Whiteboard Search
Saturday, March 2, 2013

WOD 130302

Free class at 8:15am
Please talk with a coach afterwards if you are interested in joining On Ramp
CF Kids at 9:15a
Please contact us if you feel like making your son or daughter legitimately bad ass:
Regular hell at 10:00am
Sign up and go through On Ramp to experience this
Make sure you sign up for the games, EVERYONE. This a chance for you all to feel what it’s like to compete every week and see where you stack up to the world.

1.) 5X2 Pause Front Squats – heaviest possible (no misses), rest 90 sec
Notes: Reps should be performed with a fast descent, 5 count pause in the hole and explode up
2.) WO
5 rounds for total reps of
1 min. to complete 5 Power Cleans @ 155/105l
-with the remainder of the minute complete ME Split Jerks @ 155/105l
1 min. ME Burpees

You must login above to log your score

19:5 rd - Harlem Shake
used my shoulder mobility to my advantage....
5
1
Kayla Duchateau, Jenny Duchateau, Kelly Runge, Steve Schaefer and Stephanie Schmidt
It looked rad!
Kayla Duchateau
Add Comment Add GIF
Cancel
Edit Remove
Ben OHeran
61Rx
225x1
6
0
Add Comment Add GIF
Cancel
Jennie Campshure
7:56 @85#
115 FS
6
0
Add Comment Add GIF
Cancel
Kayla Duchateau
19:10 min harlem shake
Stephanie, Crystal, and I popped our hips like bosses.
6
0
Add Comment Add GIF
Cancel
Leah Bergstrom
61 Rx
155 FS
0
0
Add Comment Add GIF
Cancel
RaLinda Lamberies
46 RX
125# FS
8
0
Add Comment Add GIF
Cancel
Ryne Koehler
53 Rx
205 FS
0
0
Add Comment Add GIF
Cancel
Stephanie Schmidt
11:awesomeness
I Harlem Shaked my ass off!
7
1
We are in a fight! I have a nacho libre mask I wanted to wear.
Brooke Allen
Add Comment Add GIF
Cancel
Tony Aitkin
69 Rx
185 FS - protecting the back still
7
0
Add Comment Add GIF
Cancel
Trevor Jensen
14:free wod 16:10
Team Janelle, Meghan, and Trevor.
4
0
Add Comment Add GIF
Cancel