Month: December 2010

Friday 12/31/10 New Years Eve WOD

    4 Rounds NOT for time: 4-6 Strict Press60 sec rest10-12 Ring Rows (elevated)60 sec rest20-30 Anchored AbMat Situps60 sec rest 4 x 250m Sprints on the Rower 

Thursday 12/30/10 Kettlebell WOD

3 Rounds NOT for time:3 TGU R & L6 Windmills R & L 4 Rounds for time:15 Clean & Jerk R15 Russian Twists (30 total)15 Clean & Jerk L15 Swings (2 hand) Rx KB weight 53/35 Amanda – 17:56Brian – 19:00Nick – 19:08Rich – 20:34Clint – 21:19Melissa – 21:46Rob – 26:01Stephanie – 28:52 44/30Andy S …
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Wednesday 12/29/10 Partner WOD

FRI OPEN 6:00 AM & 12:30 PM – SAT CLOSED – SUN OPEN 10:00 AM  With a partner complete:100 Clusters (95/65)Rest 5 minutes100 Burpee Pullups (scale to burpee box jump) Score = combined time Mike N & Tom – 13:38Jeff S & Jeff W – 16:25Nick & Ed – 16:33John M & Mike N2 – …
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Tuesday 12/27/10 Partner WOD

Can you spot the crazy person in this picture? With one partner working at a time complete the following 30min AMRAP: Rx:8 Hang Power Cleans 155/958 TTB8 HSPU Scaled:8 Hang Power Cleans32 AbMat Situps16 Games Pushups

Monday 12/27/10 Power Snatch

   Congrats to our December On Ramp graduates Stephanie, Annabel, Kelly, Will, Felipe, Lou, Brian Fuller, Brian Fennessey, Alessio and Jeni! WOD: Power Snatch 5 x 3 OHS 5 x 3 5 min AMRAP Choose OneRow (Cals)Double UndersBox Jumps 


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