Month: September 2011
Welcome September On Ramp Grads!
Jimmy, Cameron, Rich, Rasheed, Bill, Rob, Connie, Ray, Tanya, Banc, Beckie, Aman, Dylan, Patrick, Veronica, Geoff, Michelle, Jen, Lisa, Marc, Alison, Fred, Katrina (not pictured Bruce, Greg & Lino)
Friday 9/30/11 OHS TTB WOD
Ron practicing clearing a fence prep for the inevitable zombie apocalypse BIG DAWGS:7 Rounds for time 4 OHS 115/758 TTB or 5 Rounds NOT for time:5-7 Overhead Squats try increasing loads each round60 sec Rest5-7 Toes to Bar or Knees to Elbow60 sec Rest BIG DAWG:Brian M – 5:49Tino – 5:50Alex S – 7:13Dan – 8:14Krista …
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Thursday 9/29/11 Press WOD
7am Classes Start October 3rd and meet every M-W-F Friends and Family WOD this Saturday at 10am, regular class WOD at 9am STRENGTH:5 Rounds:1 Strict Press + 3 Push Press WOD:3 Rounds for time: 12 Swings 70/44 9 Box Jumps 24/206 Jerks @ Heaviest Press of the day
Wednesday 9/28/11 Partner WOD
7am Classes Start October 3rd and meet every M-W-F Friends and Family WOD this Saturday at 10am, regular class WOD at 9am PART A: 20 min AMRAP with a partner alternating rounds complete:Row 300m/275m or Run 300m Rest 5 min PART B: 10 min AMRAP with a partner alternating exercises complete:20 AbMat Situps20 Squats RUNMike …
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Tuesday 9/27/11 Back Squat x 10 WOD
7am Classes Start October 3rd and meet every M-W-F Friends and Family WOD this Saturday at 10am, regular class WOD at 9am A. Back squats x 10 – score is your average of best 4 sets in 30 min B. 10 Minute AMRAP – NATE or CINDY Avg 10 rep Back Squat Miin – 137.5Melissa …
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