There will only be On-Ramp Class at 7:30 pm M, W, F

The next On-Ramp Class will start 05-21-2012 followed by 06-04-2012

There will be a 9:00am OnRamp class (Mon, Wed, Fri) and 7:30pm Class (Mon, Wed, Fri)

Please Email to register in advance if you would like to join!!

 

 

 

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05-16-2012

WOD

"Cindy"

20 Min. EMOM

5- Pull Ups

10- Push Ups

15- Air Squats

 

 

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05-15-2012

Cardio

Jingle Jangles

 

Team WOD

3000m- Row

While one team member rows, the other completes:

6- Lateral Burpees

6- Turkish Get Ups (35/26) (3 on each arm)

Then switch, until as a team you reach 3000m

 

 

 

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05-14-2012

WOD

 

100- DU's/Tuck Jumps

 

5 Rounds

20- Wall Balls (20/16)

15- Box Jumps (24"/20")

 

100- DU's/Tuck Jumps

 

FOR TIME!!

 

 

 

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05-11-2012

WOD

 

8 Min. AMRAP

5- Clean Pulls (185/115)

8- Ring Dips

 

2 Min. Break

 

8 Min. AMRAP

10- Push Press (95/65)

8- Box Jump Burpees (20"/18")

 

 

 

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05-10-2012

WOD

 

3-3-3-3

Front Squats (85% MAX)

 

8-8-8

Back Squats (70% MAX)

 

 

 

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05-09-2012

WOD

 

"Mitch's Bday WOD"

 

4 Rounds: For Time

400m- Run

25- Med Ball V-Ups (20/16)

20- KB Swings (53/35)

10- Pull Ups

 

 

 

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05-08-2012

Practice Skills:

 

Muscle Ups

 

WOD

 

3 TABATA Sets:

 

Ring Push Ups

Burpees

Row (for Caloires)

 

 

 

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05-07-2012

WOD

 

800m- Run

45- Thrusters (95/65)

800m- Run

FOR TIME!!

 

 

 

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05-04-2012

WOD

 

"Fight Gone Bad"

 

3- 5 Min Rounds of:

Push Press (75/55)

Box Jumps (20"/18")

SDHP (75/55)

Wall Ball (20/16)

Row (For Calories)

 

 

 

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05-03-2012

WOD

Power Clean

8, 6, 4, 2, 1, 1, 2, 4, 6, 8

 

6 x 50m- Sprints (On the 30 sec)

 

 

 

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05-02-2012

WOD

 

15 Min. Ladder AMRAP

Box Jumps (24"/20")

KB Swings (53/35)

Push Ups

 

Start at one rep of each exercise. Continue to go up by one rep each round until time expires.

 

 

 

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05-01-2012

WOD

 

100- DU's/Tuck Jumps

5 Rounds:

15- Wall Ball (20/16)

10- Body Rows

100- DU's/Tuck Jumps

 

Then...

5 Mins (Total) Plank

 

 

 

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4-30-2012

WOD

 

3 Rounds

800m- Run

8- Dead Lift (225/155)

15- Lateral Burpees

 

 

 

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04-27-2012

Cardio

 

4- Shuttle Runs (on the 1:30)

 

WOD

 

3 TABATA Sets:

 

KB Swings (53/35)

Goblet Squats (53/35)

Wall Ball (20/16)

 

 

 

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04-26-2012

WOD

8 Min. AMRAP

10- Bar Facing Burpess

20- Ab Mats

 

2 Min Rest

 

8 Min. AMRAP

8- SDHP (115/85)

15- Mini Wipers

 

 

 

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04-25-2012

WOD

 

1000m- Row

90- Air Squats

80- Push Ups

70- Box Jumps (20"/18")

60- Wall Ball (20/16)

50- Pull Ups

 

 

 

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04-24-2012

WOD

"Grace"

 

30- Clean and Jerk

For Time!!

 

Then...

300- DU's/ 900-Singles

 

 

 

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04-23-2012

WOD

 

3 Rounds

400m- Run

10- Turkish Getups (35/26)

20- Russian Twist (35/26)

 

 

 

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04-20-2012

WOD

 

5 Rounds

20- Burpees

15- Box Jumps (24"/20")

10- Pull Ups

 

 

 

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04-19-2012

WOD

3- 2 Min Rounds

DB Bench Press (55, 35, 20)

Push Ups

 

First min max reps in 1 min on bench. Second min max push ups in min.  30 sec break, drop to lower weight, start next round.

 

Then...

 

100/300- DU's/Singles

 

 

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04-18-2012

WOD

 

1.5 Mile Run

For Time!!

 

Then...

50- Ab Mats

50- Mini Wipers

50- In and Outs

 

 

 

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04-17-2012

WOD

 

"FRAN"

21, 15, 9

Thrusters (95/65)

Pull Ups

 

 

 

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04-09-2012

WOD

 

"Fight Gone Bad"

3 x 5 Min Rounds

 

Row- For Calories

Box Jumps (20"/18")

Push Press (75/55)

Wall Ball (20/16)

SDHP (75/55)

 

 

 

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04-06-2012

WOD

 

800m- Run

4 Rounds

20- Box Jumps (24"/20")

15- KB Swings (53/35)

800m- Run

 

 

 

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04-05-2012

WOD

 

1, 1, 1, 1, 1, 1, 1,

 

Bench Press

 

Then...

 

2 Mins total of L-Sit

 

 

 

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04-04-2012

WOD

 

15 Min AMRAP

Ladder WOD

Bar Facing Burpees

SDHP (95/65)

Push Press (95/65)

 

 

 

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04-03-2012

WOD

 

5, 10, 15, 20, 25.... 50

DU's

 

If at any time you do not complete the full round you are on.  Start back over at 5.

 

 

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04-02-2012

Practice Skill:

 

5- Rope Climbs

or

15- Assisted Rope Climbs

 

WOD

 

"Elizabeth"

21, 15, 9

 

Power Clean (135/95)

Ring Dips

 

 

 

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03-30-2012

Cardio:

Jingle Jangles

 

WOD

 

4 TABATA Sets

 

K2E

Ab Mats

Russian Twist

Med Ball v-Ups (20/16)

 

 

 

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03-29-2012

WOD

 

"Bear Complex"

7 sets of 7

 

 

 

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03-28-2012

Cardio

150/450- DU's/Singles

 

WOD

 

12 Min AMRAP

 

12- KB Swings (53/35)

8- SDHP (95/65)

 

 

 

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3-27-2012

WOD

 

"Pukey Brewster"

 

150- Burpees

For Time!!

 

Then...

 

2 x Shuttle Runs

 

 

 

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3-26-2012

WOD

 

"300"

 

25- Pull Ups

50- Deadlift (135/115)

50- Push Ups

50- Box Jumps (24"/20')

50- Floor Wipers (135/115)

50- KB Clean and  Press (35/26)

25- Pull Ups

 

 

 

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03-23-2012

WOD

 

1-  Mile Run

50- Burpees

1- Mile Run

 

 

 

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03-22-2012

WOD

 

5, 4, 3, 2, 1, 1, 2, 3, 4, 5

Front Squats

 

Then...

 

6 x 50m Sprints

 

 

 

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03-21-2012

WOD

 

8 Min AMRAP

5- Ring Dips

8- Hand Release Push Ups

 

8 Min AMRAP

6- Shoot Throughs

5- Dive Bombers

 

 

 

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03-20-2012

Cardio

 

Jingle Jangles

 

WOD

 

21, 15, 9

Deadlift (185/135)

Box Jumps ("24/"20)

Russian Twist (35/26)

 

 

 

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03-19-2012

WOD

8 Rounds

 

15- Wall Balls (20/16)

10/25- DU's/ Singles

 

 

 

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03-16-2012

WOD

 

15 Min. EMOM

5/15- DU's/Singles

6- Lateral Burpees

 

 

 

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03-15-2012

 

3 x 10 - Bench Press (50%)

 

WOD

 

TABATA Sets:

 

DB Press (55/20)

DB Rows (55/20)

Push Ups

Body Rows

 

 

 

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03-14-2012

PR

1 Mile Run

 

WOD

4 x "Leg Blasters"

For Time

 

 

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03-13-2012

WOD

 

15 Min AMRAP

4- Turkish Get Ups (35/26)

10- Box Jumps

 

Then...

 

4 x Shuttle Runs

 

 

 

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03-12-2012

WOD

 

"Helen"

 

3 Rounds

400m- Run

21- KB Swings (53/35)

12- Pull Ups

 

 

 

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03-09-2012

 

Cardio

 

Jingle Jangles

 

WOD

 

12 Min Ladder AMRAP

 

KB Swings (53/35)

Burpess

 

Ex.

R1- 1- KB Swing, 1- Burpees

R2- 2- KB Swings, 2 Burpees

R3- 3- KB Swings, 3 Burpees

etc.

 

 

 

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03-08-2012

PR

 

Deadlift

 

WOD

 

5 x 5 - Front Squats

 

 

 

 

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03-07-2012

 

WOD

 

7 Rounds

 

25/50- DU's/Singles

10- Hand Release Push Ups

10- Med Ball V-Ups (20/16)

 

 

 

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03-06-2012

 

WOD

 

"Filthy Fifty"

50- Box Jumps (24"/20")

50- Jumping Pull Ups

50- KB Swings (35/26)

50- K2E

50- Push Press (45/35)

50-Walking Lunges

50- Ab Mats

50- Wall Ball (20/16)

50- Burpees

50/125- DU's/Singles

 

 

 

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03-05-2012

 

WOD

 

20 Min. AMRAP

 

10- Curtis P's

400m- Run

 

 

 

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03-02-2012

 

Cardio

 

Jingle Jangles (10)

 

WOD

 

5 Rounds

 

15- Wall Ball (20/16)

30/75- DU's/Singles

 

 

 

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03-01-2012

 

WOD

 

Bench Press

3 x 10 (50% Max)

5 x 5 (70% Max)

3 x 3 (85% Max)

 

Then:

 

30- Negative Push Ups (10-Reg, 10- Diamond, 10- Wide)

 

 

 

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