Derrick making sweat angels this morning
5 Rounds for time
10x Thruster
15x Toes-to-bar
Post your times to comments!
Kudos to Eric, Patrick and Jake for moving from On-Ramp to Regular classes with us! Alright!
3 Rounds
Row 500 meters
21-15-9
KB swings 44#/26#
Push press 135#/95#
AMRAP in 15 Minutes
10x Burpee pull-ups
100 meter sprint
20x DB Thrusters 30#/20#
Tim works on his levers
Jenny finishes the On-Ramp Day 12 run!
3 Rounds
15x Thrusters
400 meter run
25 Sit-ups
Ronda, deep into Thursday's WOD. You guys were terrific!
Warm-up
accumulate 5 minutes down in the “3rd world squat”
DROM
10x Arm circles, all angles
Leg swings
30 sec. calf stretch, each leg
3x Arm walk, L/R
200 meter run
Single unders 25-25-25
15x Mountain climbers
WOD: “Diane”
21-15-9 for time
Deadlift 225#
Handstand push-ups
Warm-up
DROM
30 sec. static hang from pull-up bar
High knees
Skipping
Butt-kickers
Backward run
200 meter med ball run
Med ball drills
20x Wall ball
WOD
5 Rounds
20x Push-up
15 Toes -to -bar
20x Box jump
Warm-up
DROM
10x Sampson stretch
10x ring push-ups
1 min. Calf stretch
OHS with 45# bar
Sit-ups 20-20-20
4 Rounds (15 minutes) Do max reps for each exercise for one minute
Ring Pull-ups
Wall ball
Back extensions
Rest 1 Minute
QuOD (Question of the Day)
What’s your daily water intake? If it’s not 1/2 your body weight in ounces, you’re not getting enough! Not to get gross but, check out the color of your pee next time you go, if it’s not clear like water or close to it, you’re dehydrated!
Drink up you dry-looking, PR-chasing, CrossFitting crowd!
5 Rounds
10x Sumo deadlift high pull (95#/65#)
15x push-ups
2 Rope ascents
Jenny knocking out the situps during On-ramp this week
3 rounds
30m Bear crawl
20-15-10x DB hang power clean to overhead press (40#/25#)
