Wods for the week 1-28-13 to 2-2-13

MONDAY 1-28-13
For Time:
15 Thrusters (135, 95)
Row 250 meters
20 Thrusters (95, 65)
Row 500 meters
30 Thrusters (65, 45)
Row 1000 meters

TUESDAY 1-29-13
3 Rounds for time:
25 Dumbbell Shoulder Press (45, 30)
20 Double Unders

WEDNESDAY 1-30-13
"Sean"
10 Rounds for time:
11 Chest to Bar Pull-ups
22 Front Squats (75, 55)

THURSDAY 1-31-13
3 Rounds for time:
15 Dumbbell Squat Snatch R arm (35, 25)
15 GHD Sit-ups
15 Dumbbell Squat Snatch L arm (35, 25)
15 Toes to Bar

FRIDAY 2-1-13
"Noah"
5 Rounds for time:
Row 250 meters
10 Push-ups
10 Good Mornings (45, 35)
10 Pull-ups

SATURDAY 2-2-13
Groundhog Day
What can we do for this one?

Wods for the week 1-21-13 to 1-25-13

MONDAY 1-21-13
"Mary"
AMRAP in 20 minutes:
5 Handstand Push-ups
10 Pistols
15 Pull-ups

TUESDAY 1-22-13
"Etta"
30-20-10
Deadlift (185, 125)
Box Jump (24, 20)
Push-up

WEDNESDAY 1-23-13
for time:
30 Handstand Push-ups
40 Pull-ups
50 Kettle Bell Swings (53, 35)
60 Sit-ups
70 Burpees

THURSDAY 1-24-13
Front Squat
1-1-1-1-1-1-1
mini wod:
"Death by Front Squat"
With 50% max weight and a continuously running clock, do a front squat in the first minute, two in the second minute until no longer able to complete the required reps in the minute. Score is number of minutes completed plus extra reps.

FRIDAY 1-25-13
21-15-9
Box Ring Rows*
Wall Ball Shots (20, 14)
Toes to Bar
*with your heels on a box in front of the rings and rings at waist level, raise your shoulders to touch the rings.

SATURDAY 1-26-13
Nathan will be the trainer for this class as I will be out of town seeing Lydia perform in her play in Iowa. You can make up your own wod that day or I can pass on any requests from those who will be there to him.

2nd Anniversary

We need to start thinking about what we want to do to celebrate our second anniversary this February. Last year we went to El Torero's and had dinner. This year do you want to repeat that celebration or do you want to do something else? Whatever we do, you should plan ahead and save a cheat meal for that event. You are the reason we can celebrate. I'm all about paleo foods, but I'm even more for celebrating a life together with friends.

Wods for the week 1-14-13 thru 1-19-13

MONDAY 1-14-13
"Fran"
For time:
21-15-9
Thrusters (95, 65)
Pull-ups

TUESDAY 1-15-13
5 Rounds of:
30 Kettle Bell Swings (53, 35)* in 1 minute or less
1 minute rest
* penalty for not getting 30 KB Swings in the minute = 15 Burpees to be completed after the last minute rest

WEDNESDAY 1-16-13
For time:
21-15-9
Push-ups
Jumping Back Squats (sandbag)
Sit-ups

THURSDAY 1-17-13
"Filthy 50" or "Terrible 25"
50 Box Jumps (24, 20)
50 Jumping Pull-ups
50 KB Swings (35, 26)
50 Walking Lunge Steps
50 Knees to Elbows
50 Push Press (45, 35)
50 Back Extensions
50 Wall Ball Shots (20, 14)
50 Burpees
50 Double Unders

FRIDAY 1-18-13
5 Rounds for time:
400 Meter Run
21 Deadlift (185, 125)

SATURDAY 1-19-13
Last Saturday we did a wod named "Dynamic Equilibrium" that sounded a little complicated, looked a little easy, turned out to be challenging and was a lot of fun. Ask Jenny and Val how fun it was for them and if they would do it again if you came this Saturday. Bring friends-definitely, the more the merrier.

Wods for the week 1-7-13 thru 1-12-13

MONDAY 1-7-13
"Cindy"
AMRAP in 20 minutes:
5 Pull-ups
10 Push-ups
15 Squats

TUESDAY 1-8-13
5 Rounds for time:
10 Toes to Bar
10 Power Snatch (75, 55)
10 Wall Ball (20, 14)

WEDNESDAY 1-9-13
Overhead Squat
3-3-3-3-3

Then:
"Nancy"
5 Rounds for time:
400 Meter Run
15 Overhead Squats (95, 65)

THURSDAY 1-10-13
"JT"
21-15-9
Handstand Push-ups
Ring Dips
Push-ups

FRIDAY 1-11-13
"Laredo"
6 Rounds for time:
24 Squat
24 Push-up
24 Walking Lunge
400 Meter Run

SATURDAY 1-12-13
Share The Pain
Bring friends and we will have fun together. Wods are always more fun when you share the pain rather than keep it all to yourself.

Don't forget to start a new nutrition challenge record on Sunday. Turn in the old one on Monday and we will record points.

Wods for the week 12-31-12 thru 1-5-13

 Are you all ready for our Burpees again? There are 5,050 Burpees waiting for you to accept the challenge. Ha, just kidding! How many of your hearts skipped a beat and your blood pressure rose just a bit? Instead of Burpees this year we are joining together in a Nutritional Challenge. The first week we will be taking measurements, setting goals and choosing plans to follow. The first Sunday of the year will be our official starting date for the challenge. See Dylan or me for your plan choices. There will be an option of a financial incentive besides your plan choices. Hopefully it will all be in fun and by doing this as a community I hope it will be a support to you as well.

The dates for the new year just lend themselves to creative wods. I had fun thinking them up with my family. Hopefully you will have as much fun doing them.

MONDAY 12-31-12
3 Rounds for time:
50 Squats
20 Pull-ups
20 Ring Dips
10 Hang Power Snatch (135, 95)

TUESDAY 1-1-13
Gym Closed
Happy New Year!

WEDNESDAY 1-2-13
For Time:
200' Farmers Walk* (53, 35) each hand
200 Meter Row
200' Waiters Walk (53, 35) one hand
200 Meter Row
200' Barbell Cary** (135, 95)
200 Meter Row
200'Waiters Walk (53, 35) other hand
200 Meter Row
200' Farmers Walk (53, 35) each hand
* 200' = there and back 2X
** carry barbell with arms down or overhead for more challenge

THURSDAY 1-3-13
For Time:
1K Row
300' Bear Crawl (there and back 3X)
13 Deadlift (225, 155)

FRIDAY 1-4-13
AMRAP in 13 minutes:
13 Double Unders
13 Thrusters (95, 65)
(aim for at least 4 rounds)

SATURDAY 1-5-13
Share The Pain
bring a friend and let's make up a wod that is not date related.

Missing People

I found the pictures of our newest On Ramp Graduates. I thought I lost them in my computer but when I was ready to give up they came out of hiding. These are the newest members of our family and are already working out with several of you. Let's make them welcome and work hard with them all.

Rex Meyr

Jenny Shelton

Kailey Boyer