02.18.2014

Prepare your shoulders! Get here early and warm up properly!!! WARM-UP: 5:00 AMRAP 5 Push Ups 10 Body/Ring Rows 15 Awesomely perfect air Squats STRENGTH: 2:00 test, 4:00 rest: 1.) Dips 2.) C2B (chest to bar) WOD: 5 Rounds for Time: 25 Double Unders / 50 Single Unders 10 K2E (Knees to Elbows) 5 HSPU […]

05.20.2013 [monday]

Max-Effort Lower Day! Max-Effort Lift: 20:00 min. Back Squat warm up: 10@bar, 8-10@45%, 5-10@65% work: 5@75%, 3@85%, 1+@95% back off: 10@50-60% WOD: 3 Rounds for Time: 5 Squat Cleans @ 185/125# 10 Deadlifts 15 K2E 20 DU / 40 SU Midline: Reverse Hyper 3×15 Recovery: Couch Stretch 4:00/side Row/Run 5:00-7:00 easy pace [slideshow]

5.16.2013 [thursday]

REST Erica PR’d on her back squat & on rampers rowing, push press, knees to elbows/tucks, & hand stand push ups! [slideshow]

04.30.2013

[slideshow]Muscle Snatches, Running, Dead Lifts, Toes2Bar/Knees2Elbows, & our newest On-Ramp Grads Caroline & Lauren!! 🙂 METCON: WOD 1:  FOR TIME: 400m Run/Row 10 HPS (Hang Power Snatch) 95/65# 200m Run/Row 8 HPS 100m Run/Row 6 HPS 60 yd Shuttle Sprint/Row 4 HPS -REST AS NEEDED- WOD 2: AMRepsAP in 4 min: BURPEES!