Bulldog Bootcamp & CrossFit -- Fitness & Sports Conditioning CrossFit Boot Camp Fitness

Saturday

12:00AM

100729 Kelly

July 29, 2010 at 12:00AM | by

Gio |

14 Comments

Buy in: 10 x ohs 95/65lb

M/C:

Five rounds for time:

400m run
30 x bj 20/24”
30 x wb 10/14/20 lb

Update on July 29, 2010 at 7:03PM by

Gio

What an outstanding turn out and results. You have all been witness to a mental fortitude brawl, and those that finished know that it takes more than physical movement to make it to the end. Those that had to head to work or other wise had not the chance to complete it for what ever reason, there will be another time to make this yours.

Wednesday

12:00AM

100728 Spartan 300

July 28, 2010 at 12:00AM | by

Gio |

12 Comments

Buy in: 800m run for time

M/C:

Spartan 300

25 x pull-ups
50 x 135# dl
50 x push-ups
50 x box jump
50 x floor whipers @ 135#
50 x kb clean and press 1pood (16kg)
25 x pull-ups

The Apprentice:

12 x pull ups
25 x dl @ 95#
25 x push ups
25 x box jump @ 20”
25 x floor wipers
25 x kb clean and press @ 12kg (26 lb)
12 x pull ups

The Understudy:

6 x pull ups
12 x dl @ 65#
12 x push-ups
12 x box jumps
12 x floor wipers
12 x mb clean/press @ 20#, 14#, 10#
6 x pull-ups

OnRamp Bootcamp

USMC

Run 400m
5-10-15-10-5
Push-ups
Sit-ups
Squats
Run 400m
5-10-15-10-5
MB DL
PVC Thrusters
Burpees
Run 400m

Update on July 28, 2010 at 6:57AM by

The Major

50 Kipping pull-ups from Night Train Schoen!!

	WOD Results
	800m TT	Spartan 300
Christian	3:34	22:25	Rx
Lupe	4:11	23:54	95#
Juanita	5:09	28:24	95#
Sandy	6:57	20:15	Apprentice
Betsy	4:31	DNF	Work
Christy	5:21	DNF	Inj
Tom	4:44	19:59	Apprentice
Sherman	6:09	22:52	Apprentice
Karen	3:51	17:10	Apprentice
Michael	6:00	21:32	Apprentice
Mary	7:07		Skill work
Wendy	4:30	11:45	App 95#
Tijana	4:25	10:11	App 95#
Millie	1:53 (400m)	5:25	Under
Jeff	4:13	28:44	Rx
Pam	4:53	30:18	Spartan 95#
Schoen	3:47	37:33	Rx

Update on July 28, 2010 at 7:17AM by

The Major

Great work this morning Pups! The women crushed the men and were feeling pretty good about it. Great job Scott to get back in there and finish after your body crashed halfway through the second set. The improvement you’ve all made in such a short period of time is amazing. As we say, “Show up and do your best” That’s the formula for success.

Way to rock it evening Pups (even though you were griping the whole way through)! Everyone loves burpees!!

OnRamp Bootcamp WOD Results
Morning		Evening
Eric	32:25	Danielle	31:01
Scott	34:15	Derek	31:51
Season	24:23	Gini	29:20
Hilary	25:25	Tami	28:32
Rosa	28:45
Maggie	29:31
Helen	31:22

Tuesday

12:00AM

100727 Creepers

July 27, 2010 at 12:00AM | by

Gio |

6 Comments

Buy in: 15 x ring dips

M/C:

Three rounds for time:

10 x dl 225/185lb
10 x kbs (r) 32/24 (m) 24/20/16 (w)
10 x burpee to pull-ups

Update on July 27, 2010 at 6:16AM by

The Major

OnRamp Bootcamp Day 10 600m Run 21-15-9 Kb swings (Russian) Box Jumps 600m Run
Keith	9:46
Kendra	10:04
Kayla	13:38
Thom	11:24
Sabrina	13:03
Tiffinay	13:58
Rhunda	12:20
Margeret	12:10


WOD Results

Christian	9:23 Rx ^34kg
Al	8:21 Rx ^34kg
Major Tom	11:16
Jaime	12:01
Betsy	9:55
Juanita	13:20
Lisa	10:51
Lupe	8:01
Maritza	13:24
Beverly	14:14
Aechari	12:40
Ted	8:06
Spencer	9:14
Naveed	8:26
John	8:29
Tony	5:19 Rx ^34kg
GMaj	7:08 Rx ^34kg
Hummel M	8:18 Rx ^20kg
Hummel P	5:33 Rx ^34kg
Bruce	6:30 Rx ^34kg
Tijana	7:06
Wendy	8:10
Jeff	11:34
Aaron	9:57 Rx ^34kg
Beth	13:24
Holly	12:10
Friday	7:13 Rx ^20kg
Schoen	12:28

Monday

12:00AM

100726 It's Beck's

July 26, 2010 at 12:00AM | by

Gio |

8 Comments

Buy in: 20 Ring rows

M/C:

For time:

400m run - 10 burpees
400m run - 8 burpees
400m run - 6 burpees
400m run - 4 burpees
400m run - 2 burpees

Update on July 26, 2010 at 7:00PM by

The Major

The Dog Pound welcomes John back from maternity leave. Great to have you back!

WOD Results
Al	10:06
Christian	12:02
John	14:00
Tom	15:48
Jaime	11:58
Aecheri	24:28
Beverly	22:30
Jauanita	18:33
Maritza	25:46
Samiam	18:27
Oliver	12:23
Jeff	17:12
Aaron	11:42
Phil	11:42
Trey	12:06
Schoen	13:08
Beth	15:38
Natalie	18:30
OnRamp Bootcamp Day 10 600m Run 21-15-9 KB Swings (Russian) Box Jumps 600m Run
Scott	12:55
Josh	10:18
Eric	12:53
Hilary	11:52
Mary	12:00
Griffen	12:58
Rosa	13:03
Helen	13:09
Vinh	10:51
Tami	12:34
Gini	12:44
Yavette	14:21
Danielle	15:18
Derek	15:32
OnRamp Bootcamp Day 4 3 Rounds for time: 400m Run 10 Thrusters 10 Situps
Ariel	12:52
Claire	10:02
Laura	12:20
Anastasia	13:12
Jonah	7:53
Mari	11:14
Kevin	10:02
Porsche	13:12

Saturday

12:00AM

100724 The Seven's

July 24, 2010 at 12:00AM | by

Gio |

3 Comments

Buy in: 500m row - TT

Team WOD:

7 rounds for time:

7 x burpees
7 x box jumps 20 / 24”
7 x cleans 45 / 65lb

Teams of three / four compete for best time:

One person has to complete all of the exercises

Once the last clean has been performed the next person on the team can begin

Friday

12:00AM

100723 Friday Special

July 23, 2010 at 12:00AM | by

Gio |

6 Comments

Buy in: 10 Burpee to pull ups

Todays WOD:

Three rounds for time:

* 3 x cl 135/105lb
* 6 x pj
* 9 x push ups

OnRamp Bootcamp WOD

3 Rounds for time:

400m Run
15 Push-ups

Update on July 23, 2010 at 6:53AM by

The Major

Fridays WOD
Brett	5:48 Rx	Beverly	6:35
Christian	7:30	Juanita	5:55
Jaimie	13:06	Lisa	7:03
Caveman	1:55 Rx	Maritza	6:32
Trey	5:57	Schoen	12:16
Larry	2:59	Hummel	7:07 Rx
Aaron	6:45 Rx	Holly	7:01
Phil	3:15 Rx

OnRamp Bootcamp Day 9
Scott	7:20
Eric	10:09
Josh	7:02
Gini	10:42
Rosa	10:47
Griffen	9:41
Hillary	8:56
Maggie	9:52
Season	9:41
Mary	10:01
Helen	11:14
Tami	10:14
Derek	10:38
Vinh	6:15
Danielle	12:26
Yavette	11:13
OnRamp Bootcamp Day 3
Jonah	3:41
Porsche	4:20
Ariel	4:59
Monica	6:31
Melanie	4:59
Laura	5:24
Anestasia	5:14
Lisa	4:10
Michelle	4:18
Hillarie	5:03
Mari	4:00
Claire	4:05

Thursday

6:59PM

FGB 5 Registration Open

July 22, 2010 at 6:59PM | by

The Major |

100722 Tried & Tested

July 22, 2010 at 12:00AM | by

Gio |

2 Comments

Buy in: 10 Mr. Blob Get ups

M/C:

For time:

30 x bridges (Rt leg) 45/35
30 x bridges (Lt leg)
60 x flutter kicks
60 x superman’s
90 x jumping jacks
90 x walking lunges 45/35

Update on July 22, 2010 at 6:13AM by

The Major

Great job by the T, Th, S OnRamp Bootcamp crew this morning. Great energy! Great effort!

OnRamp Bootcamp Day 8 400m Run 15 Walking lunges 15 Body rows 15 Thrusters 15 K2E 400m Row

Keith	6:51
Rhunda	7:56
Margeret	9:43
Thom	7:32
Kayla	8:02
Penny	9:38
Kendra	6:49
Cathrine	9:43
Jennifer	16:34
Danielle	12:08
Derek	12:06

Todays WOD results

Jaime	15:16
Tom	23:33
Maritza	22:50
Beverly	19:29
Tony	14:06 Rx
Larry	10:56 Rx
Lisa	24:39
Juanita	23:16
Naveed	20:44
Bensen	10:53
Christy	22:50
Tijana	14:14 Rx
Wendella	13:47
Clare	11:24
Phil	10:15 Rx
Molly	12:10 Rx
Schoen	15:14

Wednesday

12:01AM

100721 Justice

July 21, 2010 at 12:01AM | by

Gio |

7 Comments

Rope Climb from CrossFit Rockwall on Vimeo.

Buy in: 250m row for time

M/C:

For time:

4 x dl 250/185lb
10 x lateral jumps
20 x pull ups
30 x kb cleans 24/16kg
2 x dl
5 x lat. jumps
10 x pull ups
15 x kb cleans
800m run

Day 8 OnRamp Bootcamp WOD

400m Run
15 Walking lunges
15 Thrusters
15 Body Rows
15 Knees 2 Elbows
400m Row

Update on July 21, 2010 at 6:52AM by

The Major

Today’s WOD Results
Christian	11:08	Rx
Juanita	14:49
Aecheri	16:26
Maritza	16:32
Caveman	9:26	Rx
Lem	7:44
Sam	11:58
Michael	13:37
Beth	13:41
Aaron	9:32	Rx
Natalie	16:14
Wendy	16:23
Pam	15:57
Phil	6:48	Rx
Trey	10:28	Rx
Spencer	10:57
Ted	10:01
Schoen	11:39

Day 8 OnRamp Bootcamp WOD Results
Scott	10:47	Griffen	9:30
Josh	7:43	Hilary	9:19
Raven	10:49	Rosa	10:35
Eric	11:04	Mary	12:47
Denise	7:44	Maggie	9:48
Season	9:20	Helen	10:37

Day 2 OnRamp Bootcamp WOD Results 200m Run 15-12-9 Squat Push-ups Ring Rows 200m Run
Jonah	6:30	Eren	8:40
Starr	6:53	Andi	8:32
Mari	7:50	Melanie	9:01
Anestasia	9:35	Porscha	9:37
Ariel	8:17	Monica	10:35
Laura	9:28	Lisa	10:12
		Michelle	8:08

Tuesday

12:00AM

100720 Abducted

July 20, 2010 at 12:00AM | by

Gio |

2 Comments

Buy in: Ring work x 5 - roll outs w/ push ups

M/C:

Five rounds for time:

20 x k2e
15 x burpees

OnRamp Bootcamp WOD

5 rounds for time of:

7 wall ball
7 body rows
7 push-ups

Update on July 20, 2010 at 6:34AM by

The Major

Todays WOD Results
Jaime	18:30 Rx	Aecheri	24:57 k2c
Christian	17:39 Rx	Beverley	18:04 k2c
Brett	16:10 Rx	Betsy	19:03 k2c
Sherman	21:52 k2c	Jen	20:35 k2c
Tom	19:38 k2c	Stephanie	24:34 k2c
Naveed	13:58 k2c	Juanita	20:18 k2c
Aaron	20:35 Rx	Lisa	18:52 k2c
		Maritza	23:51 k2c
		Holly	23:59 Rx
		Friday	14:32 Rx
Mile Run		Schoen	8:07.08

Day 7 OnRamp Bootcamp
Dana	3rd
Jaeda	3rd
Molly	3rd
Eric	3rd
Josh	3rd
Scott	3rd
Jr.	3rd
Rosa	6:36
Denise	5:20
Hilary	6:17
Maggie	7:57
Griffen	8:04
Mary	7:16
Season	6:12
Helen	8:00
Robin	5:04
Derek	9:26
Danielle	7:09
Theresa	5:21
Yavette	8:06
Gini	9:42
Kendra	3:45
Kayla	5:15
Penny	6:10
Keith	3:56
Sabrina	4:16
Day 1 OnRamp Bootcamp Baseline
Hillarie	6:43
Claire	6:41
Mari	7:07
Starr	6:49
Porscha	7:11
Eren	6:58
Anvi	7:07
Lisa	7:19
Michelle	7:00
Kevin	6:40
Monica	9:48
Jonah	4:33
Laura	8:54

Monday

12:00AM

100719 It's humerus

July 19, 2010 at 12:00AM | by

Gio |

2 Comments

Buy in: 10 x cousins

M/C:

Three rounds for time:

10 x L-arm snatch 24/16kg
10 x sdhp
10 x R-arm snatch
10 x goblette squats
600m run

Update on July 19, 2010 at 6:48PM by

The Major

WOD Results

Al	14:45
Brett	16:36
Greer	15:54
Michael	30:42
Aaron	14:56
Larry	12:57
Tony	14:51
Lil Big Man	9:19
Ted	13:56
Spencer	14:34
Juanita	21:25
Betsy	19:47
Maritza	24:13
Aecheri	23:22
Tijana	19:05
Wendy	17:13
Clare	16:12
Hummel	15:06

Saturday

12:00AM

100717 Sat Teams

July 17, 2010 at 12:00AM | by

Gio |

5 Comments

For time:

800m row
50 x dl 185 / 135
50 x du 150 singles
200m partner carry
50 x hlr toes to bar
30m over head lunges 45/35lb
2km team row

Friday

12:00AM

100716 Daniel

July 16, 2010 at 12:00AM | by

Gio |

14 Comments

Buy in: Partner push ups x 10

M/C:

For time:

50 x pull ups
400m run
21 x thrusters 95/65
800m run
21 x thrusters
400m run
50 x pull ups

OnRamp Bootcamp WOD

400m Run
10 Front Squats
10 Hip Thrusters
10 Push Press
400m Run
10 Thrusters
10 Back Squats
10 Push-ups
400m Run

Update on July 16, 2010 at 6:37AM by

The Major

WOD Results
Guys			Gals
Christian	Rx	32:10	Betsy		DNF*
Tom		30:36	Aecheri		33:17
Phil	Rx	18:18	Maritza		32:28
Trey	Rx	38:01	Lisa		30:01
Bruce	Rx	24:16	Jen		28:23
Michael		31:24	Molly H	Rx	25:47
			Tijana		25:44
			Beth		27:49

OnRamp Bootcamp WOD
Glenn	13:49	Jaeda	8:48
Josh	8:54	Dana	11:37
Eric	12:28	Denise	8:38
Scott	10:48	Hilliry	10:20
Griffen	11:49	Mary	12:24
Vinh	9:00	Maggie	12:38
Derek	12:29	Helen	13:12
		Gini	15:19
		Theresa	17:32
		Jenifer	13:24
		Tami	10:46
		Amy	15:43
		Danielle	15:21

Thursday

12:00AM

100715 Deep Sixed

July 15, 2010 at 12:00AM | by

Gio |

100714 Fortuna

July 14, 2010 at 12:00AM | by

Gio |

7 Comments

Miranda Oldroyd training for the CrossFit Games. (Streaming Live this weekend)

Buy in:   20 x burpees

M/C:
3 rounds for time:

50    x ab mat situps
50    x kb swings (a)

The Dog Pound welcomes the MWF OnRamp Bootcamp morning Pound Pupies
OnRamp Bootcamp

200m Run
30 ft Walking Lunges
10 Jumping Pull-ups

Update on July 14, 2010 at 6:45AM by

The Major

WOD Results
Guys			Gals
Brett	15:20	Rx 24kg	Betsy	17:49	Rx 12kg
Christian	18:09	Rx 24kg	Beverly	18:35	Rx 12kg
Tom	18:47	Rx 16kg	Sandy	20:14	Rx 12kg
Sherman	22:24	Rx 16kg	Wendy	16:20	Rx 12kg
Jaime	18:41	Rx 16kg	Beth	17:55	Rx 12kg
Michael	13:21^2/3	16kg	Stephanie	19:40	12kg
Tony	12:54	Rx 24kg	Natalie	11:30	12kg
Naveed	6:56	Rx 16kg	Pam	17:48	Rx 16kg
Rodney	12:05	Rx 24kgRx 24kg	Schoen	12:03	Rx 12kg
Phil	12:14	Rx 24kg
Jeff	20:29	Rx 24kg
Trey	14:25	Rx 24kg

OnRamp Bootcamp WOD Results
5:00 AM		5:45 AM
Glenn	8:40	Griffen	7:20
Scott	6:40	Hilary	7:08
Junior	7:24	Denise	5:45
Eric	7:03	Helen	8:07
Jaeda	6:01	Maggie	7:25
Raven	8:44	Mary	7:59
Molly	8:34	Rosa	8:23
Dana	9:30	Season	6:57
		Tami	6:43

4:00 PM
Danielle	10:01
Derick	9:03
Theresa	10:26
Jenifer	8:09
Gini	8:57
Lashana	9:16
Robin	6:50
Vinh	5:41
Yavette	8:13

Tuesday

12:00AM

100713 Sprung

July 13, 2010 at 12:00AM | by

Gio |

7 Comments

Buy in: 15 x HLR (hanging leg raise / toes to bar - straight leg (RX))

M/C:

Four rounds for time:

20 x bj

100m sprint

20 x sdhp 95/75

100m sprint

Update on July 13, 2010 at 7:02PM by

The Major

WOD Results
Al	14:17 Rx	Aecheri	34:53
Christian	16:18 Rx	Maritza	27:35
Jaime	19:32	Lisa	18:48
Naveed	20:54	Beverly	25:40
Tony	15:01 Rx	Tijana	17:10
Aaron	15:40 Rx	Molly M	16:26 Rx
Phil	10:33 Rx	Holly	12:44 (55#)
Rodney	15:11 Rx	Natalie	19:22 (15#)
		Schoen	14:00 (35#)
		Friday	15:26 Rx
		Clare	18:26 (65#)

5:00 AM OnRamp WOD Results
Team I	Team II	Team III
Kendra	Thom	Kayla
Rhunda	Sabrina	Keith
Mauy	Ericka	Margeret
6:56	7:03	7:35

Monday

12:00AM

100712 Paired up

July 12, 2010 at 12:00AM | by

Gio |

4 Comments

Buy in: 15 x bw squats

M/C:

For time:

Burpees / Leg levers 10-9-8-7-6-5…..1

Push ups/ knee tucks 1…..5-6-7-8-9-10

Update on July 12, 2010 at 7:05PM by

Gio

Christian 14:33

Maritza 22:59

Betsy 17:02

Tom 23:39

Tom Mc 15:06

Aecheri 23:43

Mary 19:32 / 5-1; 1-5

Michael 11:50 / 5-1; 1-5

Larry 8:28

Naveed 11:40

Phil 9:38

Rodney 11:43

Pam 18:17

Beth 16:41

Schoen 15:27

Saturday

12:00AM

Fired up

July 10, 2010 at 12:00AM | by

Gio |

OnRamp Bootcamp

10!
Med Ball deadlift
PVC Push Press

OnRamp Bootcamp WOD Results
8:00 AM
Kendra	3:16
Josh	3:37
Sabrina	4:51
Margeret	6:30
Keith	3:50
Penny	6:16
Tom	4:13
Kayla	5:18
May	6:32
Jennifer	10:20

100731 Gut Check II

100730 V - Fran

100729 Kelly

100728 Spartan 300

100727 Creepers

100726 It's Beck's

100724 The Seven's

100723 Friday Special

FGB 5 Registration Open

100722 Tried & Tested

100721 Justice

100720 Abducted

100719 It's humerus

100717 Sat Teams

100716 Daniel

100715 Deep Sixed

100714 Fortuna

100713 Sprung

100712 Paired up

Fired up

OnRamp Bootcamp

Team I	Team II

Hummel 1	Schoen
Hummel 2	Christian
Jaime	Cyclops
Spenc	Ted
John	Karen
35:08	34:56

OnRamp Bootcamp Results
Keith	7:51
Kayla	13:16
Kendra	8:10
Thom	12:29
Cathrine	13:20

OnRamp Bootcamp Day 12
Josh	10:30
Scott	11:18
Eric	12:08
Mary	12:20
Hillary	10:52
Helen	13:51
OnRamp Bootcamp Day 6
Season	11:02
Laura	10:56
Rosa	11:03
Melanie	11:57
Mari	11:30
Claire	7:12
Ariel	8:17
Anastasia	9:47
Monica	10:44

Aechari	2:27	I
Juanita	3:40	I
Maritza	3:06	I
Beverly	3:00	I
Jaime	3:40	III
Christian	4:17	III
Lisa	4:58	II
Betsy	5:20	II
Tom	4:58	II
Michael	4:09	II
Wendy	3:16	II
Naveed	6:01	II
Bruce	3:47	III
Jeff	4:04	III
Clare	2:48	II
Holly	2:20	II
Phil	2:31	III
Tony	2:52	III
Pam	8:02	III
Schoen	8:13	III

5:00 AM OnRamp T, Th, S
May	8:38
Ericka	7:13
Thom	6:21
Kayla	7:49
Margeret	8:49
Rhunda	6:17
Kendra	5:57
Keith	5:16
Shumeca	7:45