Overhead Press-Push Press

Overhead Press 3x5

Push Press 3x5

Rest

AMRAP in 8 minutes of:

Wall Ball 15 reps

Overhead Walking Lunges 1.5/1pd KB 10 reps total

Burpees 5 reps

Post rounds to comments

Fall is here! But where are you? Don't miss the opportunity to train in some of this great weather that we are having right now. We've got some new toys in the box and they are dieing to be used. Start the fall-winter out right by re-focusing on your fitness goals. We are starting another strength cycle this week, so don't miss it.

The time for change is today. There is no better time than that of today...

Comments

Corey commented on 11-Oct-2010 07:42 AM

HUGE class this morning! It was cool to have that many people. SP - 95-105-115-125-135(1). PP - 125-135-145-155-175(2). AMRAP - 5 rounds plus WB and lunges. It was great to go up against some stiff competition. I think the new saying is "Pete will always do one more". Or maybe I was just slightly more fatigued from throwing up so much more weight on the PP :)

Tina Neuwirth commented on 11-Oct-2010 04:58 PM

I love the trash talkin' Corey...Pete needs it! I hope the Friday class is a big one too. Last week was great having everyone there! Today I did the first part of the WOD...no time for the MetCon, but I can't say I was rushing to get to it today! SP: 45-55-65-70-75 (x2 and 1 with assist), PP: 65-70-75-80-85. Same numbers as last time with the SP, 10# down on my PP. I felt like I could do more, but everything is starting to pull in my abs, so I am finally having to slow down some things a little bit. I hope not to lose too much capacity in the next 18 weeks!

Coach D commented on 11-Oct-2010 05:24 PM

WOD-CFE SWIM intervals, 1500m total, 600m, 10 breath rest, 300m 8 breath rest, 4x100m 6 breath rest between, 4x50m 4 breath rest between.
CFFTW WOD-OP-115-125-135-135-145/PP-135,150,165,170,190

Michele commented on 11-Oct-2010 05:50 PM

Did Friday's WOD - 4 rounds for time of 400m row, 8 reps BS@70% of 1 rep max, 15 pushups. Time-15:53. Did all full pushups, 1st round with 70%(80#)and remaining with 75#. As close to Rx'd as I could get!

Peter commented on 11-Oct-2010 05:54 PM

OH: 95-105-115-125-135 | PP: 125-135-145-155-155(1) F | AMRAP 5 rounds + 1 burpee. Four more and I would of had 6 rounds. Corey, way to get after it. By the way, I think you did 2 Thrusters with 175.

Coach D commented on 11-Oct-2010 07:27 PM

CFFTW Metcon WOD-4 rds+4 lunges,Rx. Way to kill it guys. I was behind you today. Must be the old age, hehe! Or the stuff above, hehe!

Candace commented on 11-Oct-2010 07:48 PM

OHP-55-60-65-70-75(1,2f)-70-(2,1f). PP-75-80-85-95-105(2,1f)PR! Metcon: 3 rounds + some WB. Used 14#ball,1 pood, then 3/4 pood. Fun workout. But my legs were shot. Darin, you're only as old as you feel!

Reed commented on 11-Oct-2010 10:32 PM

OVHD Press: 85-95-105-115-125 Push Press: 125-135-145-155-165(2) AMRAP: 4 rds 5 lunges Rx'd. Kinda odd that the burpees were the easy part of that wod which is not usually the case. Great group tonight!

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Metcon

WOD

Dynamic mobility before the WOD

AMRAP in 16 minutes of;

Burpees 8 reps

Wall Ball 10 reps

Weighted Overhead Carry 45/25 40 meters

Post rounds to comments

Remember that today starts our 6am Tuesday and Thursday On Ramp classes! Any On Ramp member can come to this class and get training. We are also opening this class up to general membership for Open Gym time for the WOD and skill work!

Boosting your TESTOSTERONE and Growth Hormone! 

Want to grow faster, be stronger, develop more bone mass, muscle mass and have more sex drive? Exercise and lifestyle are key factors to helping us with all of these areas. There is overwhelming research to show that exercise and proper diet can support improved testosterone and HGH production. Males and females need these two essential hormones to support a myriad of biological functions. Thus, the power of CrossFit! High intensity exercise gives your body a boost of nuero-endocrine activity that is second to none. There is more evidence than ever that daily exercise and proper eating can stimulate levels of these hormones. The normal regression of testosterone levels is approx. 1-1.3% per year starting at the fourth decade of life. So, no matter what, if you are a 40 year old male, you are automatically producing less. One way to think about body functions and fitness is this, there is no steady state to human fitness! You are either progressing forward or rolling backward. So, keep on training, supporting your training with proper diet and resting and performing daily mobility and stretching.

Comments

Tina Neuwirth commented on 05-Oct-2010 07:55 AM

Workout at the clinic today. Max rep incline push ups (feet on swiss ball) x 3: 35, 22, 22. Much less on the first round than I expected based on previous results, but I stopped that time as much due to the blood rush to my head as anything else! Then AMRAP in 6' of 10 DB Snatches (5 ea arm) and 10 one leg scales (5 ea leg) with 15# on both activities: 5 full rounds.

Corey commented on 05-Oct-2010 08:20 AM

Although I was the only participant at the new 6:00am wod I can feel the momentum building for this class. Tough to get moving out in the backyard cold but Miles did his best to get me motivated. 8 rounds plus burpees and 7 wb's as rx'd.

Charlie commented on 05-Oct-2010 11:10 AM

100 burpees for time in hotel gym-8:48...very humbling baseline for me. finished with 50 push ups, 50 sets of flutter kicks

Michele commented on 05-Oct-2010 12:18 PM

Metcon - 7 full rounds (10#WB, 25#OVH carry). 16 minutes seemed like a very long time today!....What is a flutter kick?

Coach D commented on 05-Oct-2010 07:38 PM

CFE WOD- Since I broke my toe I had not run more than 6x200m last week in a wod. No running for 5 weeks. But, I believed due to swimming wods, aerobic capacity should be adequate for running. Broad based time and "modal demands." 24:48. The pace maintained allowed a fairly normal level of conversation. Other than calf fatigue, my normal nemesis, the aerobic capacity of the run felt better than ever. Luv it!

Matt commented on 05-Oct-2010 08:35 PM

8 rounds plus 7 burpees as rx'd

Athena commented on 05-Oct-2010 08:39 PM

10 rounds. Used 10# for wallballs and substituted 50# farmer's carry instead of overhead. The Fran cough is back with a vengeance!!!

Craig commented on 05-Oct-2010 09:47 PM

7 rounds plus burpees and wall balls in the 8th as prescribed. Being 6'6", the wall balls aren't too bad, but the 245 pounds makes the burpees a bit rough.

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"Bet You Didn't Know"

WOD

"Nicole" AMRAP in 20 minutes

Run 400 meters

Max rep pull-ups

Post number of rounds and pull-ups to comments

Craig Bickley, our first "Bet you didn't know member"

Bet you didn't know is exactly just that. Every so often we are going to post some interesting facts about one of our members (with their permission of course), that we bet you didn't know! 

Here are some interesting facts that we, "bet you didn't know!"

Craig was a professional wrestler for 2 years named Chris Jekyll for the NWA-Southwest in Fort Worth

In 2000, He won the Toastmasters Humorous Speech Contest at it's highest level

He was once on a game show named, "Whatta ya think?" and won the grand prize

Majored in electrical engineering at Texas A&M, but he has written a Big XII football column for the Texas Tech website for 6 years

He has had the cover story for DFW "Sports Weekly", three times

He once had a youtube video get over 150,000 hits

Check out Craig's Wrestling Video as "Chris Jekyll"

Comments

Elisabeth commented on 02-Oct-2010 10:54 AM

Very cool to know about Craig. CFFTW seems to have some interesting people.
10 RFT 75# DL (15)/10 Push ups= 12:47. (working another weakness -Push ups)

Corey commented on 02-Oct-2010 11:26 AM

Very cool Craig! Awesome move on that video. Overhead squats today to work on a weakness. 5x5 95-115-135-155 then back to 135 because Miles noticed a break in my form. He took a video on my phone and sure enough my knees were going forward. Worked on some form drills with the bar. Thanks Miles. Good to see Kimberly back at the box. Then ran a few 400m at the track. Pushups later today to work on another weakness.

Michele commented on 02-Oct-2010 06:32 PM

Besides being chief cook and bottle washer all day for Megan and 10 of her closest college friends, I decided to go for a quick 1 mile run to celebrate the Sooners victory over Texas today! Boomer Sooner!!! 1 mile run - 9:20

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AMRAP

WOD

Dynamic mobility and warm-up before the WOD

AMRAP in 14 minutes

Hang Cleans 5 reps 135/95

Sprint 200 meters

Pull-Ups 10 reps

Post time to comments

Remember to keep checking on the endurance blog for 10k running training in preparation for the November 7th DFW Mud Run!

The greatest weakness is the one we can't expose...

Comments

Corey commented on 27-Sep-2010 07:43 AM

6 rounds even with the AM group. Really great group this morning. So here's where the rubber meets the road on what Dman tells us..... Work on flexibility and mobility. Pete got me by 2 hang cleans because of, other than his superman abs, my lack of shoulder mobility. While I had to break up my last two rounds of pullups because I lost my kipping, Pete did them unbroken and I found myself needing to catch up on the cleans and the run. Great job Ab Man.

Peter commented on 27-Sep-2010 09:10 AM

Great class this morning! I did a little too much celebrating for my 30th this weekend and felt an unsettled feeling in the stomach. However, I kept my composure and pulled through. I beat Corey by 2 reps and it was a very good race this morning. Great job Corey! Good job to all.
As Rx'd 6 rounds + 2 hang cleans.

Michele commented on 27-Sep-2010 10:37 AM

New post to Nutrition Blog today!

Don commented on 27-Sep-2010 01:10 PM

It was a good WOD this morning. I felt great on the runs but the pullups and cleans were really tough. I had fun watching Pete and Corey compete...it was hard not to get distracted and keep working. 4 rounds + 3 hang cleans.

Tina Neuwirth commented on 27-Sep-2010 01:15 PM

Wish I could have been there to see the epic clash of Corey, King of the Burpees, and Pete, King of the Box! Today I did a very sorry two mile run/walk. Running is still really getting me, though I seem to be holding onto everything else fairly well. 19:36 which is a good 2 mins slower than my usual average for this route. Oh well, at least I'm still doing it! Have a great day!

Matt commented on 27-Sep-2010 09:01 PM

6 rounds, as rx'd. Gut buster. Almost puked.

Peter commented on 27-Sep-2010 10:57 PM

Quick Bedtime WOD: 100 pushups for time: 3:17...I'm spent.

Candace commented on 28-Sep-2010 09:11 AM

85# cleans, used red band and blue band for pull ups. 4 rounds. Anything with running in it.....Im just glad I dont quit.

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Clean & Jerk 3-3-3-2-1

WOD

Dynamic Warm-up before the WOD

Clean & Jerk 3-3-3-2-1

Rest

AMRAP in 6 minutes

KB Swings 20 reps 2/1.5 pd

KTE 10

Post loads and rounds to comments

Ok, the jury has voted and it looks like we will be doing Fight Gone Bad @ 9am @ our box on Saturday. We will all plan to meet at 9 am for the WOD. Let's all try to be here. This will be a good opportunity to meet members who you have not met in the box before. Donations will be accepted and they will all go to the FGB V fundraiser for The Wounded Warrior Project and Live Strong! The 8am class and 10am class will be cancelled. If you are an On-Ramp athlete, come at nine and we will still have class.

A lifetime of training for just ten seconds - Jesse Owens

Comments

Clayton commented on 22-Sep-2010 12:07 PM

Check out this blog. From Sage Burgener, one of our Oly lifting heroes. Good stuff. Overhead Squat everyday!!
http://www.crossfitinvictus.com/blog/

Tina Neuwirth commented on 22-Sep-2010 03:07 PM

Did The Chief today (w/ 85# power cleans). I was just trying to keep moving and not overheat! Don't think I succeeded on the overheating part since I was dripping when I was done! 4 rnds + cleans, 3 rnds + cleans and 5 pu's, 3 rnds + cleans, pu's, and 4 squats, 3 rnds + 1 clean, 3 rnds + 3 cleans.

Reed commented on 22-Sep-2010 07:04 PM

I would like to say Im sorry for today. Im sorry to Corey and Charlie and everyone else who was at the Box tonight. Im not sure what happened to me or really why I left but I did and Im sorry. Sorry D, I think my diet was to blame but like I said Im not really sure. I will try to come back thursday and do this wod. Again, I am sorry.

Elisabeth commented on 22-Sep-2010 08:22 PM

C&J- 3-3-3-2-1: 65-75-85-90-95(F). Failed on the C& J both on 95#. Never thought i would say this - but love olympic lifting..Glad to have failed.. failure never felt so good.

Troy commented on 22-Sep-2010 08:35 PM

C&J: 85-105-115-125-135. Metcon: 3 rounds + 3 KTE with 1.5 pood.

Pam commented on 22-Sep-2010 08:35 PM

Awesome job Elisabeth!! C&J-3-3-3-2-1: 65-75-80-85-90. Metcon: 3rds + 11 KB's, 1 pood. Thanks Clayton for the tips on the clean, needs a lot of work but I'll get it!

Corey commented on 22-Sep-2010 09:54 PM

Reed, we all have bad days. I had a horrible lifting day myself. I can't really blame it on anything other than I just didn't have it today. Don't let the wod beat you. Remember how far you've come. Even if you suck on a given day you can leave satisfied if you know you gave it your all. Like Elizabeth demonstrated, there is growth in failure. I did 115-135-155-175(I think I got one), 175(f). Amrap - 3 rds plus 10 kb as rx'd.

Peter commented on 22-Sep-2010 10:21 PM

C&J: 155 - 175(2)F - 155 - 155 - 175 WOD as Rx'd 3 rounds plus 17 KB swings.

Reed- this WOD was friggin hard. I pulled a 200lb clean and jerk at the box games and as you can see I got nowhere near that. I really think it was just one of those days. We all psych ourselves out from time to time. However, I think turning 30 on Tuesday was part of my dilemma...

Michele commented on 22-Sep-2010 10:31 PM

C&J - 55-60-65-70-75 May be a PR, I need to research. Felt good tonight! Skipped the metcon; trying to rest up for another 5K on Saturday! Pete, it looks like you and Robbie need to do a Birthday WOD together!

Candace commented on 23-Sep-2010 08:58 AM

@reed- Im glad to see that Im not the only one who gets frustrated and wants to walk out. Sometimes, I fall so far behind on a WOD and just want to stop and give up. C&J 75-85-95-105-115 (PR) Started the WOD as Rx but that 1.5 KB got heavy really fast so I switched to the 1pood. 2 1/2 rounds......and proud to have jjust finished one! I was exhausted from those C&J. I was determined to PR.

David commented on 23-Sep-2010 10:28 AM

C&J - 135-145-155-165-175 and because I was feeling good, did an extra one at 185 (PR!).
Whew! After that, the 2 pood KB was REAL heavy...

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"Chief"

WOD

Dynamic warm-up before the WOD

Comments

Tina Neuwirth commented on 21-Sep-2010 08:01 AM

I'm definitely going to have to pick up the Chief later this week or next. That is a good one! This AM we did SP 1-1-1-1-1-1-1: 55-65-75(A)-75(A)-70-75(A)-75(A). Lost 5# since my last time doing this one, but it's been a while. OH work fades fast if you don't do it alot! Also did dumbbell weighted walking lunges 10-10-10-10-10 (5 each leg): 40 (2, 20# DB), 50, 70, 90, 90.

Michele commented on 21-Sep-2010 11:09 AM

Chief - 4 rds,3 rds+6 squats,4 rds,4 rds,4 rds+6 pushups. Used 55# power clean.

Michele commented on 21-Sep-2010 11:09 AM

Anyone reading the Nutrition Blog???

Athena commented on 21-Sep-2010 01:45 PM

Michele: I did!! And I posted something too =)

Corey commented on 21-Sep-2010 05:57 PM

I read the nutrition blog! Chief - 1st 3 min amrap - 6 rounds; 2nd - 5 rds + 3 power cleans; 3rd - 4 rds + 8squats; 4th - 4rds + 3squats; 5th - 5 rds. Big improvement over last year!

Coach D commented on 21-Sep-2010 08:05 PM

WOD-Swim-Intervals 4x100m, 12 breath rest between, 4x50m 8 breath rest, 4x25m 6 breath rest. Not bad. First day on new program to develop faster, no rest 1 mile swim. Come join me. 6 week cycle. Great Chief rounds!

Elisabeth commented on 21-Sep-2010 08:34 PM

Chief- 60# PC- 5+3PC, 5+2PC, 4+4Sq, 4+2PU, 4+3PU=81PC, 143PU, 202 SQ. Improvement since a year ago.

Troy commented on 21-Sep-2010 09:34 PM

Chief - 105# power cleans. 5 rounds, 4+2pc, 4+3pc, 4+2pc, 4+3pc. My first Chief wod. Fun stuff! Thanks Michele for all the research & nutrition info.

Pam commented on 21-Sep-2010 10:02 PM

Unable to get to the box today, 2 mile run instead. No watch or phone with me so not sure of the time, good pace though, probably around 18 minutes. I read the nutrition blog too! Thanks for the info Michele!

Reed commented on 21-Sep-2010 10:30 PM

Off day from the box so I did 100 push ups for time. 5:14. not sure of my last time but Im pretty sure I beat it. Im headed to the nutrition blog right now...

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Heads up!

We are updating the Nutrition blog more regularly now thanks to my lovely wife Michele! We will be posting on the blog at least 2-3 times a week with new links, ideas, articles and information on all things nutrition! Thanks Michele!

CrossFit Fort Worth - Ladies Night Tonight!

Tonight after the 5pm WOD, CFFTW ladies will be meeting @ 6:30pm @ Don Taco on Heritage Trace Parkway in Keller for a little post WOD food and hanging out! Ladies only, guys!

WOD

Dynamic mobility before the WOD

Cindy

AMRAP in 20 minutes of

Pull-Ups 5 reps

Push-Ups 10 reps

Squats 15 reps

Post rounds to comments

Static stretching after the WOD

Check out this video link of Coach Miles Proposing to his girlfriend, Nicole! Not only did he win her hand in marriage but he also one Overall Male with a 5k time of 17:27.8.

Most athletes don't need to train more. Their problem is that they don't consider recovery part of training- Joel Friel

Comments

Elisabeth commented on 16-Sep-2010 08:35 AM

Michele- What is the cross street for Don Taco? Is it closer to 377 or I35?
Inquiring minds want to know :-)

Terra commented on 16-Sep-2010 08:52 AM

Today's WOD: recovery...thanks D.

Terra commented on 16-Sep-2010 09:38 AM

I think it's closer to I-35, but really kind of in the middle of the 2.

Michele commented on 16-Sep-2010 10:15 AM

Today's "simple" AMRAP took me down! First time a workout made me sick to my stomach. Had to stop at 16 minutes. Got 12 rounds in. Not a fun morning! Glad I did it though.

Michele commented on 16-Sep-2010 10:20 AM

Don Taco is on Heritage Trace between I-35 and North Beach behind the 7-Eleven. See y'all tonight!

Tina Neuwirth commented on 16-Sep-2010 11:50 AM

Tried to run again today...a little more successful than last week. My phone has decided not to work as a GPS anymore, so I could not track my distance. Instead, I ran 4 minutes on, 2 minutes off, 4 rounds. I figure that 4 minutes is approx 800 m or so on a good day, so I probably did a total of about 2 miles. Very hot and sticky now!

Michele commented on 16-Sep-2010 12:42 PM

Before I took a shower I decided to go ahead and run 1 mile. Glad I did! I Pr'd at 8:30! That's 46 sec. faster than my last PR!

Tina Neuwirth commented on 16-Sep-2010 02:46 PM

Wow, Michele, that's awesome! Congrats! You definitely have the bug now. Next race you run, bet you have a medal hanging around your neck at the end!

Matt commented on 16-Sep-2010 05:07 PM

Really wanted to do this WOD, but couldn't make it in time today. Maybe tomorrow.

Coach D commented on 16-Sep-2010 08:02 PM

CFE Swim WOD - 2x5min, 2' rest between, 250m,250m then 2'rest 5x1min, 65,65,65,60,65m, 30 sec rest between rounds. Massage by S Perkins, loved it. Have fun ladies!!! Guys, our turn next. What are we going to do?

Corey commented on 16-Sep-2010 10:07 PM

I say we do a guys Crossfit campout when it gets a little cooler. Find a state park with good bike trails and take the mountain bikes.

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"Zoi-Fit"

WOD

Zoi-Fit (meaning - life and the state of being fit) - developing broad based capacity that incorporates physical, mental, spiritual and emotional fitness.

Dynamic mobility before the WOD to incorporate your most restricted movement pattern - do you know it?

Shoulder Press 1-1-1-1-1 reps

AMRAP in 10 minutes of

Overhead box step-ups 5 reps ea leg 25/15

Toes to bar 10 reps

Post loads and times to comments

Comments

Terra commented on 15-Sep-2010 01:44 PM

Awesome pic, Pete! I love the determined expression. SP: 55,60,65,70,75(F),70 WOD:15#,18"box...and I guess swings, my TTB/KTE were WEAK. 8 rounds.

Tina Neuwirth commented on 15-Sep-2010 01:59 PM

A little short on time today, but we had time to get in a quick DL 5x5: 115-135-155-175-185. Maintained the same weight as the last time I did this one in May, which I am happy with right now. About 21 weeks left with "weighted" WODs!

Corey commented on 15-Sep-2010 07:37 PM

CF N Arlington to get in a wod before the Rangers game. At the ballpark now - homerun Vlad!!! 50 DUs, 20 OH lunges w 35# plate, 50 DUs, 100m farmer carry w 35# plates each hand, 50 DUs, 20 wallball burpees - 7:34. Then OHS - 20 unbroken at whatever weight you can handle. Did 115# for 7 reps and lost my balance. Reset and got 20.

Troy commented on 15-Sep-2010 09:27 PM

SP: 95-105-110-115-125(f). Metcon: 8 rounds. Pete...your a beast!

Michele commented on 15-Sep-2010 10:03 PM

SP-50,55,65,65,65 Metcon-6 rds + step ups (15# plate overhead and 18" box)

Coach D commented on 15-Sep-2010 10:35 PM

CFE Swim 15'-700m, finally got the breathing down! WOD-3 rounds, 1k row, 20 GHD situps, 20 Body Rows-20:16

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Metcon

WOD

Dynamic mobility of the hip, shoulders, thoracic and lumbar region

AMRAP in 20 minutes

Row 400 meters

Pull-Ups 10 reps

Push-Ups 10 reps

Deadlift 10 reps (body weight)

Post rounds to comments - compare to 5/10/2010

Static and relaxed stretching after WOD

Reach Back mobility work, Charlie...

We have a new Facebook Group set up so go to the link and become a Fan of the page! 

Comments

Tina Neuwirth commented on 31-Aug-2010 08:38 AM

Well, everyone has a bad day, and today was mine. I only had time to run a mile this AM, but that was enough. I haven't run much lately, so I take that into consideration, but I am not at all pleased with my showing today...felt like I was running in mud! I haven't been too disappointed in my capacity lately considering I am 16 weeks along and have 8-10 extra lbs, but today I was NOT happy. Maybe as it starts to get cooler I will do better! Have a good time with this one. It looks fun!

Michele commented on 31-Aug-2010 10:23 AM

CFFTW WOD - 4 rounds plus 130m row. Used green band for pullups, full pushups and 105# DL. Going for 2 mile run later.

Coach D commented on 31-Aug-2010 03:02 PM

CFE Swim- 30' TT, 54 laps, 1350m.

Corey commented on 31-Aug-2010 07:23 PM

Wod as rx'd - used 185# on deadlifts - 5 rounds plus 60m row. Nice one. 5:30 class did great! Kimberly, Andrea, Brett, and Raymi all were over 4 rounds!!

Michele commented on 31-Aug-2010 07:25 PM

2 miles without stopping - first time ever! 19:06

Athena commented on 31-Aug-2010 08:30 PM

Way to go, Michele! That is awesome! 5k will be cake for you! CFFTW WOD: 4 rounds and 390m on rows, RXd Pullups and push ups, 105# deadlifts (I wish my body weight was 105 but it's not). Couldn't lift that much reps with my body weight so I opted to go lighter. Felt good. Hands are raw! Corey beasted the work out!

Troy commented on 31-Aug-2010 11:23 PM

4 rounds plus 6 dead lifts. Great job Steve and Caleb. Way to go Michele!

Dan commented on 01-Sep-2010 03:22 AM

4 rounds plus 290m Row - Green Band pullups and #105DL. Corey was a great inspiration and really kept the moral up as we worked hard!! Everyone did great tonight :)

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AMRAP

WOD

AMRAP 10 minutes

KB Cleans and Push Press 6 reps each arm

Body Rows 8 reps

Lunges 45/25 10 reps each leg

Post rounds to comments

Ranch WOD anyone! Once the summer heat cools and the dust settles, a Ranch WOD is coming and maybe more than one. I know it appears a little redneck, but I assure you, it will be fun! How about a ranch WOD with tactical shooting, trail run and climbing? Can't wait!

Comments

Don commented on 23-Aug-2010 10:02 AM

3 rounds plus 13 lunges...didn't quite make it to 4 rounds. The lunges were tough and I couldn't maintain any pace through them. Great Monday workout overall. Way to work everyone!

Tina Neuwirth commented on 23-Aug-2010 01:08 PM

Today's WOD w/ 20# DB for the cleans, and 2, 12# DB (so 24#) for the lunges: 4 rounds plus 14 lunges. Still trying to do what I can but hold back so I don't hurt anything or anyone! This is a good one...enjoy PM crowd!

Todd commented on 23-Aug-2010 04:52 PM

Though I usually stay out of the fray on the blog, today hurt me too much not share. I know Tina's done this one before, too. CFHQ WOD from the other day: 400 meters of walking lunges- 13:43- 370 lunges. Seven hours later, I'm having a little trouble walking, turning, standing up, sitting down, generally moving about...did I mention I'm on-duty?

Tina Neuwirth commented on 23-Aug-2010 06:56 PM

Todd, that is a good one! At least you are not as crazy as me to miscalculate the distance and do 800 m instead of 400! At least I figured it out later and realized why I could not walk normal for a week!

Coach D commented on 23-Aug-2010 08:31 PM

WOD-Deadlift sets of 3 to failure 225-315-335-355-370-380(1); WOD-12'AMRAP-Sledge Drags 90#, KB Swings 2pd 10, Tire Jumps 20" 15- 5 rounds. Great cleans by you guys! Lots of activity and On ramp members too! There are several new guys and girls coming up, some serious contenders!

Reed commented on 23-Aug-2010 09:23 PM

Did the AMRAP tonight: 5 rounds plus 3 c and p. I used the 1.5 pood until the last round and had to go down to the 1. Great workout, the lunges killed! Im pretty sure we have a future Beast on our hands with Lance. Good Job everyone but I have to say I was most proud of my fiance. She did her baseline tonight in 5:40! She did all her push ups without scaling and then smoked the kipping pull ups unbroken. Wow, I was proud of her. Good job Shannon. Also, Todd you and CFHQ have inspired me to do this wod. Not sure when but saturday sounds good to me. Whos in?

Clint commented on 23-Aug-2010 09:34 PM

Timed run: Ran along the North Shore of Chicago. I was not planning on a run today, but the weather was so nice here I could not resist. Ran out 15min. then tried to beat my time back. Ended up within a few seconds on the return. Don't know the distance, and could have had a better pace.

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