FREE ON - RAMP

The emphasis of the On-Ramp is on skill development and
exposure to our basic movements. It is designed to prepare
you to enter our ongoing group sessions. We are going to
be hammering technique - both to ensure your safety - and success at the next level.

Sign up for our Free On Ramp (6 sessions total)
5 available slots for 6am
15 available slots for 630pm
Dec. 5,7,8,13,14,16 at 6am
Dec. 6,7,9,12,13,15 at 630pm

NOVEMBER 29, 2011

BUY IN
50 DBL UNDERS
THEN:
PULL UPS
WALL BALL 20/16
BURPEES
21.15.9
400M RUN AFTER EACH ROUND
CASH OUT
50 DBL UNDERS

NOVEMBER 28, 2011

1 DEADLIFT
1 HANG CLEAN
1 PUSH PRESS
1 THRUSTER
= 1 REP, ALL AT 135/105
50 REPS
TEAMS OF 2
P1 COMPLETES THE FOLLOWING
5 BOX JUMPS
5 K2E
5 BURPEES
WHILE P2 WORKS ON THE COMPLEX
WHEN P1 IS DONE ROTATE

NOVEMBER 26, 2011

10 RING DIPS
10 SIT UPS
10 SQUATS
10 PULL UPS
10 RDS FOR TIME

NOVEMBER 25, 2011

5 BURPEE PULL UPS
5 WALL BALLS 20/16
5 KB SWINGS 50/35
5 RDS
THEN
5 CLEANS 95/64
5 BOX JUMPS 24/18
5 GHD SIT UPS
5 RDS

NOVEMBER 24, 2011

"1ST ANNUAL TURKEY DAY DODGE BALL"
DODGE BALL
IF YOU GET HIT
5 BURPEE PULL UPS
5 WALL BALLS 20/16
5 KB SWINGS 50/35
IF YOUR BALL IS CAUGHT
5 CLEANS 95/64
5 BOX JUMPS 24/18
5 GHD SIT UPS
IF ALL PLAYERS ARE OUT ON YOUR TEAM
30 BUPREES AND RESTART
20MIN AMRAP

NOVEMBER 23, 2011

800M RUN
21 HR PUSH UPS
21 BALL SLAMS 25/15
21 GHD SIT UPS
400M RUN
15 HR PUSH UPS
15 BALL SLAMS 25/15
15 GHD SIT UPS
400M RUN
9 HR PUSH UPS
9 BALL SLAMS 25/15
9 GHD SIT UPS
800M RUN
THEN:
100 DBL UNDERS

NOVEMBER 22, 2011

12 PULL UPS
9 BURPEES
6 SQUAT CLEANS 155/115
3 HSPU
20 MIN AMRAP

NOVEMBER 21, 2011

50 SQUATS
30 KB SWINGS 70/50
15 BOX JUMPS 32/24
3 RDS FOR TIME

NOVEMBER 19, 2011

200 M OH WALK 115/75
50 HSPU
50 DEADLIFTS 115/75
50 BALL SLAM 25/15
50 CLEANS 115/75
50 BALL TOSS OVER BAR 25/15
50 THRUSTERS 115/75
200 M FARMERS CARRY 50/35
FOR TIME
TEAMS OF 2

NOVEMBER 18, 2011

5 CLEAN THRUSTERS
7 T2B
9 PUSH UPS (HR)
11 KB SWING 50/35
5 RDS FOR TIME
Clean thruster at
115/75, 125/85, 135/95, 145/105, 155/115

NOVEMBER 17, 2011

400M RUN
20 PUSH PRESS 135/95
400M RUN
15 PUSH PRESS 135/95
400M RUN
10 PUSH PRESS 135/95
400M RUN
5 PUSH PRESS 135/95
FOR TIME

NOVEMBER 16, 2011

400M RUN
MAX OHS 95/65
5 MIN
THEN
FRONT SQUATS 135/95
C2B PULL UPS
HSPU
12.9.6.3
FOR TIME

NOVEMBER 15, 2011

45 DBL UNDERS
30 SIT UPS
15 HANG CLEANS 135/95
3 RDS FOR TIME

NOVEMBER 14, 2011

10 KB SNATCHES 50/35
15 BOX JUMPS 24/18
25 DBL UNDERS
7 MIN AMRAP
3 MIN REC
THEN:
7 MIN AMRAP AGAIN
ATTEMPT TO FINISH MORE ROUNDS
THEN THE FIRST TIME

NOVEMBER 12, 2011

400M MB TOSS/RUN
BEFORE YOU PICK UP
MB DO 1 BURPEE
THEN:
5 BURPEES
10 THRUSTERS 95/65
3 RDS
THEN:
400M RIN
THEN:
5 KB SWINGS 50/35
10 POWER CLEANS 95/65
3 RDS
THEN:
400M RUN
ALL FOR TIME
IN TEAMS OF 2
RUN TOGETHER AS A TEAM
ALL MUST DO 3 RDS OF EACH

NOVEMBER 11, 2011

"HELEN"
400M RUN
21 KB SWINGS 50/35
12 PUL UPS
3 RDS FOR TIME

NOVEMBER 10, 2011

10 OHS 75/45
10 WALL BALL 20/16
10 RING PUSH UPS
10 PRESS 75/45
5 RDS FOR TIME
THEN:
400M RUN

NOVEMBER 9, 2011

"GRACE"
30 CLEAN & JERK 135/95
5 MIN REC
THEN:
T2B
BOX JUMPS 32/24
10.8.6.4.2

NOVEMBER 8, 2011

5 BURPEES
10 KB SWINGS 35/25
15 SQUATS
20 DBL UNDERS
20 MIN AMRAP

NOVEMBER 7, 2011

LEFT KB SNATCHES 70/50
RIGHT KB SNATCHES 70/50
PULL UPS
21.15.9
FOR TIME
THEN:
REC. 5 MIN
100M SPRINT
20 SIT UPS
10 MIN AMRAP

NOVEMBER 4, 2011

12 WALL BALL 20/16
9 HANG CLEANS 135/95
6 BURPEES
10 MIN AMRAP

NOVEMBER 3, 2011

"BRADSHAW"
3 HSPU
6 DEADLIFTS 225/155
12 PULL UPS
24 DBL UNDER S
10 RDS
FOR TIME
Todays WOD at Iron tribe fitness

NOVEMBER 2, 2011

Option 1
100 PUSH UPS
EVERYTIME YOU STOP
RUN 400M
Option 2
PUSH UPS
SIT UPS
20.18.16.14.12.10.8.6.4.2
Option 3
150 BURPEES
Pick one for time
REC 2 MIN
THEN
200 M RUN
25 BOX JUMPS
10 MIN AMRAP

NOVEMBER 1, 2011

10 OHS 135/95
50 DBL UNDERS
3 RDS FOR TIME

OCTOBER 31, 2011

"PICK A TREAT"
PICK A MOVEMENT OUT OF THE BUCKET
AND DO 31 REPS OF THAT MOVEMENT..
31 MIN AMRAP