WOD's for the Week

This week the WOD's are courtesy of Leanna. She gave me a list of workouts that sounded fun to her. Let us know what you think of her fun.

MONDAY 6-27-11
3 Rounds for time:
5 Deadlifts (275, 155)
10 Ring Dips
15 Toes to Bar
20 Double Unders
(new people do 3:1, others count attempts or do 5:1)

TUESDAY 6-28-11
10-9-8-7-6-5-4-3-2-1
Cleans (95, 65)
Pull-ups

WEDNESDAY 6-29-11
3 Rounds for time:
40 Push Press (45, 35)
30 Squats
20 Ring Dips
10 Box Jumps (24, 20)

THURSDAY 6-30-11
AMRAP in 12 minutes:
3 Handstand Push-ups
6 Pistols
9 Toes to Bar

FRIDAY 7-1-11
7 Rounds for time:
10 Deadlifts (as heavy as you can do-there are 70!)
10 Burpees

SATURDAY 7-2-11
Pool Party at the Meece's 10am to 4pm.
-Bring things to grill
-Bring sides to share
-Bring families, swimsuits, towels, sunscreen...
We will eat together about 1pm.
Come and spend whatever time you can.
Happy 4th of July!

WOD's for the Week

MONDAY 6-20-11
3 Rounds for time of:
1/2 of "Small"
Row 500 Meters
25 Burpees
25 Box Jumps (24, 20)
Run 400 Meters

TUESDAY 6-21-11
Back Squat 3-3-3-3-3

WEDNESDAY 6-22-11
"Fran"
21-15-9 for time:
Thruster (95, 65)
Pull-ups

THURSDAY 6-23-11
1/2 of CrossFit Games Regional Workout 4
For time:
50 Pull-ups
50 Kettlebell Swings (53, 35)
50 Double Unders (substitutions for newest clients only 3:1)
(count attempts and get better at this skill!)
50 Overhead Squats (95, 65)

FRIDAY 6-24-11
"Fight Gone Bad"
3 Rounds of:
1 minute Wall Balls (20, 14)
1 minute Sumo Deadlift High Pull (75, 55)
1 minute Box Jump (20")
1 minute Push Press (75, 55)
1 minute Row (for calories)
1 minute rest
Rotate through stations in this order and count total reps for each round plus calories for score.

SATURDAY 6-25-11
This class will be cancelled for this week only.

Note: on Monday and Friday when we row and do other things I suggest moving the rowers carefully outside.

More On-Ramp Graduates!

There are a few more graduates that were separate from the big group. All have finished now and are ready to join regular classes or have already joined in. Please make them welcome and keep them challenged by working hard with them.

Russell Pagano

Nathan Fridley

Mary Ann Bradshaw

Drew Hillis

Some of these students came everyday and one did multiple workouts each time to finish faster. Watch for them to challenge you!

Congratulations! Recent On-Ramp Grads!

I have been neglectful in taking and putting up pictures on the blog. These are our newest On Ramp Graduates. Please greet and welcome them in the regular classes that they have already been attending.

Christopher Lee

Casey Lee

Marsha Birk

Jan Bradshaw

Gus Guilliams

Melissa Guilliams

These 6 were all in a class together and worked hard competing with and encouraging each other. Good Job!

WOD's for the Week

MONDAY 6-13-11
AMRAP in 15 minutes:
15 Pull-ups
30 Ring Dips

TUESDAY 6-14-11
CrossFit Games Regional Workout 6 (adapted)
Row 20 calories
30 Burpees
40 Dumbell Snatch (45, 35)
50 Toes to Bar
100 ft. Walking Overhead Lunge (45, 35)

WEDNESDAY 6-15-11
Snatch Balance
1-1-1-1-1-1-1

THURSDAY 6-16-11
CrossFit Games Regional Workout 3
21-15-9
Deadlift (315, 180)
Box Jump (30, 24)

FRIDAY 6-17-11
5 Rounds for time:
Run 200 Meters
25 Push-ups

SATURDAY 6-18-11
Team Workout

WOD's for the Week

I remembered this morning what else I was supposed to do last night! Post the WOD's! Sorry.

MONDAY 6-6-11
"Last Ascent"
5-10-15 reps for time:
Back Squat (225, 155)
Box Jumps (24, 20)

TUESDAY 6-7-11
3-2-1-1-1-1 reps:
Overhead Squat
(try to get body weight)

WEDNESDAY 6-8-11
"Helen"
3 rounds for time:
400 Meter Run
21 Kettlebell Swings (53, 35)
12 Pull-ups

THURSDAY 6-9-11
For Time:
400 Meter Walking Lunge
(go outside)

FRIDAY 6-10-11
"Tabata You Gotta Be Kidding Me"
4 consecutive Tabatas
8 rounds of 20 seconds work/10 seconds rest for each of the following:
Wall Ball (20, 14)
Pull-ups
Squats
Sumo Deadlift High-Pull (75, 55)

SATURDAY 6-11-11
Team Workout
Come see what you can put together without me.
( I'll be out of town.) Maybe I'll come back on Sunday and try it myself.