CrossFit 906

Wednesday 6-19-13: W.O.D.

June 18, 2013 By Jill

Warm up:
200m row
10 push-ups
20 mountain climbers

Hang power clean
3-3-3-3-3-3-3 reps
Compare to 101118.

OnRamp:
For time:
“Fran”
21-15-9
Thrusters
Pull-ups

If you’ve ever scratched your head wondering what that acronym or term meant, we’ve got you covered. Read on over the next few blogs to learn the “Cross Speak” of CrossFit. – WOD Talk Magazine May/June 2013

AMRAP

As many rounds/reps as possible
A very common workout structure in which you perform as much work as possible in a set amount of time. AMRAPs vary between seven and 30 minutes, but most last 20 minutes.

Class Schedule

Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
9:00am OnRamp	9:00am OnRamp	9:00am OnRamp	Rest Day	9:00am OnRamp	9:30am OnRamp	9:30am OnRamp
9:30am WOD	9:30am WOD	9:30am WOD		9:30am WOD	10:00am WOD	10:00am WOD
					10:30am Mobility Clinic
	1:30-2:30pm CrossFit Kids No open gym	1:30-2:30pm CrossFit Kids No open gym	1:30-2:30pm CrossFit Kids No open gym
4:00pm OnRamp	4:00pm OnRamp	4:00pm OnRamp		4:00pm OnRamp
4:30pm WOD	4:30pm WOD	4:30pm WOD		4:30pm WOD
6:00pm WOD	6:00pm WOD	6:00pm WOD		5:30pm OnRamp
7:00pm OnRamp	7:00pm OnRamp	7:00pm OnRamp		6:00pm WOD

Tuesday 6-18-13: W.O.D.

Warm up: 40 Jumping Jacks 20 Walking Lunges 10 dips Stretch 21-18-15-12-9-6-3 rep rounds of: 185/125 pound Front squat GHD Sit-up (sub abmat sit-ups) Compare to 090707. OnRamp: 3 Rounds For time: 15 Front Squats 400m Run 15 Push Jerks Athletes- Please do NOT use the GHD for sit-ups unless you can answer “yes” to [...]

Monday 6-17-13: W.O.D.

Warm up: 2 Rounds 10 overhead squat with PVC 10 sit-ups 10 dips Three rounds for time of: Row 1000 meters 20 Pull-ups 30 Box jumps, 20 inch box Compare to 060821. OnRamp: 3 Rounds for time: 15 sumo deadlift high pull 15 box jumps 15 kettlebell swings 400m run Athletes- please note that this [...]

Sunday 6-16-13: Rest Day

***Make sure you check out UpComing Events!!!

Saturday 6-15-13: W.O.D.

Warm up: 20 burpees 400m run Stretch Hang power snatch 3-3-3-3-3 reps Compare to 111125. OnRamp: 21-18-15-12-9-6-3 Reps For Time: Back squat Push-ups Good Luck to all of our athletes in The Run For Life race today!!!

Friday 6-14-13: W.O.D.

Warm up: 25 Jump rope 20 Squats 15 push-ups Stretch For time 15, 12, and 9 rep rounds of: 45/35 pound Dumbbell Thruster Muscle-up (sub 3 pull-up + 3 dips= 1 MU) Compare to 051005 OnRamp: 3 Rounds for time: 800m run/row 40 good mornings 40 sit-ups Mobility Clinic with Trainer Kristin will be on: [...]