Category Archives: wods

Friday

“Michael”

 

3 rounds for time:

 

800 Meter run

50 rep Back /Hip Extension

50 rep Sit-up

 

 

 

 

 

 

 

 

 

 

Olympic Lift class 11:30 am

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Nutrition talk 12:30 pm

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.

 

 

 

 

 

 

 

 

 

 

 

:ATTENTION:

Nutrition Talk this Saturday @ 12:30 pm for the 30 day Paleo Challenge starting March 11th.  Hope to see everyone there. 

Wednesday

Deadlift

 

1-1-1-1-1-1-1

 

 

 

 

 

 

 

 

 

Jenna Doing it BIG on Deadlifts.

:ATTENTION:

Make up times for On-Ramp are 1:30 pm if you missed Monday and 2:30 pm if you missed Wednesday.

The 12:30 open gym time this Saturday is being switched to a Nutrition talk for the Paleo Challenge.  The Paleo Challenge will start on March 11th.  This will give everyone enough time to get their kitchen and grocery shopping straight.

Tuesday

“Tommy V”

 

21 rep Thruster  115/75 lbs

15 ft Rope climb 12 ascents

15 rep Thruster  115/75 lbs

15 ft Rope climb  9 ascents

9 rep Thruster  115/75 lbs

15 ft Rope climb  6 ascents

 

 

 

 

 

 

 

 

 

 

:ATTENTION:

Nutrition talk on Saturday March 2nd @ 12:30 pm.  All are welcome!  Paleo challenge starts on March 11th.  This gives everyone a week to get prepared.  Hope to see everyone there.  

Monday

4 rounds for time;

 

50 Meter Walking Lunge

50 rep Sit-up

 

 

 

 

 

 

 

 

 

 

 

 

 

:ATTENTION:

Wear high socks tomorrow “Tuesday the 26th” 

Noon classes will start next week!

Sunday

REST DAY

 

 

 

 

 

 

 

 

 

 

Planks and Prowler pushes.

Hope everybody is ready for week 2 of On-Ramp.  This week we really start to have some fun!  See everyone then.

Saturday

“Tabata something else”

 

32 intervals of 20 seconds of work and 10 seconds of rest of:

 

Pull-up

Push-up

Sit-up

Squat

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Congratulations of completing the first week of On-Ramp!  Hope everyone is enjoying the ride so far.  Stick with it!  Everyone is doing great!

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