WOD – June 18, 2015

Next on-ramp starts Monday, 6/29.  Tell your friends!  We have a new on-ramp process in 2015!  Folks will get to try on-ramp for the 1st week FREE!!  At the end of the 3rd on-ramp class, new folks will have the choice to end their journey (no questions asked) or continue through the rest of on-ramp!  Then and only then will we collect payment for on-ramp.  In addition, we will have a new weekly incentive program for on-rampers which will be based on their timeliness in signing-up for an ongoing membership.  Please tell your friends and family about the new process.

 

Kayla, our physical therapist, will be seeing folks for sports related issues/mobility on Tuesdays from 4:30-6:30pm and on Sundays from 9-11am (provided folks are signed up for an appt).  To sign-up, please add your name to the list on the desk.  Please also take a history of present illness form and fill it out prior to your appt.  Price is $25/session or $100/5 sessions.

 

 

WOD:

Prep:

Bulletproof shoulder complex

then,

Part 1:

  • 3 sets of 8 reps floor press working up to weight for part 2 of prep:

Part 2:

  • Teams of 2

with a running clock set to 10 minutes:

partner 1: 30 sec strict T2B (scaled to strict K2E or dragon flags) / partner 2 rest

then,

partner 2: 30 sec floor press (moderately heavy weight) / partner 1 rest

then, alternate.

Continue working 30 sec on/off in an alternating fashion until time is up

 

 

Training:

“CFG Open 12.1″

AMRAP 7 minutes:

burpees

 

 

Post total reps to comments!

 

622 Thoughts on “WOD – June 18, 2015

  1. Becky Kelly on June 18, 2015 at 6:13 am said:

    31.18

  2. Becky Kelly on June 18, 2015 at 6:13 am said:

    Wait – that was yesterday

  3. Tom K on June 18, 2015 at 8:17 am said:

    Lol…Becky…you may be the first person to do a 7 minute AMRAP in 31 minutes!

  4. Nicole on June 18, 2015 at 10:10 am said:

    60 burpees (so sore from yesterday)

  5. leanne on June 18, 2015 at 11:54 am said:

    99 burpees

  6. Kevin on June 18, 2015 at 7:49 pm said:

    40 T2 90°/92 FP @ 115#. 80 burpees

  7. 72 fun filled burpees

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