1. Power Snatch 6×3 (light and fast)
2. Push Press 5×4 (ME)
3. Front Squat 5×5 (ME)
4. Core – choose 2 exercises and do 3×10 each
People give up extremely easily. If you don’t, you automatically win.
Archive for February, 2012
Oly Tuesday
Wednesday, February 29th, 2012Ginger’s B-Day WOD
Tuesday, February 28th, 20121. Sprint/Skip 100m 7x
2. 17min AMRAP
3 HSPU
4 pull-ups
34 DU
Incremental change can make you amazingly strong. (This applies to all areas of life.)
"I'm skipping in my B-Day WOD!! WooHoo!!"
Next On-Ramp starts Monday Mar 5 at 7pm!! Only $99!! Be there or be square!!
Go Texan Day!
Saturday, February 25th, 2012Nothin’ says Go Texan Day like manmakers… but first, we started with 5×5 of broad jumps.
WOD: 18 minute AMRAP
3 Manmakers
10 Knees to elbows
Shuttle Run
Jehuel & Dave knees to elbow-ing!
Next On-Ramp starts Monday, March 5!! ONLY $99!!
CF Open WODs Saturdays at 830 and 10am!!
Thursday
Friday, February 24th, 20121. Back Squat 5×5 (ME)
2. Deadlift 5×5 (ME)
3. 1/2 “Cindy”
10 min AMRAP
5 Pull-ups
10 Push-ups
15 Squats
Do one thing at a time or you’re wasting your time
Go Texan Day!!
Wednesday “Fight Gone Bad”
Friday, February 24th, 2012“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.
The Aftermath....