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.

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.

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.

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.

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!