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12:00AM

100731 Gut Check II

No Sunday WOD.  De-construction in progress 

 Team effort for time:

  • 200  x  kb swings (a)    24/16kg
  • 100  x  pull-ups
  • 200  x  kb swings
  • 100  x  burpees
  • 200  x  kb swings
  • 100  x  bj                           24/20”
  • 200  x  kb swings
  • 100  x  thrusters           45/35#
  • 200  x  kb swings
  • 100  x  SDHP                  45/35#
  • 200  x  kb swings

 

Previous Gut check - I

12:00AM

100730 V - Fran

You may want some coffee before today’s WOD.  Here’s some important info before you head out.

Buy in:  10  x  ab-wheel roll outs

M/C:

Virtual Fran (wmv/mov)

For time:

21, 15, 9

I

  • pvc  thrusters
  • pvc  pull-ups (simulated pull-ups)

II

  • pvc thrusters
  • jumping pull-ups

III

  • pvc thrusters
  • pull-ups
12:00AM

100729  Kelly

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

12:00AM

100728 Spartan 300

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

12:00AM

100727  Creepers

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

12:00AM

100726 It's Beck's

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

12:00AM

100724 The Seven's

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

12:00AM

100723 Friday Special

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
6:59PM

FGB 5 Registration Open

Fight Gone Bad began as a fundraising event in 2006. From those humble beginnings and with the support of the CrossFit community, we’ve proven what a small, totally committed group of people can accomplish. The first four editions of Fight Gone Bad have raised a combined total of more than $2 million.

Fight Gone Bad 5 opens its arms to benefit three charities this year: LIVESTRONG, Wounded Warrior Project and the CrossFit Foundation.

Fight Gone Bad 5 takes place on Saturday, September 25, 2010.

Click to read more ...

12:00AM

100722 Tried & Tested

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

 

12:01AM

100721  Justice

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 

12:00AM

100720  Abducted

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

 

12:00AM

100719 It's humerus

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

12:00AM

100717 Sat  Teams

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
12:00AM

100716  Daniel

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

12:00AM

100715 Deep Sixed

The T,Th,S, 5:00 AM Pups looking pretty happy post WOD. Maybe a little bump in intensity is order?

Buy in:  Farmer’s Walk x  2  x  24kg/16kg   -  Gym to Scoville and back.

WOD: Deep Sixed
6 rounds for time:

1   x   Cl                                   125 / 95
3   x   pp
6   x   bs
9   x   pj
12 x   pull ups

 

OnRamp Bootcamp

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

 

12:00AM

100714  Fortuna

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

12:00AM

100713  Sprung

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
12:00AM

100712 Paired up

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
12:00AM

Fired up

Team Relays for time:

  • 200m  x  SB -  run relay (50 / 75)
  • 100     x  push ups
  • 400m  x  Fire hose run relay (carry hose)
  • 100     x  sit ups
  • 200m  x  Mr Blob relay
  • 100     x  squats          (35/45)
  • 50       x  pull ups
WOD Results
Team I Team II
Rodney Juanita
Larry Beverly
Trey Karen
Brett Mike
Tom Tony
Schoen  
37:55 36:23