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Archive for June 2013

Wods for the week 7-1-13 to 7-6-13

MONDAY 7-1-13 “Fight Gone Bad” 3 Rounds for reps: 1 minute of Wall Balls 1 minute of Sumo Deadlift High Pulls (75, 55) 1 minute of Box Jumps (24, 20) 1 minute of Push Press (75, 55) 1 minute of Rowing (for calories) 1 minute of rest TUESDAY 7-2-13 Snatch Balance 3-3-2-2-2-1-1-1-1-1 stay 3 seconds…

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Good photos

I have lots of photos that show just how fast we move. Sometimes we are so fast we are almost invisible! These are the pictures I thought were good. They show some new people… New places to work out… New positions… Some normal pictures…(I don’t want to say old faces)          And some new wardrobe…

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Wods for the week 6-24-13 to 6-29-13

We had lots of records to put on the boards this last week. Congratulations to all of you that got new PR’s! MONDAY 6-24-13 “Air Force Wod” For time: 20 Thrusters (95, 65) 20 Sumo Deadlift High Pull 20 Push Jerks 20 Overhead Squats 20 Front Squats At the beginning and every minute do 4…

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New On Ramp graduate

Meet Darren Schlitt, the newest member of our fitness family. However, many of you already know him. For a new guy, he sure does get around!

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How to pictures

How to dress for rope climbs. How to roll out shoulders and bend sideways. How to roll out sore calves without getting out separate bars.

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Wods for the week 6-17-13 to 6-22-13

We have had a nice long and fairly cool spring. Now I think it is really going to be summer. The equipment we use gets a little sweatier and less pleasant to use following someone. Please use the wipes in the white plastic bucket to wipe down abmats, bars, chalk handprints on the floor, or…

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Wods for the week 6-10-13 to 6-15-13

Have the wods seemed especially hard the past few weeks? This is the time for deciding who is fit enough to compete in the games. These wods are meant to be hard and should be scaled appropriately. The trainers are here to push you farther than you think you can go. We all can achieve…

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Wods for the week 6-3-13 to 6-8-13

MONDAY 6-3-13 “Jack” AMRAP in 20 minutes: 10 Push Press (115, 75) 10 KB Swings (53, 35) 10 Box Jumps (24, 20) TUESDAY 6-4-13 3 Rounds for time: 400 meter Run 15 sec hang from the pull-up bar 5 Lefthand Turkish Get-ups (45, 30) 15 sec hang 5 Righthand Turkish Get-ups 30 sec plank WEDNESDAY…

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