Countdown

Push-press
5-5-5-5

100 push-ups for time

Fuel for the Fire

Jordan is a new athlete in CrossFit, here he's showing off great form on the press, full extension and head through the bar.....way to go rookie!

Deadlift
3-3-3-3-3

For time:
400m run
20 Sit-ups
30 Kb Clean and Press
20 Sit-ups
400m run
20 Sit-ups
30 Kb Clean and Press
20 Sit-ups
400m run

Break Ground

The current on-ramp class graduated last night, look for some new faces in class next week. We have 11 new members, welcome them with smiling faces and big hugs ;-)

Skill work:
Ring Movements- dips,L-sit, push-up,row, etc

Complete 4 rounds of
1 min max reps at each:
Db push-press (30#)
Broad jump
Sledgehammers (20#)
Rest

Transformer

Man-makers anyone?

Hang Squat clean
5-5-5-5

"Jeremy"
21-15-9
Overhead squats
Burpees

Head Rush

Chest Press:
10-10-10-10-10


AMRAP in 15min:
250m row
10 HSPU
15 KTE

Hunt

Marcos...Business as Usual

Back Squat
Work up to heaviest single


4 rounds for time:
12 thrusters
9 box jumps

Partner Wod

Each person completes 3 rounds for time:
115lb plate shuttle
max rounds of:
7 kb swings (53/35#)
5 Ring push-ups

Atlas

We hope everyone who came last night really commits to the Paleo Challenge. You will notice a difference within the first week. Remember to come to our Longmire location on Sunday between 2pm-4pm for pictures.

3,000 lbs ground to overhead

Fish and Chips

Press
1-1-1-1-1

21-15-9
Wall-balls
Deadlifts

Dance the Dance

Here are some CrossFit athletes who came out last Saturday to run and support our 5k in 18 degree temperatures. Thanks Kathy Brewer, Gary and Katie Guilbeau!

Overhead Squat
3-3-3-3-3


2min max reps burpees
2 min rest
4 min max reps man-makers (30#)
2 min rest
2 min max reps burpees

Every Little Thing

Sumo Deadlift
5x10 at body weight

90 second ring-plank hold
4 rounds of:
5 power clean and jerk (135#)
10 chest to bar pull-ups
90 second ring-plank hold

Brave the Weather

Carol Rodriquez showing off her skills on a shuttle run last week.

Tabata push-ups

2 rounds for time:

400m run

50 squats

400m run

50 lunges

Game Time

Max Reps Pull ups

rest 5 min.

2K Row

Control

Push-Jerk (behind the neck)
3-3-3-3-3

4 rounds For time:
20 pass-through lunge steps (53#)
20 Kb single arm swings (35#)
15 Db Cleans (45#)

Swagger

Handstand Hold
3 attempts at max length of hold

20 min AMRAP
7 push-press (95#)
30 double unders
30 medball slams(20#)

Get up and move

Beth Miles is one of our athletes in the 8:30am "ladies only" class. She is showing off her deadlift skills.

Deadlift
1-1-1-1-1-1-1

"Marcos"
4 rounds for time:
400m Run
10 Turkish Get-ups (20 / 12kg)

thats the name of the game

front squat
5-5-5-5-5

5 rounds for time:
250m row
25 pvc OH squats
15 pull-ups

Chutes and Ladders

Thats right, Daren doing burpees on top of a mountain, in -5 degree weather, and ski boots. CrossFit baby!

Ladder Progression-
1st minute- 5 push-ups
2nd minute- 5 sit-ups
3rd minute- 6 push-ups
4th minute- 6 sit-ups
5th minute- 7 push-ups
6th minute- 7 sit-ups

continue pattern until you do not complete the reps allotted in the minute. upon failure rest one minute then complete 2 rounds of the failed exercise and reps, with no time factor.

Baby it's cold outside....

Our 5k this morning was a huge success, I want to thank everyone who came out this morning in the 18 degree weather and participated!

Thursters
5-5-5-5-5

3 Rounds for time:
5 Squat Clean Thruster
10 Shuttle Runs
30 KB Swings

Sub Zero

3-2-1 GO!!!

Snatch Grip Deadlift
3-3-3-3-3

5 rounds for time:
5 hang cleans
10 push-press
5 burpees

Repeat, Repeat, Repeat

Skill work
Double unders

For time:
21-18-15-12-9-6-3
SHDP (75#)
Ring Rows

Heavy Heart

Power clean
3-3-3-3


20 min AMRAP:
200m over head plate run (45#/25#)
15 KTE
12 Back Extensions
9 sit-ups

Rebellion

Split jerk
3-3-3-2-2

5 rounds for time:
10 wall-balls (20#)
15 box jumps (24" box)
20 renengade rows (30#)

post thoughts to video in comments

Hypoxia

Traci Smith and Niki Lewis are two of our star athletes in the 8:30am "Ladie's Only" class.

Back Squat
3 attempts at max load

3 rounds for time:
400m row
400 m run
40 double unders

Start it off right

Our next On-Ramp class starts this Monday, click here to sign up.

Tabata Something Else
tabata intervals of:
pull-ups
squats
push-ups
sit-ups

1 min rest between exercises