Onramps: Julie 9, Richard 12

Three to go, Julie.  Way to go!

 

 Richard finishes his Onramp - woohoo!  He's off to sample WODs from CrossFit boxes across the country.

Onramp 1 time: 5:34
Onramp 12 time: 5:23
Great job!

Richard Onramp 11

 Just one more Onramp to go!

Toes To Bar, Thrusters, Julie Onramp 7

Welcome back, Meg and Pasi!  They brought a brand-new crossfitter!

Gym WU 1

Burgener WU

Mobility

• Squat bottom position
• Thoracic spine

WOD
25-12-9

• Toes To Bar
• Thrusters

Limit 15'

Stretch

Onramp: Richard 10, Emily 1

There, all caught up, I think.  Here's from today.

 Richard working on his mobility after the WOD.  Only 2 to go!

 Welcome to Emily!  She did her first Onramp today.  Time: 7:06.

Onramps: Julie 6, Richard 9

Julie finds the groove on wall ball.

Rick getting close to Nature on the push-ups.

Double Unders, KB Swings, Clean & Jerk

After.  I needed that.

Gymnastic WU 1

WOD

• 60 Double Unders
• 30 KB Swings
• 15 Clean & Jerks
• 30 KB Swings
• 60 Double Unders 

CFW Saturday

Another great workout at http://www.crossfitworthy.com.

My partner, Erica.

Warmup

• Indian Run
• Jerome

Partner WOD

1minute

• Squats or
• Pushups

Then switch

• 400m Run

1 minute

• Abmat Sit-ups or
• Renegade Rows

Then switch

• 400m Run

30 seconds

• DB Thrusters

• 200m Run

Post combined reps.

Deadlifts, Burpees

Thursday:

Kirsten maxing her clean.

Gym Warmup 2

ME 2 x Clean

WOD
21 - 15 - 9
Deadlifts @60%
Bar-facing Burpees

Gymnastic Volume

It wasn't all that tough a workout for us, but Baxter saw Pukie!

WOD

Gymnastic Volume

EMOM for 10'

submaximal reps, stay within 2

Repeat with another skill

Bear Complex

Kirsten showing good position at the bottom.

We did a quick WOD at CrossFit Worthy in Mount Pleasant before Jeremy gave his Paleo Challenge presentation.

The Bear Complex
5 rounds, not for time.
Each round consists of 7 circuits of;

• 1 Power Clean
• 1 Front Squat
• 1 Push Press
• 1 Back Squat
• 1 Push Press

Post loads to comments.

Beach WOD

Happy crossfitter on the beach at Sleepy Hollow State Park.

Warmup

• DROM
• Swim

Skill

• Swim drills

WOD

AMRAP in 10 minutes

• 25m Swim
• 10 Burpees

CFW Saturday

Almost there.

An interesting Saturday morning at CrossFit Worthy.  Jeremy is doing some great programming!

Warmup

• Indian Run
• Jerome

WOD with partner
AMRAP in 10 minutes

• 2 round of Cindy, then switch off
• Jump Rope

3 minutes rest, then

Partner Karen
Partner completes

• 9 deadlifts
• 9 pushups

then switch

Best of luck to everyone at CFW as they start their Paleo Challenge next week

Lansing Edition: Slam Ball Sprint

Jolene on the slam ball sprint.

Warmup

• Run
• Squat
• Pushups

New skill

• Deadlift - odd object

WOD

2 rounds:

• 30 second max ball slams, then rest.
• 100 meter slam ball sprint, then rest.

The big takeaway from this workout was maintaining the proper position at the start of every lift, even when tired:

• Weight on heels.
• Hips down and back
• Chest up

 Awesome job, everyone!