WOD's for the week

MONDAY 6-25-12
21-15-9
Deadlift (225, 155)
Thruster (95, 65)

TUESDAY 6-26-12
10 Rounds each for time of:
15 Push-ups
100 Meter Sprint
Rest 60 seconds between rounds

WEDNESDAY 6-27-12
"Mary"
AMRAP in 20 minutes of:
5 Handstand Push-ups*
10 Pistols**
15 Pull-ups

*do full negatives on the wall or use a plate under the abmat and touch your head everytime
** use as low a box or stack of weights as possible if you need the assist

THURSDAY 6-28-12
Front Squat
3-3-3-3-3
mini wod to follow but I don't know what it is yet

FRIDAY 6-29-12
5 Rounds for time of:
2 Rope Ascents
5 Clean and Jerk (suggested weights to follow)

SATURDAY 6-30-12
I think we are too busy during the summer to have Saturday classes. Most people are getting to the gym in the week 4-5 times and have family plans on the weekend. We will cancel summer Saturday classes and resume them again when school starts and people need one more opportunity to get to the gym in a week. There will still be an 11:00 class during the week, but only if someone signs up for it.

For those of you interested in the class Dylan is offering on nutrition write your name down and what time would be good for you. Then we will see what fits with Dylan's schedule. So far I have Mark, Melissa, Leanna and several in the Meece family that are interested.

WOD's for the week

MONDAY 6-18-12
For Time:
Run 800 meters
50 Double Unders
25 Burpees
Run 600 meters (400+200)
25 Double Unders
20 Burpees
Run 400 meters
10 Double Unders
10 Burpees

TUESDAY 6-19-12
For Time:
21-15-9
Hang Squat Dumbbell Cleans (50, 35) each hand
Handstand Push-ups*
* Must touch head to the mat each time (full negatives)

WEDNESDAY 6-20-12
3 Rounds for time of:
25 Ring Push-ups
25 Jumping Back Squats (sand bags)

THURSDAY 6-21-12
5 Rounds for time of:
10 Turkish Get-ups (53, 35)
15 Russian Lunges (25, 15)
20 Butterfly Sit-ups

FRIDAY 6-22-12
"Karen" for time:
150 Wall Ball Shots (20, 14)

SATURDAY 6-23-12
Let me know if there is any interest in keeping the Saturday class in the summer. It seems to be hard to get to lately for most people. We can bring it back when school starts up again if that is what most people want.

WOD's for the week

We are back and glad to be home again. I was glad to see all the names and times on the board for all the workouts we were gone for. Thank you again to Mark for taking all of my classes. And thank you to Renee and Dylan for being there for all of their regular classes. It appears that things ran smoothly without me, but I hope someone missed me a little. I'm interested in the story that goes along with the hole in the wall where the kettle bells usually are. We are trying to make some improvements in the gym this summer by painting and finishing some trim while we have Phillip and Lydia at home to help out. I think we will include patching the walls at the same time.

MONDAY 6-11-12
3 Rounds for time of:
25 Abmat Sit-ups
25 Supermans
25 Evil Wheels/Roll outs*
*start on your knees, push a barbell out on the floor until your belly is on the ground then pull it back to your knees=1. Phillip's name is "Evil Wheels", Lydia calls them "Roll outs"

TUESDAY 6-12-12
7 Rounds for total reps:
1 minute Double Unders
1 minute Ground to Overhead* (135, 95)
*this can be clean and jerk or snatch as long at the weight goes from ground to fully overhead.

WEDNESDAY 6-13-12
For time:
800 meter Run
then: 21-15-9
Push Press (115, 75)
Toes to Bar
800 meter Run

THURSDAY 6-14-12
"Cindy"
AMRAP in 20 minutes:
5 Pull-ups
10 Push-ups
15 Squats

FRIDAY 6-15-12
"Last Ascent" for time:
5-10-15
Back Squat (225, 155)
Box Jumps (24, 20)

SATURDAY 6-16-12
Are Vacations Over?
Bring a friend and let's do something FUN!

WOD's for next week

We are on our way and I realized that I forgot to put the WOD's on the blog. Rather than just let you be surprised everyday I thought I might stop for a minute and let you see them.

MONDAY 6-4-12
"Hope"
3 Rounds for reps of:
1 min Burpees
1 min Power Snatch* (75, 55)
1 min Box Jump (24, 20)
1 min Thrusters (75, 55)
1 min Pull-ups
1 min Rest
* You don't need to do a full squat under the bar.
This WOD is a fundraiser that CrossFit is doing on June 9th in support of St. Jude's Children's Hospital. I didn't sign us up because I was going to be gone, but I still want us to do the workout. If you would like to ask for sponsors to donate money, I'm sure we can turn that in to CrossFit and they will accept it. This WOD is done in the same time time pattern as Fight Gone Bad so it's already programed on the clock. Have fun!

TUESDAY 6-5-12
5 Rounds of:
1min 30 KB Swings (53, 35)
1 min rest
* penalty for not getting 30 Swings in the minute is 15 Burpees to be completed at the end of the WOD for each round missed.

WEDNESDAY 6-6-12
"Nancy"
5 Rounds for time of:
400 Meter Run
15 Overhead Squats (95, 65)

THURSDAY 6-7-12
 Chipper for time:
70 Walking Lunges
60 Abmat Sit-ups
50 Double Unders
40 Push-ups
30 Toes to Bar
20 Box Jumps (24, 20)
10 Supine Ring Rows*
*Rings at waist level and lay under the rings, pull-up to shoulder level

FRIDAY 6-8-12
5 Rounds for time of:
10 Power Cleans* (135, 95)
15 Wall Ball Shots (20, 14)
* don't need a full squat under the bar

SATURDAY 6-9-12
No Class this week

WOD's for the week

It seems only right that we start the week after Memorial Day with a Hero WOD.

MONDAY 5-28-12
Closed for the Memorial Day Holiday

TUESDAY 5-29-12
"JT" for time:
21-15-9
Handstand Push-ups
Ring Dips
Push-ups

WEDNESDAY 5-30-12
5 Rounds for time of:
25 Push Press (75, 55)
50 Double Unders

THURSDAY 5-31-12
Clean
3-3-3-3-3-3-3

FRIDAY 6-1-12
5 Rounds for time of:
1 Rope Ascent
5 Handstand Push-ups
10 Overhead Pistols (45, 35)*
*use bar for weight, alternate legs

SATURDAY 6-2-12
Contact Mark if anyone wants to do a WOD on Saturday. He will be the trainer for me while our family is on vacation for a week. Please sign up for the days you will come the following week and call him if you are not able to come. His cell phone number is 382-0335. He is coming in from work if there is anyone who has signed up but he will not come in if there is no one signed up. Don't plan on just showing up and hoping there is a class. It might be cancelled.

I'll put WOD's up for the next week before I leave.

Newest On Ramp Grads

The last three On Ramp Graduates finished up a while ago at three different times. I've been waiting until they were all done so I could put their pictures up on the blog together. These new additions have been working out with you and you have already made them welcome. Encourage them to keep making progress with you in our expanding family.

Colby Beussink

Valerie Winingar

 

Mike Maland

Congratulations everyone and welcome to the family!

WOD's for the Week

This is the first week of summer vacation from school. Our times are changing for the summer to 7am, 8am, 11am, 4pm, 5pm, 6pm and lifting with Dylan as you schedule with him. Please sign up for the classes you plan to attend. This helps me know when there is a class that doesn't meet your needs. We can change times to better suit your schedules. Let me know what you like and what you don't.

MONDAY 5-21-12
3 Rounds for time of:
50 Double Unders
40 Sit-ups
30 Med Ball Cleans (20, 14)
20 Pull-ups
10 Handstand Push-ups

TUESDAY 5-22-12
1/4 "Murph"
Run 400 meters
25 Pull-ups
50 Push-ups
75 Squats
Run 400 meters
*you may do the middle part in any order i.e.
5 Pull-ups
10 Push-ups
15 Squats
for 5 Rounds
decide after the first round if you want to complete half "Murph" by doing another round

WEDNESDAY 5-23-12
Overhead Squats
1-1-1-1-1-1-1

THURSDAY 5-24-12
5 Rounds for time of:
20 Back Squat (185, 135)
200' Bear Crawl

FRIDAY 5-25-12
In honor of Lydia's birthday do:
5 Rounds for time of:
30 KB Swings (53, 35)
25 Wall Ball Shots (20, 14)
20 Box Jumps (24, 20)
15 Cleans (135, 95)
10 Pull-ups
*these are her favorite moves, Happy Birthday Lydia!

SATURDAY 5-26-12
This is Memorial Day Weekend. There are no classes on Monday 5-28-12. Let me know if you want a "party" workout on Saturday.