Thurs. Feb. 24th, 2011

Next On-Ramp begins

Date: Mon. Mar. 7th

Time: 7:30am-8:30am

Call for details

If we get demand for another time slot, there may be an addt. class.

Today's W.O.D.
"Make-up Thursday"

Use today as a rest day or if you want to get another workout in....today's the day.

Weds. Feb. 23rd, 2011

Today's W.O.D.
400m run
"Fran"
200m run (with wallball)
"Diane"
400m run
"Grace"
200m run (with wallball)
For time

Tues. Feb. 22nd, 2011

Today's W.O.D.
Strength
Deadlift 5-3-3-1-1

Met con
"Dirty Thirty"
30 SDHP (95/65)
30 Sit ups
30 Box jumps
30 Push ups
30 Squats
30 Pull ups
30 Ring dips
30 Back exts
30 Double unders
30 Push press (95/6

*You have one minute to complete each exercise with 30 secs rest between each set.
*Penalty = 3 Burpees must be completed at the end of the workout for every rep not completed within the minute for each exercise.
*Scoring=time in seconds it takes you to complete all burpees. The lower the time obviously the better.
*For example: 30 reps total not completed within wod would be 10 burpee penalty. If you complete all 30 reps for each exercise within the time allowed, no burpees needed = perfect score of 0:00.

Mon. Feb. 21st, 2011

Today's W.O.D.
Strength
OH Squat 5-5-5-5-5

Met Con
3 Muscle ups
6 Toe-to-rings
9 Power Snatch (95/65)
12 Kettlebell Swings (53/35)
200m run
5 rounds for time

Mon. Feb. 21, 2011

Strength:
OH Squat - 5, 5, 5, 5, 5
WOD:
3 Muscle-Ups
6 Toes to Rings
9 Power Snatch (95/65 lbs)
12 KB Swings (53.35 lbs)
200M Run
5 Rounds for time