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Saturday 11-01-14

TEAM WOD

“Meeting of the Minds”

Teams of 2, starting at opposing stations:

Alternating OTM x 20
Odd Minutes – 10 Pushups + 10 Squats
Even Minutes – 3 PC (135/95) + 10 Box Jumps (24/20)

Edge

Every two minutes, for 16 minutes (8 sets):
Back Squat
*Set 1 – 5 reps @ 55%
*Set 2 – 5 reps @ 65%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 2 reps @ 90%
*Set 8 – 1 rep @ 90%

IMG_0656

 

quote openReal knowledge is to know the extent of one’s ignorquote closeance. (Confucius)
 
 

Friday 10-31-14

Happy Halloween

WOD

Every 10 minutes, for 30 minutes (3 sets), complete the following for time:

Row 1000/700 Meters
60 Double-Unders
30 Kettlebell Swings (32/24 kg)
15 Strict Handstand Push-Ups (scaling here should be with dumbbells)
10 Toes to Bar
5 Bar Muscle-Ups (scaling here should be 5 ring rows with 10 ring dips)

Edge

Every 2 minutes, for 20 minutes (10 sets):

Front Squat + Jerk
*Sets 1-2 – 70-75%
*Sets 3-4 – 80-85%
*Sets 5-6 – 90-95%
*Sets 7-8 – 95%
*Sets 9-10 – 101+%

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There will be no 6PM and 7PM Class today. Now go eat some candy!!!
Happy Birthday Elizabeth and Giuliana!!!
quote openThe great thing about candy is that it can’t be spoiled by the adult world. Candy is innocent. And all Halloween candy pales next to candy corn, if only because candy corn used to appear, like the Great Pumpkin, solely on Halloween. (Rquote closeosecrans Baldwin)

 

 
 

Thursday 10-30-14

WOD

“Jerry”

1 mile run
2000m row
1 mile run
For Time.

Edge

Rest Day

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In observance of kids eating candy and people dressing up as super heroes we will not have a 6PM or 7PM On Ramp class tomorrow. Last class will be at 5PM. Happy Halloween!!!

 

quote openAs we look ahead into the next century, leaders will be those who empower othquote closeers. (Bill Gates)

 

 

 
 

Wednesday 10-29-14

WOD

A.

Every 2min for 12min:

3 Deadlifts at 65% of your max deadlift.

B.

Two rounds for max reps of:
4 Minutes of Rowing (for meters)
3 Minutes of Ring Dips
(pause for one second at full extension)
2 Minutes of Shoulder to Overhead (135/95 lbs)
Rest 4 minutes

Edge

Every 2 minutes, for 20 minutes (10 sets):
Jerk
*Sets 1-2 – 3 reps @ 60%
*Sets 3-4 – 2 reps @ 70%
*Sets 5-6 – 2 reps @ 80%
*Sets 7-8 – 1 rep @ 85-90%
*Sets 9-10 – 1 rep @ 90-95%

IMG_0235

 

quote openEverything has beauty, but not everyone seequote closes it. (Confucius)
 
 

Tuesday 10-28-14

WOD

A.

Complete as many rounds and reps as possible in 6 minutes of:
6 Hang Squat Cleans (135/95 lbs)
9 Burpees Over the Barbell
12 Pull-Ups

Rest exactly 4 minutes, and then…

B.
Complete as many rounds and reps as possible in 6 minutes of:
40 Double-Unders
20 Wall Ball Shots (20/14 lbs)

Edge

Front Squat
6 x 6 Across

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quote openKindness is the language which the deaf can hear and the blind can quote closesee. (Mark Twain)
 
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