Month: September 2010
3 Rounds – 60 sec of work / 60 sec of rest Row (Cals)PullupsSquatsPush Press/Push Jerk – 75/45 Scale pullups to ring rows if you can not complete 5 consecutive reps on the green band Healthy at Any Size? written by Melissa McEwen on her blog www.huntgatherlove.com
Congrats to our new On Ramp graduates Laura, Jess, Jonathan, Eric, Joan, Chrissie, Gerald, Kristina, Michell, Carla, Tony and Craig! We will be ordering new tshirts & sweatshirts soon and are looking for some fresh ideas. We’ll replenish our stock of DO WORK apparel but if you have any ideas for new slogans post to …
NOT for time10-9-8-7-6-5-4-3-2-1Bench PressDouble KB Front Squat Scaling:Bench Press – 225/115 185/95 155/75 135/65Front Squat – 70/44 53/35 44/30
Royal Rumble WOD #1 “Zeus” Heat 3
Indoor WOD version With a partner complete:5 Rounds500m Row40 Wall Balls20 HSPU Outdoor WOD version With a partner complete:5 Rounds200m Run with Med Ball40 Wall Balls20 HSPU *Med Ball can never touch the ground during the entire WOD, immediate 5 burpee penalty – Scale to 2x Pushups Future CrossFitters – thanks Kim for the pics!