WOD:
Dana driving the sled! Nice to see you Dana!
“Fit test Benchmark 1″
Bodyweight Back Squat
As many reps as possible in 3 minutes.
Rest 2 minutes.
Box Jump (24 / 20)
As many reps as possible in 3 minutes.
Rest 2 minutes.
KB Swing – (2 / 1.5)
As many reps as possible in 3 minutes.
Row
As many calories as possible in 3 minutes.
Post splits for each event and total score to the board.
WOD:
On Ramper Judy T. rocking out deads.
“Ben”
10-9-8-7-6-5-4-3-2-1
Clean 135/95
200 meter run
WOD:
Alicia rocking the prowler.
3 rounds for time, teams of 4 complete the following:
Prowler Push – 200ft
Sand Bag carry – 200 meters
30 burpees
30 medball cleans
WOD:
Coach Randy is looking good.
“The Chief”
Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
7:30PM Class is cancelled.
WOD:
Grit working her pulls.
“Deadlift”
5 x 5
Then “Death by 10 meters”
“Death By 10 Meters”
With a continuously running clock, complete one 10m sprint the first minute, two 10m shuttle sprints the second minute, three 10m shuttle sprints the third minute… continuing as long as you are able.
WOD:
A little family photo moment.
“Split Jerk”
1-1-1-1-1-1-1
Watch this Video: Mike Burgener Video on Split Jerk (disregard behind the neck today)
Amazing job to all of you who hit “The Stinger” that was a challenging workout. The 5:30PM class had the joy of running in downpour conditions. The weather did not phase any of them, they just pushed right on through it. Way to go kids!
WOD:
” The Stinger”
1600 Meter Run
4 Minute Rest
1200 Meter Run
3 Minute Rest
800 Meter Run
2 Minute Rest
400 Meter Run
1 Minute Rest
200 Meter Run
Post Score To Comments.
The embedded video is from the 2008 Big 10 Indoor Track and Field Championship. Heather Dorniden from Minnesota shows us what determination looks like. Watch the video and remember it on your runs.
WOD:
Lulah is working her mobility to get her stradle split. She is so determined and really close to having it.
“Mary”
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
Thanks to all the coaches for covering classes while we were away on vacation! You are all the best!
Reminders:
1.) On Ramp class starts Monday, July 25 @ 7:30PM.
On Ramp Schedule:
Monday, July 25, 7:30 PM
Wednesday, July 27, 7:30 PM
Friday, July 29, 6:00 PM
Monday, August, 1 7:30 PM
Wednesday, August 3, 7:30 PM
Friday, August 5, 6:00 PM
Monday, August 8, 7:30 PM
Wednesday, August 10, 7:30 PM
Friday, August 12, 6:00 PM
All classes will begin promptly at the above referenced times and will run for approximately 1 hour.
2.) Mobility link for the MWOD can be found on the bottom left of this page. Familiarize yourselves with the site. Find a good MWOD for class, show it to a coach and you get to pick a WOD that will be in the cycle.
Team Freylikhman was crankin' today!
Sunday WOD: 2011 CF Rgional WOD#6
Reminders:
1.) On Ramp class starts Monday, July 25 @ 7:30PM.
On Ramp Schedule:
Monday, July 25, 7:30 PM
Wednesday, July 27, 7:30 PM
Friday, July 29, 6:00 PM
Monday, August, 1 7:30 PM
Wednesday, August 3, 7:30 PM
Friday, August 5, 6:00 PM
Monday, August 8, 7:30 PM
Wednesday, August 10, 7:30 PM
Friday, August 12, 6:00 PM
All classes will begin promptly at the above referenced times and will run for approximately 1 hour.
Brenda is out of on-ramp and in the mix with her eyes on the maillot jaune.
“Team Bull”
Teams of 2, start together with
1 loop, then with 1 athlete working at a time hit
400DU,
100OHS, (135/95)
100Pulls,
and bookend it with 1 team loop.
Original Bull Workout was in honor of:U.S. Marine Corps Captain Brandon “Bull” Barrett, 27, of Marion, IN, assigned to the 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based out of Camp Lejeune, NC, was killed on May 5, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by his parents Cindy and Brett Barrett, his sisters Ashley and Taylor Barrett, his brother Brock Barrett, and his grandmother Carmen Johnson.
