W.O.D.

  • 10/30/14

    Announcements:

    1) Halloween WOD on Saturday!!! Feel free to dress up! 

    2) November dues must be in by Wednesday.

    3) Several of you still owe shirt/sweatshirt money... Please get it to me ASAP so I don't have to track you down.

    4) "On Ramp" for November will begin November 10th (instead of November 3rd). So, if you have anyone interested in trying a free class be sure to get them in this week or next.

     

    Strength:

    Every 45 seconds until failure: 1 hang clean + 1 jerk (start @65%)

     

    Skill:

    ring muscle ups/progressions

     

    Conditioning:

    For time:

    -30 KB swings (24kg/16kg)

    -5 rope climbs

    -500m row

    -5 rope climbs

    -30 KB swings (24kg/16kg)

    *12 minute time cap*


  • 10/29/14

    Announcements: 

    1.) We will be having a Halloween team WOD on Saturday!!! Feel free to wear a costume if you like. 

    2.) ​Dues for November must be in by the 5th (a week from today).

    3.) If you have not yet paid for your shirts/sweatshirts, please do so ASAP.

     

    Strength/Skill:

    A1) Turkish get ups (w/ a barbell): 5/side x 5 sets

    A2) reverse hyper: 10 x 5sets (HEAVY)

     

    Conditioning:

    2 rounds: (2:00 work/ :15sec rest)

    -wall balls (20/14)

    -farmers carry (45/35 plates)

    -burpees

    -over the box jumps (30"/24")

    *Score is total reps accumulated from all movements.*



  • 10/28/14

    ​Money for shirts/sweatshirts needs to be in by today!!!

     

    Strength:

    Every 45 seconds until failure: 1 hang snatch (start at 65%)

     

    Skill:

    kipping/butterfly pull ups: ME x 4sets

     

    Conditioning:

    AMRAP 16 minutes:

    -200m run

    -10 T2B

    -20 double unders

    -10 ring dips


  • 10/27/14

    Announcements:

    1) On Ramp for November start a week from today (11/3). If you have anyone interested please have them contact me or bring them in for a free class this week. Also, remember if you refer someone you get $50 off your dues when they graduate On Ramp and pay for their 1st month of regular classes.

    2) Money for the shirts and sweatshirts needs to be in by TOMORROW (Tuesday)!!!

    3) I hope everyone had a good time at Fright Farm this weekend. I was thinking of having a Halloween themed WOD this Saturday. You could wear a costume if you wanted to. Let me know if you are interested in this.

     

    Strength:

    Back squat: 1RM DAY (% and reps are written on the whiteboard) 

     

    Skill:

    handstand walks for distance/progressions

     

    Conditioning:

    For time: (135#/95#)

    -30 deadlifts

    -20 cleans

    -10 S2OH

    -5 snatches

    -10 S2OH

    -20 cleans

    -30 deadlifts

    *15 minute time cap. You do NOT have to squat on any of these movements. All movements ,with the exception of S2OH, must come from the ground on every rep.

     


  • 10/23/14

    Announcements:

    1.) The November OnRamp Course begins Monday, November 3rd at 7PM. If you have someone interested be sure to get them in to try a free class before then!

    2.)Please have T-shirt and sweatshirt money to me by Tuesday.

    3.) New equipment has been coming in each month. Please treat it with respect so it lasts as long as it should. Also, if you see something broken or damaged, please let me know ASAP so I can get it fixed or replaced.

     

    Strength:

    Every 60 seconds until failure: 2 power snatches (start @ 65%)

     

    Skill:

    ring muscle ups/progressions

     

    Conditioning:

    EMOM 12 minutes:

    -8 barbell step ups onto 20" box (45/35)

    -Then;

    -Even minutes: ME KB snatches (24kg/16kg)

    -Odd minutes: ME rope climbs

     

     


  • 10/22/14

    ​Shirts and sweatshirts are ordered!!! Please have your money to me by Tuesday. All sweatshirts (zip ups and scoop neck) are $45 and shirts are $20.

     

    I need all Fright Farm money by TONIGHT!!!

     

    Strength:

    A1) strict press: 4 x 2sets @ 85%, 2 x 2sets @ 95%

    A2) strict pull ups 10 x 4sets (use weight if able)

     

    Skill:

    back extensions on GHD: 10 x 4sets (use weight if able)

     

    Conditioning:

    AMRAP 3 minutes:

    -15 double unders

    -5 T2B

    AMRAP 3 minutes:

    -burpees to plate

    AMRAP 3 minutes:

    -row (cal)

    *1 minute rest between each AMRAP*

     


  • 10/21/14

    Strength:​​

    Every 60 seconds until failure:

    2 power C&J (start at 65%)

     

    Skill:

    15 second L-hold + ME dips x 4sets

     

    Conditioning:

    For time:

    -10 hang cleans (95/65) , 1 box jump (24"/20")

    -9 hang cleans, 2 box jumps

    -8, 3... 7, 4... etc until 1, 10

    *12 minute time cap*


  • 10/20/14

     FRIGHT FARM is this SATURDAY!!! A few people have had to drop out... We still need 7 people to make the minimum of 30 people. I need to know by tomorrow if anyone else wants to come. If we can't get at least 30  people then there will be no bus or VIP tent. So, if you want to go or have friends/family who are interested let me know ASAP!!! Please have the money for Fright Farm to me by Wednesday at the very latest. The cost is $60/person.

     

    The order for the shirts/sweatshirts goes in today. 

     

    Strength:

    A) back squat 8/60%, 5/70%, 3/80%

    B) deadlift 5 x 3sets 

     

    Skill:

    handstands/handstand walks

     

    Conditioning:

    AMRAP 15 minutes:

    -20 KB swings (24kg/26kg)

    -25 ft handstand walk

    -20 step OH lunge (35/25 plate)

    -50 double unders

     


  • 10/16/14

    Those of you that said you were going to be bringing friends along to Fright Farm, please put their names on the list so I can get any accurate count.

     

     Strength:

    Every 75 seconds until failure: 3 hang cleans (start @ 60%)

     

    Skill:

    A1) kipping movements

    A2) reverse hyper: 10 x 3sets (HEAVY)

     

    Conditioning:

    AMRAP 8 minutes:

    -7 box jumps (24"/20")

    -6 T2B

    -5 ring dips


  • 10/15/14 CrossFit

    I will be placing the order for the shirts/sweatshirts on Monday!!! Make sure you are signed up before then.

     

    Strength:

    front squat 2 x 5sets @ 90%

     

    Skill:

    ring muscle ups/progressions

     

    Conditioning:

    5 rounds for time:

    -50 double unders

    -10 deadlifts (185/125)

    -5 HSPU (6"/4" deficit)

    -2 rope climbs

     

  • 10/14/14 CrossFit

    Please make sure to get signed up for Fright Farm by FRIDAY!!! We need at least 30 people signed up and are still a few people short... If we don't have 30 people we won't be getting the bus or VIP tent since that is the minimum. The cost is $60/person.

     

    Strength:

    Every 75 seconds until failure: 3 hang snatches (start @ 60%)

     

    Skill:

    Turkish Get Ups: 7/side x 4sets (AHAP)

     

    Conditioning:

    21-15-9 for time:

    -Row (cal)

    -burpees over rower

    *10 minute time cap*

     

     


  • 10/13/14

    Announcements:

    1)We are still a few people shy for Fright Farm. If you are coming or you have a couple friends coming, please put your/their names on the sheet. I need all Fright Farm sign ups by FRIDAY!!! The cost is $60/person. I need all $$$ by MONDAY (a week from today). Cash only, no checks since the money is not going to the gym.

     

    2) The order form for the shirts/hoodies is up on the fridge. I will be placing the order on Friday. If you want a sweatshirt, make sure you are signed up. I won't be ordering very many extras. The extras I ordered last time were claimed within a day of getting them in.

     

    Strength:

    A) weighted strict pull ups - 1RM test day (reps are on white board)

    B) strict press: 6 x 2sets @75%, 4 x 2sets @85%

     

    Skill:

    None

     

    Conditioning:

    AMRAP 10 minutes:

    -10 C&J (95/65)

    -10 pull ups

    -10 box jumps (20")

     

    REST 1 MINUTE

     

    AMRAP 5 minutes:

    -5 C&J (135/95)

    -5 C2B pull ups

    -5 box jumps (24")

     

    REST 1 MINUTE

     

    AMRAP 2:30:

    -2 C&J (185/125)

    -2 bar MU

    -2 box jumps (30")

     


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