4/25/10 Sunday Track WOD

Nice work Devin, Jeff W, Dan, Simon and guest appearance by Jenner for showing up in the rain to run! WU: Down and Back Across the Field –  High KneesButt KicksShufflesA SkipsSkip for HeightSkip for DistanceBackpedalCarioca 300m Timed Sprint for Simon’s...

4/24/10 WOD Saturday Chipper

Congratulations to our new On Ramp graduates Brandon, Lynn, Brian, Nicola, Nancy, Annie, Kevin, Mike, Beth, Marcus, Ugo and Liam! For Time:Run 250m30 Squat Clean to Thruster 53/3530 Burpees30 Swings 53/3530 Box Jumps 24/2030 Snatches 53/3530 Wall Balls 20/14Run 400m...

4/23/10 WOD #3 NY/NJ Sectionals

NY/NJ Sectionals WOD #3 – 20 Min Cap 30 OHS 95/5530 Pullups C2B/Chin30 Power Snatches30 TTB30 SDLHP30 Air Squats30 Swings 53/35  *original WOD is 17 min cap and C2B for men and women Rx:Tom – 13:06Mike N – 14:14Bobbi – 14:50Ed –...

4/22/10 WOD #2 NY/NJ Sectionals

  NY/NJ Sectionals WOD #2 – 15 Min Cap 10 Front Squats 155/95 –  Bar is cleaned from the floor to a standing rack position, a Squat clean would not count toward the front squat reps.  20 Double unders8 Front Squats30 Double Unders6 Front Squats40 Double...

4/21/10 WOD “Rest Day”

“Rest Day”…kinda, since this week is all Sectionals WODs we’ll take a break today from the intensity and gear up for Thursday and Friday’s WODs.  15 min – To work on your Kipping Pullup or Muscle Up  30 min – Snatch Technique....