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Wednesday, March 26, 2014

Tuesday March 25 On-Ramp to Crossfit Bootcamp- Boxjumps and Burpees

Warm Up
10 Back Extensions
5 Inch Worms
10 Spidermans

Skill/Strength
5 Round Tabata
Situps

WOD
150 BoxJumps/ Stepups
EMOM 2 Burpees

Post WOD Stretch
2 Rounds
Sprinter Stretch
(Hips/Groin)
30sec Both Legs

Cashout
40 Mountain Climbers

Tuesday, March 25, 2014

Wed March 19 On-Ramp to Crossfit Bootcamp-Kettle bell swings, Pushups, situps, Wallballs, Box Jumps

Warm Up
400m Run
20 Back Extensions
10 Pushups
Spiderman Crawls
Bike Stretch

Skill/Strength
EMOM 5 min
10 Front Squats

WOD
2 Rounds
1 min AMRAP each station

KB swings
Push Ups
Situps
Wallballs
Box Jumps

1 min Rest

My personal Score:
                              Rnd#1 Rnd#2 Total
KB Swings 26 lb    22       25        47
Push ups                 25       30        55
Situps                     29        32       61
Wall Balls 14 lb     26        30       56
Box Jumps              21        24       45
                                    Total Reps 264

Post WOD Stretch
Figure 4
Chest/Shoulder Stretch

Cashout
2 Laps
Farmers Carry (10#/25#)

Friday March 21 On-Ramp to Crossfit Bootcamp-50m Run/Walk & Burpee ladder

Warm Up
Walking Toe Touches
Walking Quad Pulls
Walking Figure 4
20 Back Extensions
10 Push ups

Skill/Strength
4 Rounds
10 Romanian Deadlifts
Increase frm 45# to 65#

Bootcamp
12 min AMRAP
50m Run/Walk (Inside Perimeter of gym)
  1 Burpee

50m Run/Walk
  2 Burpees

50m Run/Walk
  3 Burpees

and so on, Keep adding 1 Burpee

Post WOD Stretch
3rd World Squat

Cashout
20 Reverse Crunches
20 Mt Climbers



Thurs March 20 On-Ramp to Crossfit Bootcamp- Run, BW Squats, Pushups

Warm Up
2 Rounds

10 Walking Toe Touches
      Figure 4
      Knee Hugs
      Quad Pulls
5 Burpees

Skill/Strength
3 Rounds
10 Sumo Deadlift High Pulls
*Rest between rounds & Increase KB weight

WOD
Rx: 2 Rounds
Rx2: 1 Round

800m Distance (Bike 1.5 miles or Treadmill .5)
80 BodyWeight Squats

400m Distance (Bike .75 or Treadmill .25)
40 PushUps

Post WOD Stretch
Partner 90 degree Stretch
(Hamstrings)

30 sec Hold each leg
*Communicate Intensity Levels
Scale 1-10 (10 most intense) only 7-8

Cashout
Hip Bridges




Mon March 24 On-Ramp to Crossfit Bootcamp-50m Farmers Carry, Arm Haulers and Run

Warm Up
400m Run
20 Back Extensions
15 Body Weigh Squats
10 Push Ups
10 Supermans

Skill/Strength
5 Rounds
5 Push Press

WOD
3 Rounds
50m Farmers Carry (45#/25#)
50 Arm Haulers
200m Run

Post WOD Stretch
30 sec Pass throughs
30 sec Reverse Pass throughs

Cashout
Max Plank

Wednesday, March 19, 2014

Tues March 18 On-Ramp to Crossfit Bootcamp- run and lunges

Warm up
2 Rounds not for time
On second round pick different equipment for distance.

200m distance 
10 Back extension
10 Squats

Skill/Strength
3 Rounds
10 Bench Dips

Bootcamp WOD
Rx
800m (.50) Distance. (Rx2- 400m)
80 Lunges                 (Rx2- 40)
800m                         (Rx2- 400m)

My score: Rx 14 mins.

Post WOD Stretch
2 Rounds
Hold stretch for 30 secs
Figure 4

Cashout
30 Roman Chair leg lifts



Tuesday, March 18, 2014

Mon March 17 On-Ramp to Crossfit Bootcamp -Baseline

Warm Up 
2 Rounds

10 Pass Throughs
10 Reverse Passthroughs 
10 Romanian Deadlifts
10 Overhead Squats

Skill/Strength
Weight in + Body Fat %
Add points

WOD
Baseline

10 min AMRAP 

15 Squats
10 Sit-ups 
5 Push-ups 

Post WOD Stretch
2 Rounds
30 sec hold both legs
Seated knee hugs

Cashout

800m Run
Or 30 Burpees if no green (st pattys day)

( I opted to do the Burpees instead of running, even though I was wearing green socks)

Baseline Scores

HEAT #1
Julia 9 rnds + 26 reps
Trish 9 rnds + 16 reps 
Monica 8 rnds + 25 reps
Christine 7 rnds + 22 reps
Alisa 7 rnds 
Aja 7 rnds

HEAT # 2
Mauri 6 rnds
Carmen 7 rnds + 25
Erin 8 rnds
Carol 6 rnds + 25
Brenda 5 rnds
Madison 7 rnds + 25
Tracey 11 rnds



Monday, March 17, 2014

Fri March 14 On-Ramp to Crossfit Bootcamp "Death by Burpees"

Warm Up
400m Run
Then 2 Rounds:
20 Back Extensions
10 Push ups
5 Inch worms



Skill/Strength
5 EMOM
30 sec plank hold
Hold last for max time.

WOD
"Death By Burpees"
Minute 1  1 Burpee
Minute 2.  2 Burpees
Minute 3.  3 Burpees
And so on
Continue until cant finish given Burpees 

(Personal score/ Time) 14 rounds, 105 Burpees, 14 minutes

Post WOD Stretch
2 Rounds
Wall climbs (30 secs)
90 degree Stretch (30 secs)


Cashout
50 Body weight squats

Thursday, March 13, 2014

Thurs March 13 On-Ramp to Crossfit Bootcamp- 1 mile Bike, Bicycle crunches, run, back ext, waiters walk, push ups.

Warm Up
2 Rounds 

10 Passthroughs
10 Rev Passthroughs 
10 Romanian Deadlifts
10 Overhead Squats

Skill/Strength
5 Round TABATA
20 sec on 10 sec off
PVC OVH Squats

Bootcamp WOD
1600m Bike (1 mile)
100 Bicycle Crunches (Rx2-50 reps)
800m Run 
80 Back Extensions
400m Waiters Walk 10lbs (Rx2-5#) 
             (8 laps= 4 w/ Right Arm+ 4 w/ Left)
40 Flash Push-ups 

Post WOD Stretch
2 Rounds of 30 sec holds
Seated knee hugs

Cashout 
Practice Pull-up 
Progressions

Times:
Donna K 19:57
Julia 22:05
Monica 23:14
Erin 22:17
Trish 22:08
Lisa 24:12
Tracey 23:50
Mauri 33:29

Mon March 10 On-Ramp to Crossfit Bootcamp- Partner Angie

Warm Up
400m Run
10 Passthroughs
10 Rev passthroughs
10 Overhead Squats

Then
2 Rounds
30 sec 3rd world Squat
 

Skill/Strength
3 Rounds
10 Sumo Deadlift High Pulls

Bootcamp WOD
Partner Angie

100 Sumo Deadlift High Pulls
100 Push-Ups
100 Russian Twists
100 Squats

 Post WOD Stretch
Bike Stretch
Shoulder Stretch-Pole

Cashout
3 Rounds
10 Bird Dogs
hands and knees position, lift leg straight out back and opposite arm straight out front.

Tues March 11 On-Ramp to Crossfit Bootcamp- TABATA Tuesdays

Warm Up
200m Distance
10 Push Ups
10 Hip Bridges
5 Plow Stretch

Skill/Strength
3 Rounds
5 Wall Balls
Rest 1 Min between Rounds
 
Bootcamp WOD
TABATA Tuesday
*8 Rounds
*Each Round is a 20 Sec AMRAP
*Rest 10 Sec Between Rounds

Wall Balls
Sit-Ups
DB Push Press
Reverse Situps


Post WOD Stretch
2 Rounds
30 sec Hold each round
 Cobra Stretch

Cashout
400m Run AFAHP

Wed March 12 On-Ramp to Crossfit Bootcamp

 Warm Up
400m Run (.25)
10 Back Extensions
5 Cobra Stretch
5 Pikes ( from cobra position switch to downward dog position)

Skill/Strength
3 Hate Makers
    
* Hate maker:
20 Mountain Climbers
5 Push Ups
1 Burpee

WOD
5 Rounds
100m Farmers Carry 25#/10#
10 Burpees

If 
 5 Rounds completed in 15 mins 
then 
 continue to 10 Rounds
 20 Min Cap

My personal time: 26:39   10 rounds

Post WOD Stretch
Wrist Stretch

Cashout
5 Rounds
  10 Roman Chair
 

Fri March 7 On-Ramp to Crossfit Bootcamp- Deck of Death



Warm Up
400m Run (.25)
Walking Toe Touches
             Knee pulls
             Quad pulls
10 pass Throughs
10 push-ups
15 Bodyweight Squats

Skill/Strength 
5 min EMOM
10 Overhead Squats


Bootcamp WOD

Deck of Death
20 min cut off

Each suit represents an exercise.
Each number represents reps

Clubs: Bodyweight Squats
Hearts: Back Extensions
Diamonds: Push-Ups
Spade: Sit-Ups

Face Cards = 10 reps
Ace = 11 reps


Post WOD Stretch
Figure 4
90 degree hamstring 


Cashout
200m incline walk


Friday, March 7, 2014

Thurs March 6 On- Ramp to Crossfit Bootcamp- "Jackie"

Warm up
3 Rounds

10 High Pulls
10 Sumo Deadlifts
10 Swings ( kettle bell swing using a 10lb plate)


Bootcamp WOD
"Jackie"

800m (.5)
50 Thrusters (two 5 lb dumbells)
30 DB Rows (two 5 lb dumbells)

Skill/Strength
3 rounds
8  Sumo Deadlift High Pulls. (26/36lbs kettle bell)

Post WOD Stretch
Bike stretch ( lower back)


Cashout
5 rounds 
30 sec planks


Times:
Donna 8:19
Julia 8:14
Trish 8:18
Tyler 9:31