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Category Archives: wods

Wednesday

“Barbara”

 

5 rounds for time:

 

 

 

20 rep Pull up

30 rep Push up

40 rep Sit up

50 rep Squat

*3 minute rest between each round*

 

 

 

 

 

 

 

Don’t forget the make up times this Saturday for On-Ramp.  Monday make up is at 12:30 pm.  Wednesday make up is at 1:30 pm.  Only 1 more week left!

Monday

4 rounds for time:

 

100 ft Walking Lunge 30 lb/10 lb

30 rep Box Jump 24″

20 rep Weighted Pull up 30 lb/10 lb

 

 

 

 

 

 

 

 

 

 

 

 

:ATTENTION:

Hoodies are in!  if you pre ordered one grab it now for $30.  There may be a few extra for people after.  If you do not want a hoodie anymore please let Zack know.

Friday

5 rounds for time:

 

50 reps Double Unders

50 reps Burpee

 

 

 

 

 

 

 

 

Hoodies are in!  If you pre ordered one please bring your money to the gym and grab it.  Might have a couple extra after the pre orders have been grabbed.

 

Thursday

Rest Day/GOAT 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:
Kick ball game this Saturday at the FLY from 10:00 am -4:00 pm.  Please bring your $10 if you are playing.  $5 gets anyone who wants to come and cheer pizza and beer.
On-RAmp make up day this Saturday.  If you missed Monday show up at 12:30 pm.  If you missed Wednesday show up at 1:30 pm.  

Tuesday

Row 5k

 

 

 

 

 

 

 

 

:ATTENTION:

If you signed up for kickball this Saturday contact Zack to confirm that you are still playing. If not please give up your spot for other people.  Thanks in advance.

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