Chief Petty Officer Nate Hardy was killed February 4th, 2008, during combat operations in Iraq. Nate is survived by his wife, Mindi, and his son Parker.
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WOD – 1/19/12
“Nate”
Complete as many rounds as possible in 20 minutes of:
2 Muscle-ups
4 Handstand push-ups
8 Kettlebell swings (70#/53#)
Post rounds completed to comments.
Compare to 6/27/11.
John rockin the Fat Bar (yes, it’s home made…lol)!
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WOD – 1/18/12
Take 25 minutes and find your 1 RM Back Squat.
Rest 5 minutes, then….
Complete as many rounds as possible in 8 minutes of:
7 Bodyweight Back Squats
100m Sprint
Post results to comments.
Pull-ups & Toes-to-bars…..your hands will LOVE you!
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Blood test anyone?
So you hear us talk all this jazz about systemic inflamation, but how does one know if they are going through a inflammitory period? Check out…….
How to Tell If You’re Infamed: Objective and Subjective Inflammatory Markers written by Mark Sisson.
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WOD – 1/17/12
With a continuous running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute…continuing as long as you are able.
Use as many sets each minute as needed.
Post number of minutes completed to comments.
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WOD – 1/16/12
Five rounds for time of:
5 Power cleans
12 Hand-release push-ups
15 Wallballs (20#/14#)
Post time and weight used for the power cleans to comments.
Another GOOD day!
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WOD – 1/14/12
Complete as many rounds as possible in 20 minutes of:
18 Box jumps (24”/20”)
15 Toes-to-bar
12 Pull-ups
Post rounds completed to comments.
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CFR “Suck Less Clinic” – Clean & Jerk Edition TOMORROW from 11AM-4PM.
For more information or to find out how to register click HERE.
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WOD – 1/13/12
Take 20 minutes to work on muscle-up transition exercises.
then,
Five rounds for time of:
5 Deadlifts (275#/195#)
10 Ring push-ups
Post time to comments.
The 6AM class rollin out their bits.
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WOD – 1/12/12
For time:
Run 800 meters
30 Overhead squats (135#/95#)
Run 800 meters
Post time to comments.
Monthly PR’s Go HERE!
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WOD – 1/11/12
Part 1
Two rounds of:
Max handstand push-ups in 1 minute
Rest 45 seconds
Max box jumps in 1 minute
Rest 45 seconds
Max squats in 1 minute
Rest 45 seconds
Part 2
21-15-9 reps for time of:
Hang power cleans (115#/85#)
Ring dips
Post results to comments.
CONGRATULATIONS to Mr. Pink (Tim) and his wife Melissa as they welcomed Kristian Timothy Waples into the world this past weekend!! We wish you guys a lifetime of health and happiness! Hopefully we will see the Waples Family SOON!!!!!
I must say, you guys make some good looking kids…..he is PERFECT!!!!!
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WOD – 1/10/12
Shoulder Press
1-1-1
Push Press
3-3-3
Push Jerk
5-5-5
Post results to comments.
The December 2011 On-Ramp Class (from left to right): Rory, Mike, Sean, and Bob.
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WOD – 1/9/12
*Partner WOD*
Complete as many rounds as possible in 12 minutes of:
Row 250m
Squats
* In this workout, Partner #1 will row 250 meters while Partner #2 performs as many squats as possible until Partner #1 finishes the row. Partners will then switch. As Partner #2 rows 250 meters, Partner #1 will pick up where Partner #2 left off on the squats. This rotation will continue until the 12 minutes expire. Both squat count and row meters are CONTINUOUS.
Score is the total number of meters rowed plus the total number of squats completed.
Post score to comments.
