Thursday, January 31, 2013

Wednesday, January 30, 2013

WOD 29 Jan



Three rounds, 9-7- and 5 reps, for time of:
Muscle-up
135/95 pound Squat snatch


See you at 1630

Tuesday, January 29, 2013

WOD 29 Jan


"Gwen"

Clean & Jerk 15-12- and 9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.

See you at 1000 & 1630


WOD Demo with Sarah Hopping - video [wmv] [mov] [HD mov]

Monday, January 28, 2013

WOD 28 Jan

For time:
50 Double unders
50 Burpees
50 Wall ball shots, 20/14 pound ball
50 Back extensions
50 Push press, 45/35 pounds
50 Knees to elbows
Walking Lunge, 50 steps
50 Kettlebell swings, 1 pood
50 Jumping pull-ups
50 Box jump, 24 inch box


See you at 1600

Friday, January 25, 2013

WOD 25 Jan

For Time:

75 Handstand Push-ups

At the beginning of each minute perform 20 Double-unders

See you at 1600

Thursday, January 24, 2013

Wednesday, January 23, 2013

Tuesday, January 22, 2013

WOD 22 Jan

"Sean"

10 Rds For Time:

11 Chest to Bar Pull-ups
22 Front Squat  77/55lb


hero_sean_th.jpg
U.S. Army Staff Sergeant Sean M. Flannery, 29, of Wyomissing, Pennsylvania, assigned to the 2nd Battalion, 502nd Infantry Regiment, 2nd Brigade Combat Team, 101st Airborne Division (Air Assault), based in Fort Campbell, Kentucky, was killed on November 22, 2010, in Kandahar province, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his fiancee Christina Martin, mother Charlene Flannery, and brothers Sergeant Brian Flannery and Devin Flannery.


Possible scaling :  5 Rds For Time: 
                        11 Pull-ups
                        22 Front Squat  65/45lb


See you at 1600

Saturday, January 19, 2013

REST DAY

Rest or Pay what you owe.......


We will be open from 1200 - 1300 today.

(On-Ramp Class runs from 0900 - 1200)

Friday, January 18, 2013

WOD 18 Jan


"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.


We will be open from 1500 - 1630 today, from 1630 onwards we're holding the On-Ramp class!


Thursday, January 17, 2013

Wednesday, January 16, 2013

WOD Jan 16



For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees

See you at 1600

Tuesday, January 15, 2013

Sunday, January 13, 2013

WOD 13 Jan


"Lynne"

Five rounds for max reps of:

Body weight bench press

Pull-ups


See you at 1600

Wednesday, January 2, 2013

WOD Jan 2


"Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups




See you at 1630

Tuesday, January 1, 2013

WOD 1 Jan

5 rounds for time of:
10 Toes To Bars
10 Power Snatches, 75/55 lbs
10 Wall Balls, 20/14 lbs


See you at 1500

HAPPY NEW YEAR!!

CrossFit Games open starts March 6--whats your goal ??