21-18-15-12-9-6 and 3 rep rounds of:
Sumo deadlift high-pull, 75 pounds
Push jerk, 75 pounds
Post weight and scaling (most did Push Press) to comments.
Loved this one!
Aug 312010
Aug 302010
Back Squat
3, 3, 3, 3, 3
Three progressing warm up sets of 10, 8, 5, then hit it!
Great form! Lots of NEW PRs! Way to work!
Congrats Matt A. – He earns a FREE Month of Unlimited for referring three new clients that signed up for OnRamp!
Aug 282010
Aug 282010
Hurricane Danielle
This type of workout is moment to moment. Athletes only know what they are doing at the moment. When they are almost done with a set, the next exercise is put on the whiteboard.
So they do not know what is next or how much longer they will work.
Run 800M
30 Thrusters (various scaling)
400M Sandbag carry M/45lb W/15lb
30 Toes to Bar OR 40 Knees to Elbows
400M Sandbag carry M/45lb W/15lb
30 WallBall Burpees
Situps M/50 W/25
Squats 50
The consensus was this went really fast because you were always “in the moment”.
Great job guys!
Post your feelings (and Coach hate mail) to comments! lol
Aug 272010
For time:
21 Pull-ups
21 Handstand Push-ups
18 Pull-ups
18 Handstand Push-ups
15 Pull-ups
15 Handstand Push-ups
12 Pull-ups
12 Handstand Push-ups
9 Pull-ups
9 Handstand Push-ups
6 Pull-ups
6 Handstand Push-ups
3 Pull-ups
3 Handstand Push-ups
Handstand push-ups are “nose to floor” and pull-ups are “strict” or non-kipping.
Post your time and scaling to comments!
Most Improved award of the week goes to
AM class- Di for her HSPU and Ron for perfect Kips!
PM class- Jeanne for awesome all around progress!
Aug 262010
Complete 2 rounds for time:
5 Push Ups
Sprint 100M
10 Push Ups
Sprint 80M
15 Push Ups
Sprint 60M
20 Push Ups
Sprint 40M
Sprint 100M
10 Push Ups
Sprint 80M
15 Push Ups
Sprint 60M
20 Push Ups
Sprint 40M
*rest 45 seconds between rounds
Games standard pushup – hands off the mat at the bottom of each rep.
Post times to comments.
Post times to comments.
Aug 252010
Welcome to new Members – Josephine and Laura!
Max sets of unbroken ctb pull-up in 5 minutes;
rest 1 minute
Max box jump in 5 minutes
rest 1 minute
Max box jump in 5 minutes
*ctb pull-up sets can be of: 2, 4, 6, 8, or 10 (pick rep number, stay consistent)
*score = sets completed x reps/set (2, 4, 6, 8, 10) + box jump reps
(i.e. 8 sets of 4 reps on pull-up + 39 box jump = total score of 71)
Wod courtesy of Windycity CrossFit!
