Tuesday 100706
As many rounds as possible in 12 minutes of:
5 Burpees
10 Dumbbell split cleans (Men 45 lb dumbbells, Women 25 lb dumbbells) (alternating leg each rep)
20 Sit-ups (hands interlaced behind the head and feet can be anchored with dumbbells)
Post rounds to responses.
Monday 100705
Today, July 5th we will be offering the following classes; 6am, 9am & 11am. Daycare will be offered at the 9:00am class.
“Cat Fight”
3 Rounds for time of:
400 Meter run
50 Wall ball shots (Men 20 lb ball, Women 14 lb ball)
21 Kettlebell swings (Men 55 lbs, Women 35 lbs)
12 Pull-ups
10 Clean & jerk (ground to overhead) (Men 135 lbs, Women 85 lbs)
Post time to responses.
For this week only the On Ramp classes will be on Tuesday and Thursday at 6:30pm. For the rest of the month following this week the On Ramp classes will be on Monday and Wednesday at 6:30pm.
Sunday 100704
Rest day
On Monday, July 5th we will be offering the following classes; 6am, 9am & 11am. Daycare will be offered at the 9:00am class. Have a happy and safe July 4th weekend!
Saturday 100703
Complete as many rounds in 20 minutes as you can of:
30 Box jumps (Men 24″ box, Women 20″ box)
20 Push press (Men 115 lbs, Women 75 lbs)
30 Pull-ups
Post rounds completed to comments.
On Monday, July 5th we will be offering the following classes; 6am, 9am & 11am. Daycare will be offered at the 9:00am class. Have a happy and safe July 4th weekend!
Friday 100702
In this workout you will have 4 five minute rounds with a 1 minute break between rounds. Each round consists of a 400 meter run at the start of each round. After you complete the 400 meter run you will have the remaining 5 minutes to complete 1 of the following 4 exercises for max reps in each round. You choose the order of the exercises for each round.
Wall ball shots (Men 20 lb ball, Women 14 lb ball)
Rowing (Calories)
Burpees
Pull-ups
Post total reps to responses.
Compare to November 7, 2009.
