Whiteboard Search
Friday, January 3, 2014

WOD 140103

January On Ramp begins Monday call or email ASAP to get signed up.
Showers are once again up and running. I apologize for the inconvenience.
Happy Friday.

1.) Back Squat 5 x 2 @ 70%
2.) WOD
20 min. AMRAP
5 Hang Cleans 165/115lb
15 Burpee Pull-ups
500m Row
Rest 1 min.
Extra credit:
1.) Jerk Behind the neck (hold split for 3 sec) – 3 x 5 @ 75%
2.) Clean Pull – 3 x 2 @ 90%, 3 x 3 @ 95%
3.) 3 Rounds
1 min Hollow Rock
1 min Superman
1 min Plank
No rest between movements. Rest 1 min between rounds

You must login above to log your score

mod wod: 7 rds + 5bs
5-135# bs; 15 v ups; 25 sad lunges [door was frozen shut so I couldnt run]
5
0
Kimberly Nault, Jennie Campshure, Kacie Griffin, Lindsey Koehler and Theresa Rosenquist
Add Comment Add GIF
Cancel
Edit Remove
Alex Peterson
4 rd. 1 HC
225 HBBS
13
0
Add Comment Add GIF
Cancel
Amy Zynda
3rds + 2 clean #75
Burpee flails, 85# BS
18
0
Add Comment Add GIF
Cancel
Anna Schumacher
I finished
200# squats - Still trying to get over being sick :(
16
1
Feel better soon!!
Natasha Shanle
Add Comment Add GIF
Cancel
Anne Hoffman
140# BS 2 rnds+ 8 BPUs 100#
7
0
Add Comment Add GIF
Cancel
Ashley Peterson
4 rds
215# HBBS
19
0
Add Comment Add GIF
Cancel
Brooke Allen
3rds+3BPUs 105#
120# HHBS
9
3
Great job Brooke
RaLinda Lamberies
You rock!! And you look amazing!!
Jennie Campshure
Thanks guys!
Brooke Allen
Add Comment Add GIF
Cancel
Christian Stueber
3 rds + 1 Burpee PU @ 90#, 135#HBBS
7
0
Add Comment Add GIF
Cancel
Eric Hansen
3 + 10m 145#
185 squats
5
1
And a whole lot of laughing with my dad.
Lindsey Koehler
Add Comment Add GIF
Cancel
Ethan Ryan
3 rds
FS substitution for cleans
0
0
Add Comment Add GIF
Cancel
Grace Adler
3 rnds. 90# hang clean
140# HBBS
11
0
Add Comment Add GIF
Cancel
Jamie Kemen
3+2 BPU, 85#
135# hbbs
16
0
Add Comment Add GIF
Cancel
Jennie Campshure
3 RDS + 4 Cleans 85#
Getting closer to my pull-up!! 130# HBBS
5
0
Add Comment Add GIF
Cancel
Jeremy Dashnier
3 + 15 Burpee Pullups Rx
225# HBBS
13
0
Add Comment Add GIF
Cancel
Jim Tschampl
3 rds + 2 BPU 155#
215# HBBS
7
0
Add Comment Add GIF
Cancel
Josh Rolfing
3 + 7 BPUs Rx
215 BS
15
0
Add Comment Add GIF
Cancel
Justin Peterson
4 + 5 BPU Rx
265# HBBS
14
1
See, we were neck to neck, just different rounds! lol
Natasha Shanle
Add Comment Add GIF
Cancel
Kacie Griffin
3 + 7 bpu rx
160 bs
17
0
Add Comment Add GIF
Cancel
Kimberly Nault
3 Rds Rx
155# HBBS
17
0
Add Comment Add GIF
Cancel
Lindsey Koehler
3 rounds (85#)
135# BS
3
0
Add Comment Add GIF
Cancel
Lyndsey Ryan
2 rounds+ 350meters
95# bs 65# cleans
1
0
Add Comment Add GIF
Cancel
Marcie Kyllonen
3rds+210m row (85#)
HBBS 100#
5
0
Add Comment Add GIF
Cancel
Mark Davis
3rds + 5 cleans 65# BS 135
16
0
Add Comment Add GIF
Cancel
Michelle Johnson
3rds +15 BPU (95#/85# HC)
125# HBBS
5
0
Add Comment Add GIF
Cancel
Natasha Shanle
3 rds + 5 bpus Rx
165# bs
9
0
Add Comment Add GIF
Cancel
Nick Burgraff
3+200m Rx
3
0
Add Comment Add GIF
Cancel
RaLinda Lamberies
2+440 m 100#
120# hbbs
5
0
Add Comment Add GIF
Cancel
Rebecca Smith
3rds
55# clean and no burpees. Warning signs in back.
2
0
Add Comment Add GIF
Cancel
Rosa Francour
2+400m ...35# bar HC
55#hbbs
2
0
Add Comment Add GIF
Cancel
Ryan Froelich
3 rds+ 5 m (115 HC)
Bum thumb-no hook grip(155 BS)
14
0
Add Comment Add GIF
Cancel
Scott Adler
105# and other mods
4
0
Add Comment Add GIF
Cancel
Ted Kemen
3+ 11 BPU
115# HC145# BS
17
0
Add Comment Add GIF
Cancel
Theresa Rosenquist
2+5/15/365m (rxd)
BS:#135; EC: a)#95, b)#135, c) ✔ d) MU strength work
0
0
Add Comment Add GIF
Cancel
Tina Schmidt
3 rds + 102m Rx...nasty
155# BS
18
1
Wat too cold to sit in my car and cry :)
Amy Zynda
Add Comment Add GIF
Cancel
Tom Schmidt
3 rd + 300 m
225 squat
10
0
Add Comment Add GIF
Cancel
Troy Foley
3+85m Rx
225# HBBS
10
0
Add Comment Add GIF
Cancel
Zach Nasto
3+442 m
235
7
0
Add Comment Add GIF
Cancel