Jun 24, 2017

 Iron Major On-ramp, 24 June 2017
Great work to all who attended! 

Jun 22, 2017

Friday 2017.6.23

Warmup

-Jump rope 2-3 mins
-Inchworm “out”
-Spiderman “back”
-PVC pass throughs


Then
-Partner Up for “Junk Yard Dog”

Then
-Pull ups and Thruster progressions as desired

WOD

“Fran Forever”

Same format as 13.5, but normal chin-over-bar pull ups and 45/75lb thrusters.
Complete as many rounds and reps as possible in 4 minutes of:
  • 45/75 pound Thruster, 15 reps
  • 15 Pull-ups
-If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
-If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.

-If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes. 
Etc.


Two person teams perform the tasks. During any four-minute block, one member performs thrusters and the other does pull-ups, but only one member may work at a time.   If the team completes three complete rounds of thrusters and pull-ups (90 total reps), they earn another four minutes.   But – this - looks – so - easy… The weights are too light… Post your retractions along with rounds and reps completed to this blog.  

Jun 21, 2017

Thursday 2017.6.22

Warmup

-As preferred, Row 500m/Run 400m/2-3 min Jump rope
-Inchworm “out”
-Spiderman “back”
-PVC pass throughs

Then

-10 - 12 GHD hip extensions
-10 - 12 air squats
-10 - 12 DB/KB single arm press

WOD

CrossFit Total: 1 rep max (RM) of squat, press, and deadlift


Post your achievements!

Jun 20, 2017

Wednesday 2017.6.21

Warmup

-Jog/Run 400m
-Inchworm “out”
-Spiderman “back”
-PVC pass throughs

Then

-10 - 12 Air squats
-10 - 12 GHD Sit-ups

WOD

4 Rounds For Time: Run 400m, 50 squats 

Post your times!

Jun 19, 2017

Tuesday 2017.06.20

Warmup
- Jump rope 2-3 mins
- Inchworm “out”
- Spiderman “back”
- PVC pass throughs
Then
- 12-14 Air squats
- 10-12 Ring dips
- 8-10 Pull-ups


WOD

20 Minute AMRAP:

“Cindy,” 5 pull ups, 10 pushups, 15 squats
Or
“Mary,” 5 HSPU, 10 pistols, 15 pull ups

Jun 18, 2017

Monday 2017.06.19

Warmup
- Row 500m
- Inchworm “out”
- Spiderman “back”
- PVC pass throughs
Then
2 rounds not for time
- 10 -12 GHD Hip extensions
- 10-12 Single Leg (alternating) KB deadlift (light)
- 10-12 Single Arm (alternating) KB full snatch (light)
Then
- DL/OHS progressions as needed to working load

WOD

For time: Reverse Ladder - Deadlift and Overhead Squats (115/75lb).
- 10DL 1 OHS
- 9 DL 2 OHS
- 8 DL 3 OHS

- 7 DL 4 OHS, and so on

Post to comments.

Jun 15, 2017

Friday 2017.06.16

Warmup
- 2-3 mins jump rope
- Inchworm “out”
- Spiderman “back”
- PVC pass throughs
Then
- 3XBurgener warm-up (PVC and or empty bar as desired)
Then
1 round round not for time
- Row 250m
- 8-10 Wall ball shots
- 6-8 Ring dips

WOD
For time:
30 Snatches 75/55
30 Calorie Row
30 Wall Ball 20\14
30 Calorie Row
30 Ring dips
30 Calorie Row

Post time to comments