Month: February 2015

SUNDAY 3.1.15 WOD

CF WOD PART 1: 5 Rounds NFT 5 Single leg KB DL L & R 5 DB Row 2 Wall Walks PART 2: 15 MIN AMRAP 5 Man Makers 10 AbMat Situps 15 Air Squats OLY WOD PART 1: 10 Min Clock Pause Power Clean (Clean Warm-Up) Pause Positions: Knees, Mid-Thigh, Pockets, Reception PART 2: …
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NO YOGA THIS SATURDAY

FYI – No Yoga this Saturday. Will resume next week.

SATURDAY 2.28.15 WOD

CLASS WARM UP: 1. YTW Band drills 2. Hip/Glute Prep 3. WARM UP GAME – COACHES CHOICE PART 1: With a Partner. This is a running clock. One partner works for 4 Minutes Straight then partner 2 works for 4 minutes. Set the clock for 4 min at a time and give a little time …
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FRIDAY 2.27.15 OPEN WOD 15.1

OPEN WOD 15.1 RX 9 MIN AMRAP 15 TTB 10 DEADS 115/75 5 SNATCHES 115/75 (CAN NOT BE A CLEAN AND JERK) 6 MIN CLOCK MAX CLEAN AND JERK CFS RX RULES #1 OUR SCORE = PTS IN PART 1 + LBS IN PART 2 This way no one can dog the first part or …
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THURSDAY 2.26.15 WOD

Congrats to the February 2015 On Ramp Class! Missing a few faces on graduation day but we’ll see you in class! CLASS WARM UP: 1. YTW Band drills + 5-10 Pushups on Toes No Knee Pushups 2. Hip/GLute Prep 3. Coaches Choice PART 1: 15-17 MIN 1A. Back Squat – In the time allowed Build …
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