Whiteboard Search
Saturday, December 10, 2016

Clown Car

Please join us this morning for our weekly community WOD. It’s free and it’s a great workout. New cycle of On Ramp begins Monday. Check us out Saturday and start Monday. It sounds like a great Christmas Present to you!
Ty, Jake R and Derek are up at Timberwolf CrossFit today for a team competition.Enjoy the competition boys and do what you do!
Have yourself a nice little Saturday.
1.) 15 minutes
10 Hips to rings
ME(Max Effort) Strict Handstand Push-ups->ME Kipping Handstand Push-ups
ME Strict Pull-ups
30 Alternating Sledge Hammer Swings (big tires)
note: you can roll a tire or two inside or you can hit them outside
2.) Clown Car
9-7-5
Clean 205/145lb
Box Jump 36/30″
*3.) for time:
3 rounds
20 GHD Sit-ups
20 Burpees

You must login above to log your score

Amanda Zeamer
Active recovery
10 min of sprints-30 sec on 30 sec off, 1 hr bike ride, yoga
5
0
Cancel
Angela Schneider
Recovering
6
0
Cancel
Betsy Soletski
5:40 95# 27" box
7
0
Cancel
Brian Toole
8:15 Free class
7
0
Cancel
Cassie Christianson
7:17 RX
7
0
Cancel
Chuck Brehm
3:49
6
0
Cancel
Grant Soletski
Free WOD
I pretty much dominated
3
0
Cancel
Jenni Phillips
Free class, then 7:37 90# 9:15 class
Shinned it. Hard.
7
0
Cancel
Jennie Campshure
6:34 85# 24" box
Very weak today :(
5
0
Cancel
Kalen Fischer
4:54
7
0
Cancel
Krystal Lowney
5:39
105# 24" box
6
0
Cancel
Laura VanderKelen
8:46 120#, 30" box
7:45 ghds/burpees
7
0
Cancel
Michelle Johnson
7:00 115#, 27" BJ
Free WOD
0
0
Cancel
Pauly VanderKelen
9:51 - 205# felt heavy today :/
3 rounds of 25 GHD sit-ups & 25 burpees complete in 7:46 (75 of each just seemed like a good number)
0
0
Cancel
Scott Adler
Free wod
5
0
Cancel
Sylvia Christensen
8:42 Rx(ish)
Switched to powers midway due to a sad left hip
5
0
Cancel
Theresa Rosenquist
SwimWOD & Homework
~1000m (600 UB, 10×25m sprints b.stroke & running), 2krow & strength at-home.
2
0
Cancel
Trevor Christianson
11:02 rx
7
0
Cancel