P1
2 G2OH 155/115
4 WALLBALL 2 -1 20/16
6 K2E
4 KB SWING 70/50
2 BOX JUMPS 32/24
P2
30 lb WALKING LUNGES
20 MIN AMRAP
P1 DOES 5 MOVEMENTS WHILE
P2 LUNGES UNTIL P1 IS DONE
THEN ROTATE
DECEMBER 1, 2011
13 OHS 95/65
13 OVER BAR BERPEES
13 SIT UPS
7 MIN AMRAP
THEN:
13 SDHP 95/65
13 T2B
13 DB PRESS 25/15
7 MIN AMRAP
13 OVER BAR BERPEES
13 SIT UPS
7 MIN AMRAP
THEN:
13 SDHP 95/65
13 T2B
13 DB PRESS 25/15
7 MIN AMRAP
NOVEMBER 30, 2011
30 DBL UNDERS
15 SNATCHES 115/75
1 ROPE CLIMB
15 RING DIPS
15 CLEANS 115/75
2 ROPE CLIMB
15 PISTOL SQUATS
10 SNATCHES 115/75
3 ROPE CLIMB
10 RING DIPS
10 CLEANS 115/75
4 ROPE CLIMB
10 PISTOLS
30 DBL UNDERS
FOR TIME
FB UNDER 12 MIN
RX UNDER 20 MIN
15 SNATCHES 115/75
1 ROPE CLIMB
15 RING DIPS
15 CLEANS 115/75
2 ROPE CLIMB
15 PISTOL SQUATS
10 SNATCHES 115/75
3 ROPE CLIMB
10 RING DIPS
10 CLEANS 115/75
4 ROPE CLIMB
10 PISTOLS
30 DBL UNDERS
FOR TIME
FB UNDER 12 MIN
RX UNDER 20 MIN
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
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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