fun friday...

Teams of two:

100 power cleans then 50m OVH walking lunge with #10 plate
100 shoulder to over head then 50m bear crawl

18-15-12

power cleans
box jumps
push ups

7min AMRAP

7 KB Swings
7 Sit Ups
7 Squats

15-12-9 reps for time of:

thrusters

pull-ups

   Rest 5 minutes

12-9-6 reps for time of:

thrusters

pull-ups

   Rest 5 minutes

9-6-3 reps for time of:

thrusters

pull-ups

5:30 crew:

21-15-9

thrusters

slam balls

 

8 min AMRAP

3 heavy power cleans
15 double unders

5x

15 kb swings
10 wallballs
5 pullups

or teams of 3

150 pullups
150 kb swings
then

3 rounds
10 dumb bell burpies
200 m row

4 rounds

12 Dumbell Snatch
12 Russian twists with dumbell
4 man makers

3 rounds

35 wallballs
25 sit uos
15 box jumps

 Looking for something to do.... :)


Click here to check out this video...

friday fun...

Early morning birthday WOD...

Happy Birthday Terra!

9am crew...

 

3min AMRAP
10 cal row
5 HSPU
rest 2 min

3 min AMRAP
5 squat cleans
10 burpee box jumps
rest 2 min

3 min AMRAP
25 double unders
15 Hand Power Snatch

3 rounds

1 min max reps
Power clean
rest
1 min max reps
pullups
rest 1 min
1 min max reps shoulder press
rest 1 min

3 rounds

15 deadlifts
30 situps
60 double unders

4 rounds

12 SA Dumbell Snatch (L)
12 OV Lunge (L)
12 SA Dumbell Snatch (R)
12 OV Lunge (R)
 then
50 situps
bicep curls

7 min AMRAP

10 Fronts Squats 3/4 BWT
10  Dumb Bell Power Snatch

The Airforce WOD

For time:
20 thrusters
20 Sdlhp
20 push jerks
20 OHS
20 Front squats

On the top of each minute do 4 burpees

5x

6 strict pullups
12 SA OVH step ups
300m row


A great article: 7 Reasons you are struggling with Pullups

fun friday

“Deck of Death”
Draw cards from a standard 52 card deck plus 2 jokers. Each card you draw tells you what exercise to do and how many reps you must complete.

teams of 2, 20min AMRAP

30 lateral barbell burpees
30 pullups
30 power cleans

each round increase weight on power clean

5 rounds

8 slam balls
10 lunges with slamball
15 situps with ball

2 rounds

50 wallballs
25 deadlifts

Next On Ramp starts Monday!

Next classes start on Monday January 12th

Mon/Wed @ 7:30 with Ray
Tues/Thurs @ 5:30 and 7:30 with Whitney

30 rounds

1 power snatch
2 OVH lunges with same bar

500 m row
75 push press/empty bar
50 Medicine ball cleans
25 Front Squats

All exercises done 20 sec on 10 sec off until set is done then move onto next exercise
 

5 rounds

17 squats
6 single leg push ups
23 ab mat situps

Regular classes resume tomorrow!

Keep checking for start up times for new ON Ramp (foundations classes) starting next week!

Workouts this week:

Monday and Tuesday - 5:30 PM with Jeremy Bruins.

Tuesday Wednesday and Friday - 10:00 AM with Ray Neary.

Cost is 3 non-perishable food items! We are donating to the food bank at week's end.

Holiday Hours

Tues December 23@4:00
Wed December 24@10:00
Fri December 26@10:00

Tues December 30@10:00
Wednesday Dec 31@10:00
Friday January 2@10:00

Cost for members is one non-perishable food item.
Cost for non member drop in is $10 or 3 non-perishable food items.

All proceeds from these workouts will go to our local food bank.

Laughter is the best medicine...

"The sound of roaring laughter is far more contagious than any cough, sniffle, or sneeze. Laughter is a powerful antidote to stress, pain, and conflict...."

Time to laugh:

Live is all about Asses

You are either:
behavin’ like one,
coverin’ it,
laughin’ it off,
kissin’ it,
bustin’ it or
trying to get a piece of it!

LMAO! :)

You have been ELFED!

6 min AMRAP

6 Hang Power Snatch
12 ball slams
6 Walking Lunge with same bar

5 min AMRAP
10 box jumps
10 situps
10 mountain climber
rest 5 min

4 min AMRAP
10 box jumps
10 situps
10 mountain climber
rest 4 min

3 min AMRAP
10 box jumps
10 situps
10 mountain climber
rest 3 min

2 min AMRAP
10 box jumps
10 situps
10 mountain climber
rest 2 min
1 min AMRAP
10 box jumps
10 situps
10 mountain climber
rest 1 min

21-15-9-15-21

Power Cleans
Push ups
Double under after rounds

or

3 rounds

12 Thrusters
12 Situps
12 Burpees

Fun Friday!

10 min Amrap

5 T2B
10 Deadlifts
10 Box Jumps

5 rounds

5 bear complex
20 double unders

the bear complex:
power clean
front sqaut
push press
back squat
push press

AMRAP 3 Minutes
3 Power Clean
9 Burpees

Rest 2 Minutes

AMRAP 3 Minutes
4 Power Clean
8 Burpees

Rest 2 Minutes

AMRAP 3 Minutes
5 Power Cleans
7 Burpees

4 rounds

12 heavy back squats
12 elevated push ups
7 ball slams

5 RFT

12 deadlifts
50 Double Unders

Christmas Party on Friday!

21-15-9

Front Squats
HSPU

Short and sweet...

5 rounds

7 Hang Squat Cleans
35 Double Unders

3 Front Squats
3 HSPU

6 Front Squats
6 HSPU

9 Front Squats
9HSPU

continue this pattern for 7 min...

20min AMRAP

5 T2B
10 Deadlifts
15 Wallballs

40-30-20-10

Dumbell SA Ground to Overhead
Box Jumps

4 rounds

27 wallballs
10 strict pullups
7 ring push ups

5 rounds

10 push press
30 double unders

or
4 rounds

30 DU
10 Gr 2 OVH
10 ring dips

21-15-9

Thrusters
Goblets Squats
Burpees


Or
3min AMRAP

3 heavy thrusters
5 goblet squats
7m burpee long jump then

1000m run then
3min AMRAP

3 heavy thrusters
5 goblet squats
7m burpee long jump

rest 3min then

3min AMRAP

3 heavy thrusters
5 goblet squats
7m burpee long jump

Remember...turn clocks back