Fun Friday

Workout 1:
Pull-ups
10-9-8-7-6-5-4-3-2-1
Burpies
1-2-3-4-5-6-7-8-9-10

Workout 2:
Push press
1-2-3-4-5-6-7-8-9-10
Box jumps
20-18-16-14-12-10-8-6-4-2

CrossFit Total

1 rep max back squat
1 rep max shoulder Press
1 rep max deadlift

4 rounds

3 heavy clean and jerks
200m run
5 pullups

Partner Wod 20 min AMRAP:

Parnter 1:
runs 400m

Partner 2
as many reps as possible of:
10 T2B
10 KB Swings

Switch

2 rounds of:

12 dumb bell thrusters
26m bear crawl

12 dumb bell thrusters
26m burpee long jumps

Friday at the Fights

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 14/20 pound ball,
Sumo deadlift high-pull, 55/75
Box Jump,
Push-press, 55/75 pounds
Row (Calories)

20-16-12

SA Dumbell Snatches
Deadlifts
Bar facing burpees

no its not thrusters lol

27-21-15-9

Front squats
Push Press

15 OVHS
50 jumping squats with med ball
100 double unders
50 jumping squats with med ball
15 OVHS

Holiday Hours

Easter Sunday - CLOSED
Easter Monday - CLOSED

Regular class times on Tuesday!!

3 rounds

17 push ups
17 kbs
17 burpees
17 box jumps

Fun Friday

10x

5 Front Squats
5 HSPU/Pusups

4 rounds

15 push press
20 box jumps
30 situps

10 min AMRAP
2 power cleans
2 bar facing burpees

4 power cleans
4 bar facing burpees

6 power cleans
6  bar facing burpees etc

CrossFit Games WOD 15.2

For as long as possible:

From 0:00-3:00
2 rounds of:
10 overhead squats (95 / 65 lb.)
10 chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:
12 overhead squats (95 / 65 lb.)
12 chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:
14 overhead squats (95 / 65 lb.)
14 chest-to-bar pull-ups

5 rounds

3min AMRAP

3 power cleans
6 box jumps
9 ball slams
1 min rest

150 wallballs...
on the top of every minute box jump overs...
1 min 1 box jump over
2 min 2 box jump overs

100 double under - 50 air squats
80 double unders - 40 air squats
60 double unders - 30 air squats
40 double unders - 20 air squats
20 double unders - 10 air squats

_____________

a new pull up bar for the kids!!

15-12-9-6-3

Power Snatch
Ring Dips

5:30 crew:

10min AMRAP

22 air squats
11 toes to bar
5 plyo push ups

5 rounds

5 hand squat cleans
10 bar facing burpees
20 double unders

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!