Sep
20
2010
WOD for Monday 09/20/2010
3 rounds
30m Bear crawl
20-15-10x DB hang power clean to overhead press (40#/25#)
Sep
17
2010
WOD for Friday 09/17/2010
AMRAP in 20 minutes
10x Overhead squat (95#/65#)
Run 400m
10x Knees to elbows
Sep
16
2010
New members!
We’re happy to have Laurie and her daughter Jenny join us at CFSTC! Welcome!
Laurie finds her sprints in the cool rain “refreshing”! We are sure to see great things from both of them!
Sep
16
2010
WOD for Thursday 09/16/2010
For time
25x Handstand push-ups
50x Pistols, alternating
75x Pull-ups
Ronda gets some plyometric work done during yesterday’s warm-up.
Sep
15
2010
WOD for Wednesday 09/15/2010
3 rounds, 1 minute at each station, your total reps=score
Deadlift 225#/165#
Sledgehammer tire hits
KB swings 53#/36#
Ball slams 20#
KB snatch 36#/26#
Rest
Sep
14
2010
WOD for Tuesday 09/14/2010
7 rounds, 21-18-15-12-9-6-3x
Row (calories)
Push-press (95#/65#)
Ring dips
Sep
11
2010
On-Ramp on deck!
Awesome effort by our On-Ramp members today! Great to see everybody out there this morning! More images to come!
Jeff knocking out some body rows. We'll take care of that smile soon enough!
Laurie sprinting in off the street
Sep
11
2010
WOD for Saturday 09/11/2010
AMRAP (As Many Rounds As Possible) in 20 minutes of
15x dumbbell push press
20x box jumps
25 meter barbell overhead walk 95#/65#
(bar is held overhead and arms locked out, turn around at 12.5 meter halfway point )
