Category Archives: wods

Thursday

GOAT DAY/REST DAY

 

 

 

 

Goats are weaknesses, and you are only as fit as your weakest link. On “Goat Days” we create individual workouts for each athlete to improve their weakest link. The easiest way to decide what your goats are is to figure out what you would hate to see programmed in a WOD. Think about one to three movements that give you trouble and we’ll help you create a WOD.

 
Burpee-Plank fun!

**Reminder that if you are not signed up for the 5am class by 8:00am it will be cancelled.

**The 30 day Paleo Challenge is almost over.  Make sure you have your log books.

**We will be doing 13.5 Open WOD on Saturday at 12:30 pm if any one still needs to be judged.

Wednesday

Clean&Jerk

1-1-1-1-1

 

-then-

3 rounds

10 rep Clean&Jerk  135/95 lbs

30 rep GHD Sit-up

 

**Reminder that if you are not signed up for the 5am class by 8:00am it will be cancelled.

**The 30 day Paleo Challenge is almost over.  Make sure you have your log books.

Monday

Deadlift

3-3-3-3-3

-then-

Row 5k

 

**New wave of On-Ramp begins on April 15th.

**5am class will remain open for now until The end of April when it will be reevaluated by its attendance.

**8am class is now available on Tuesday, Thursday, and Friday.

Sunday

Rest Day

 

 

 

**New wave of On-Ramp begins on April 15th.

**Change of plans we will be leaving the 5 am class open until the end of April.  If the attendance of this class does not increase we will be dropping it until further notice.

Saturday

13.4 Open WOD   -OR-   7 minute AMRAP

3 rep  Thruster  115/75 lbs

3 rep Burpee

6 rep Thruster   115/75 lbs

6 rep Burpee

**Keep increasing reps by 3 until time runs out.

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