)

WEDNESDAY 9-5-12
"CrossFit Total"
Back Squat-1 rep max
Shoulder Press-1 rep max
Deadlift-1 rep max
Score is total of each 1 rep max

THURSDAY 9-6-12
4/4's "Angie"*
4 Rounds for time of:
25 Pull-ups
25 Push-ups
25 Sit-ups
25 Squats
*you may do 100 of each movement Rx, rather than 4 rounds for the board

FRIDAY 9-7-12
1/2 "Hollyman"
15 Rounds for time of:
5 Wall Ball Shots (20, 14)
3 Handstand Push-ups
1 Power Clean (225, 155)

SATURDAY 9-8-12
Another fun wod to bring friends to "share the pain"