6/24/11 June On Ramp Graduates

Congrats to our new On Ramp graduates Carrie, Alberta, Lisa, Katherine, Nora, Scott R, John H, John D, Matt, Mary Jane, Kevin, Courtney, Dan, Scott C, Sara & Erica (not pictured Angie, Joe and Lara)! In teams of 4 complete the following:4000m Row250 Wall Balls250...

6/23/11 Push Press WOD

STRENGTH + SKILL:In 20 min build up to a Heavy Push Press Single – in between attempts practice Pistols 3 R and 3 L ENDURANCE:4 x 250m Row 

6/22/11 Wednesday Partner WOD

20 min AMRAP with a Partner 5 Deadlifts 225/13510/5 Clapping Pushups15 Air Squats  partner 1 does a full round then partner 2 does a full round Nick sporting his Iron Sheik look Ryan and Brian synchronized power cleans Paleo Challengers – Points and Pics must be...

6/21/11 “Annihilation” WOD

SATURDAY WOD @ 9:00 MOVE @ 10:00 SIGN UP SHEET IN THE GYM – BBQ AFTERWARDS “Annihilation” 10 min AMRAP:3 Power Cleans6 Front Squats9 Push Jerks18 Hurdle Jumps Post points and scaling to comments  Congrats on earning your 50 WOD Shirt Fuller!!! Heavy...

6/20/11 “Rolling Thunder” WOD

SATURDAY WOD @ 9:00 MOVE @ 10:00 SIGN UP SHEET IN THE GYM – BBQ AFTERWARDS “Rolling Thunder” 30 Burpees30 Swings30 Pullups1 Mile Run30 Pullups30 Swings30 Burpees  Swings are CF Regionals Standards – Post Score to Comments Paleo Challengers...