11:21

 

WOD

“Mary”

20 min AMRAP

5 HSPU

10 Pistols

15 Pull Ups

11:20

 

WOD

“Nancy”

5rds for time

400m run

15 OHS (95/65)

11:19

 

“Grace”

for time:

30 Clean and Jerks  (135/95)

11:18

 

WOD

“Kelly”

5rds for time

400m run

30 Box Jumps

30 WB

11:17

 

WOD

“Annie”

50-40-30-20-10

DU

Ab Mat

11:15

 

WOD

“Diane”

21-15-9

Deadlifts (225/155)

HSPU

 

11:14

 

WOD
“Filthy 50″

50 reps of each

box jumps

jumping pull ups

kb

walking lunges

k2e

push press

back extensions

wb

burpees

du

11:13

 

Strength

Back Squats

1×6

2×4

3×5

WOD

For time

40 Calorie Row

30 Pull Ups

40 DB thrusters

30 Alternating Pistols

40 Box jumps

Strength

Deadlifts 1×6 Lights 2×5 moderate 3×4 heavy

WOD

6 min AMRAP 3 snatch 3 S2O 3 front squat

Rest 2 mins

6 min AMRAP DUs

11:11

 

Do you have a buddy that has been interested in CrossFit but too scared to try it out?  Well now is the time!  Till the end of the year we will be running a referral program that benefits both of you!  If YOU refer a friend that joins for AT LEAST 4 MONTHS YOU WILL RECEIVE ONE MONTH FREE.  THE PERSON JOINING WILL GET 50% OFF THEIR ON RAMP FEE.

**This cannot be an old member or a student joining for 4 months then canceling or freezing the last month to go home.**

 

Strength

Push Press

1×5 light
2×4 moderate
3×3 heavy

WOD

4 rds
14 power cleans
6 bar facing burpees
200m run

Archives
CrossFit Terminology

AMRAP - As Many Rounds/Reps as Possible

BW - Body Weight

C2B - Chest to Bar

K2E - Knees to Elbows

KB - Kettlebell

DB - Dumbbell

EMOTM - Every Minute on the Minute

GHD - Glute Ham Developer

HSPU - Handstand Pushups

OHS - Overhead Squat

SDHP - Sumo Deadlift High Pull

WOD- Workout of the Day