the double C's

Onramp 7:15PM with Coach Travis Holley.

Moving on up

Two new graduates Craig and Leah Milius from the 7:15AM onramp program. Both spent two months in onramp programs. Learning and putting to practice the skills they gained. Congratulation and good luck.

March programs WOD 8

Skill: Handstands Push ups
Strength: Deadlift 75% bodyweight 3x5
Metcon: 500m row, 400m run, 30 air squats, 20 push ups, 10 pull ups

Heres a couple videos from Coach Randal showing some true control over his body. Learn to build control slowly, always scale movements until strength, control, and conditioning have been established.

March programs WOD 7

Skill: Wall ball
Strength: Back squat 5x5
Metcon: 10 Push jerks,
15 Wall ball, 400m row
3 rounds

March programs WOD 6

Skill: Pull-ups with a band
Strength: Push Jerk 3x5
Metcon: FRAN
Thusters, Pull-ups
21x15x9

"Fran"

21x15x9 THUSTER (front squat/push press), Pull-up

Overhead Squat

1. Weight on heels
2. Lumber curve maintained
3. Chest up
4. Maintain constant upward pressure on the bar, active shoulders to support the load
5. Butt travels back and down
6. Hip crease below the knees
7. Return to full extension at the top of the movement

Stuart from the 7AM Monday Wednesday onramp programs.

March programs WOD 5

Skill: Burgener warm up
Strength: Over head squat 3X5 (test)
Metcon: mini Nancy
15 overhead squat , 400m run x3

5:15pm Tuesday Thursday Onramp

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KETTLEBELL SWING

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March programs WOD 3

Skill: Kettlebell Swing
Strength: Front Squat 3x5, Back Squat 3x3
Metcon:
Kettlebell Swings (test)
25-20-15-10-5
In and Outs
10-8-6-4-2

WOD 3/01/10

Day 1 March programs

Skill: Pull Ups w a band
Strength wod: 5x5 Back squat
Metcon wod: 5 pulls ups, 10 push ups, 15 squats
3 Rounds

Back squat: head up, chest up, butt goes back then down, weight in heels, bar rides down and up center mass.