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
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
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 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
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
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
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 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
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
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
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 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
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
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 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
10 WALL BALL 20/16
10 RING PUSH UPS
10 PRESS 75/45
5 RDS FOR TIME
THEN:
400M RUN
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
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 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
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
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
OCTOBER 31, 2011
"PICK A TREAT"
PICK A MOVEMENT OUT OF THE BUCKET
AND DO 31 REPS OF THAT MOVEMENT..
31 MIN AMRAP
PICK A MOVEMENT OUT OF THE BUCKET
AND DO 31 REPS OF THAT MOVEMENT..
31 MIN AMRAP
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