6-20-13
Daily WOD posts will resume after June On-Ramp classes end.
Daily WOD posts will resume after June On-Ramp classes end.
WOD: – “CrossFit Total”
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
WOD: – Complete as many rounds as possible in 20 minutes of:
5 Handstand push-ups
7 Chest to bar pull-ups
35 pound Dumbbell squat snatch- 10 reps, alternating arms
WOD: – 21-18-15-12-9-6 and 3 rep rounds of:
Sumo deadlift high-pull, 75 pounds
Push jerk, 75 pounds
REST DAY
Saturday Morning Class – Please park in the lot across the street (next to the Blue Ridge Inn) or the public parking spaces for the city park. SEE YOU ALL AT 10 AM!!
Warm Up: – 200m run
15 squats
15 push-ups
WOD: – AMRAP 10
200m Run
10 box jumps (sub step-ups if needed)
50 ft OH Plate carry – 25/15 lbs
Warm Up – AMRAC 8 min
400m run
25 squats
20 pushups
Skill/Strength: – 10 min to work to 3RM – OH squats
With 3RM weight, 3-2-1-2-3-2-1 : 10 min limit
WOD: – 7 Rounds for time:
10 Goblet squats – 55/35
10 Pull-ups
10 Dips
10 Burpees
Warm Up: – 10 min HS practice (holds/HSPU/walking)
Skill/Strength: – Front Squat 2-2-2-2-2 @2122
WOD: – 3 Rounds for time:
30 pullups
30 DL @ 155/85
30 box jumps
Warm Up: – Row 250m, then “1 min squat test”
Skill/Strength:- Turkish Get-Ups
5 left, then 5 right X 3 rounds @ tough weight
WOD: – AMRAP 20
10 Goblet squats @ 50/30
DB Farmers Carry 50 ft @ 100/60
REST DAY
