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.

WOD's for the Week

MONDAY 5-30-11
Closed
Memorial Day is a day to remember fallen soldiers
(see Tuesday)

TUESDAY 5-31-11
"Wilmot"
6 Rounds for time of:
50 Squats
25 Ring Dips

WEDNESDAY 6-1-11
10 Rounds for time of:
15 Deadlift (135, 95)
15 Push-ups

THURSDAY 6-2-11
7 Rounds for time of:
35 Double Unders
1 Snatch (150, 125)

FRIDAY 6-3-11
CrossFit Games Regional Workout 1
For Time:
Run 1,000 Meters
30 Handstand Push-ups
Row 1,000 Meters

SATURDAY 6-4-11
Team Workout
Bring friends to workout with.
Team workouts are more fun with a team!

Memorial Day

We will be closed all day on Monday for Memorial Day.  Enjoy the day with your families and be ready for the next week starting on Tuesday.

WOD's for the Week

MONDAY 5-23-11
3 Rounds for time of:
20 Front Squats ( 95, 65)
10 Handstand Push-ups
50 Sit-ups
10 Handstand Push-ups

TUESDAY 5-24-11
AMRAP in 5 Minutes of:
3 Deadlifts (275, 165)
7 Push Press (115, 75)

WEDNESDAY 5-25-11
Thrusters 2-2-2-2-2-2-2

THURSDAY 5-26-11
"Chelsea"
5 Pull-ups
10 Push-ups
15 Squats
each minute on the minute for 30 minutes
(if you can't do this in a minute do it in 2 minutes for 15 rounds for "1/2 Chelsea")

FRIDAY 5-27-11
3 Rounds for time of:
25 Wall Balls (20, 14)
200 Meter Run
25 Sit-ups

SATURDAY 5-28-11
Team Workout
Must be quick, I have a wedding to go to!

MONDAY 5-30-11
Memorial Day
gym closed
Do something fun with your families!

Share the Pain

Tire flips can get dirty!

Ridge and Blake

Kathy and David

Peter

Thank goodness for our fans!

More fan worshipers.

After Team Murph, Nathan, Russel, Rachel and Lydia. Oops, I think we killed one!