7 x

3 hpc
6 burpies
9 t2b

when finished 50 du's

10 x

10 jumping squats
50m sprint

Open 2014 Master Event 4:

100 wallblls
100 pullups

21-15-9

Squat cleans
Ring dips

8 min AMRAP

10 wallballs
5 burpees

5 rounds

200m sand bag run
9 thrusters
9 pull ups

Jayce rocking out T2B

50 box jumps

10-9-8-7-6-5-4-3-2-1
high hang power snatch
push ups

50 double unders

Hey there will be a 4:30pm class as well as the 9am class tomorrow

HAPPY EASTER

On Ramp Girls and Badlands Kids...coach Pam is encouraging you to stay active over the holiday week.  Take time to eat healthy and spend time with family.  Have some fun outside or get to some other classes next week.  Kids easy on candy, a LITTLE chocolate never hurt anyone.  I will be back with fresh new classes April 29.

On ramp park workout

5 rounds working on form

10 walking lunges with anything you have overhead, maybe not your baby!
5 jumping pull ups, or push ups if there are no monkey bars
10 step ups or box jumps on the park bench or playground equipment
5 jumping pull ups/ push ups

Leisure center play ground is a great place for this one as they have outdoor gym.

Easter Hours

Friday: Closed
Saturday: Closed
Sunday: Closed
Monday: 9am class only

21-15-9
Overhead Squats 
Push ups

100 double Unders

9-15-21
OVHS
Ball Slams

4 rounds

5 hang power cleans
5 front squats
100 sprint

Birthday Party Badlands Style

The CrossFit Total

Max
Back Squat
Shoulder Press
Deadlift



the crossfit total by Mark Rippetoe

10 min AMRAP

8 SA Dumbell Ground to Overhead
7 Ball Slams
6 K2E