1) 3 Rounds not for time
10 - 20 sec Handstand
Walk/Hold
1 Rope Climb
5 Ring Dips*
5 Chest To Bar Pull Ups*
2) 4 Rounds Not For Time:
100m Sled Pull*
10 Hollow Bodies
10 Supermans Read more »
1) Clean Pulls*
3 X 5 (Ascending)
2) 4 Rounds For Time, 15 minute
Cap
200m Farmers Walk with 45/35
plate in each hand (can hold
however they wish)
20 Double Unders
10 Toes to Bar
5 Pistols Left Leg*
5 Pistols Right Leg*
Run 200m
*The Sub for Pistols is a goblet
squat (24/16) Read more »
1) Shoulder Press
3 X 5 (Ascending)
2) Partner WOD:
20 min AMRAP****
5 Hang Power Cleans (95/55)
10 Front Squats
15 Push Press
Partners work 1 at a time in 5
minute intervals, so Partner A
works 0:00 - 5:00, Partner B
works 5:01-10:00, Partner A
works 10:01-15:00, Partner B
works 15:01-20:00. Score is Read more »
1) 3 Rounds not for time
10 - 20 sec Handstand
Walk/Hold
1 Rope Climb
5 Ring Dips*
5 Chest To Bar Pull Ups*
2) 10 rounds:
50m Banded Sprint
Partner A will Sprint 50m with
Partner B holding onto Green
Band around Partner A's waist. At
50m, partners switch roles, Partner
B becomes the Read more »
1) Snatch
3 X 3 (Ascending)
2) 15 min AMRAP
7 KB Snatch Right Arm (24/16kg)
7 KB Snatch Left Arm (24/16kg)
Run 400m
7 Chest To Bar Pull Ups
7 Goblet Squats (24/16kg)
7 Handstand Push Ups*
Sub for Handstand Push Ups is
14 Hand Releas Push Up Read more »
Our next On Ramp Beginners program starts Monday, October 6th. Tell your friends, Everyone gets 2 weeks for Free! Click here for all the details!
Our next Ladies only Get Fit Bootcamp begins Monday, October 6th at 6:30pm. For details or to sign up click here!
Get ready for the Warrior Dash with our Saturday, Warrior Dash WOD's! They will be Read more »
1) Front Squat
3 X 5 (Ascending)
2) Cleans
3 X 5 (Ascending)
3) 8 min, every min on the min
3 KB Swings (32/24kg)
8 Burpees
Score:
If you achieve all your reps in
each minute, score is the amount
of time left in the last round. If
you do not complete all the Read more »