Chipper, Rick Onramp 8

Rick in mid-WOD

 Warmup (10’)

Gymnastic warmup 1

Skill (5’)

• L-Sit

Strength (10’)

• ME Back Squat [mpg]

WOD

3 rounds for reps, each station for 1 minute:

• Tire Flip [wmv][mov] 
• Box Jump [ wmv]
• Double Unders [wmv][mov] (sub tuck jumps)
• Kettlebell Swing [wmv][mov]
• Rest

Cash-out

Stretching (5’)

Mobility Homework (10’)- Episode 249:  Improving Hip Extension (And Internal Rotation) for Running

• Roller or peanut, on side, Straight leg, mash hip tissue.  Rotate leg from external to internal.
• Samson hip flexor, banded forward, block internal rotation with KB.

Rick did Onramp 8

WOD

10!

• DB Hang Power Cleans
• Abmat Sit-ups

Rick's time: 5:34

CF Warmup WOD, Julie Onramp 8 (oops!)

 Julie psyched up for her cleans.

Warmup (10’)

• 800m Run

NORCAL WU

Burgener WU

Strength (10’)

• ME Snatch

WOD

CF Warmup

3 rounds of 10 reps of

• Samson Stretch (1 minute for both sides.)
• Overhead Squat @ 60%
• Sit-up
• Back-extension
• Pull-up
• Dip

Time limit:  20 minutes

Stretching (5’)

Mobility Homework (10’)-  Couch Stretch


Julie did Onramp 8.  Oops! I skipped ahead.


WOD
10!
DB Hang Power Cleans
Abmat Sit-ups


Julie's time:  5:56 with 15# DBs.

Rick, Onramp 7

 Rick just t'other day.

WOD (Chipper)

• 400m Run
• 15 Walking Lunges
• 15 Body Rows
• 15 Thrusters
• 15 KTE
• 400m Row

Julie Onramp 5

 Julie mid-WOD on knees to elbows.

WOD
3 rounds with rest
300m Row
5 KTE
10 DB Push Press

Julie did
2:01
1:55
1:54

Great job!

OH Walking Lunges, Wall Ball, Pull-ups

Warmup (10’)

KStar WU

Mobility Homework (10’)- 

• Thoracic mobility, you choose.
• Overhead mobility, you choose.
• Squat bottom mobility, you choose.

Strength (10’)

• ME Snatch Balance [wmv] [mov]

WOD

AMRAP in 15’

• 100’ Overhead Medball Walking Lunges
• 15 Wall Ball
• 15 Pull-ups

Skill (5’)

Levers Progression - Pt.3

Front Levers

Stretching (5’)

Julie Onramp 4

Julie bringing home walking lunges in 90 degree heat.


WOD
3 rounds:

• 200m Run
• 30' Walking Lunges
• 10 Jumping Pull-ups

Julie did hers in 5:55.  Mercy!

Ball Slams, Double Unders, Mom Rows, Julie Onramp 3

 Julie bringing it home with DB thrusters.

Warmup (10’)

Gymnastic warmup 1

Mobility Homework (10’)- 

• Thoracic mobility, you choose.
• Overhead mobility, you choose.
• Squat bottom mobility, you choose.

Strength (10’)

• DE Overhead Squat [wmv][mov]

WOD

5 rounds

20 ball slams

20 double unders

Time limit:  15 minutes

Cash-out

Skill (5’)

Levers Progression - Pt.2

Back Levers

Stretching (5’)

Mom did a 20 minute row.

2416

4:09.9/500m average pace.

Julie did Onramp 3:

3 rounds:

200m Row

10 DB Thrusters

Gymnastic Volume, Mom WOD, Onramps: Laura 1, Julie 2, Rick 5

Welcome to Laura who came in and tried out a WOD!

Julie was here for her second Onramp already.  Here she is in the squat workout from yesterday.

A big day with 5 people doing 5 different WODs.  Here's mine:

Warmup (10’)

Gymnastic warmup 2

Mobility Homework (10’)- 

• Thoracic mobility, you choose.
• Overhead mobility, you choose.
• Squat bottom mobility, you choose.

Strength (10’)

• ME Overhead Squat [wmv][mov]

WOD

• Gymnastic Volume, 2 X 10 minutes each.

Pick a gymnastic goat, Pull-ups, HSPU, or muscle-ups.

Repeat sub-maximal reps on the minute for 10 minutes. 

stay within 2 reps for all sets.

Record reps and total to comments.

Skill (5’)

Levers Progression - Pt.1

back and forth inverted on low rings.

Stretching (5’)

Mom did 3 rounds of 

3 Harriett Burpees

300m Row

in 8:50

Laura did Onramp 1

200m Run

15-12-9

Squat

Push-up

Body Row

200m Run

in 7:50

Julie did Onramp 2

10!

Medball Deadllift

DB Push Press

in 3:42

Yesterday, Onramp 1

in 8:41

Rick did Onramp 5

3 rounds

300m Row

5 KTE

10 DB Push Press

Whew!  Well done everyone! Goodnight.

Rick Onramp 4, Mom's Beach WOD

Rick's walking lunges.

Rick did a great job on the Onramp 4 WOD:

3 rounds:

200m Run

30' Walking Lunges

10 Jumping Pull-ups

When I returned from work, I found that Mom had designed her own WOD:

Me? I took a rest day.  I'm still recovering from a week with Kirsten, the Sports Tornado!

Mom WOD: Squat, Push-up, Press

Mom sporting her Crossfit Worthy T-shirt.

WOD

3 rounds for time:

• 10 squats
• 10 Push-ups
• 10 Press

Way to go, Mom!  Your movements have improved greatly!