Wolf Pack CrossFit

REST DAY: Sunday, 05 September

admin — Sat, 04 Sep 2010 15:05:50 +0000

Today is a rest day, but we are going to take this time to celebrate a sister affiliate. CrossFit Ramstein was formed over two years ago at Ramstein Air Base in Germany. It was created by Brian Bowen in his own time and was carried by the passion and commitment of its members to eachother and the desire to share fitness and wellness to everyone they met. The only thing that was ever asked of people was a desire to try and a commitment to themselves, and what they got in return was a community of people that was dedicated to growth, health and ultimate fitness.

Sadly like many military affiliates it cannot be carried alone, it must have the support of the community to sustain itself, and CrossFit Ramstein was not able to obtain that support. It will go away, but the passion that Brian and the other members showed will never die, and one day they will see. They will understand what a passion to fitness and wellness means and they will finally understand. But until that time arrives we will gather as a community and celebrate CrossFit Ramstein and all they stand for in the only way we know how….by doing a really kick ass workout! So I give you:

“The Ramstein”

For time:
500m Row
25 Pull-Ups
20 KB Swings
15 Overhead Squats
10 Burpees
400m Run
10 Burpees
15 Overhead Squats
20 KB Swings
25 Pull-Ups
500m Row

Post time to comments.

**See you at 0900!**

WOD: Saturday, 04 September

admin — Fri, 03 Sep 2010 22:38:29 +0000

“Linda”

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.

WOD: Friday, 03 September

admin — Fri, 03 Sep 2010 12:14:40 +0000

Complete as many rounds as possible in 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

3-day weekend! Enjoy the time off and get a workout in!!

WOD: Tuesday, 31 August

admin — Mon, 30 Aug 2010 15:23:23 +0000

Row 1000m

21 Front Squats (135/95)
21 Pull-ups

Row 500m

15 Front Squats
15 Pull-ups

Row 250m

9 Front Squats
9 Pull-ups

WOD: Monday, 30 August

admin — Sun, 29 Aug 2010 15:38:36 +0000

Back Squat 3-3-3-3-3 reps

Photo courtasey of Rippatoe

WOD: Sunday, 29 August

admin — Sat, 28 Aug 2010 23:04:34 +0000

21-18-15-12-9-6 and 3 rep rounds of:
Sumo deadlift high-pull, 75 pounds
Push jerk, 75 pounds

ORE: Thursday, 26 August

admin — Wed, 25 Aug 2010 15:05:52 +0000

As many rounds as possible in 20 min of:

5 Push-ups

10 Sit-ups

15 Squats

**Wear your flak vest**

ORE: Wednesday, 25 August

admin — Tue, 24 Aug 2010 15:17:12 +0000

WOD

21 Inclined push-ups (with feet on a chair)
21 Dips
Bear crawl the length of the dorm hallway and back

Continue with 18, 15, 12, 9, 6, and 3 reps of each exercise with bear crawls between reps

Cash-out

3 rounds of 30 sec handstand holds against a wall

REST DAY: Tuesday, 24 August

admin — Tue, 24 Aug 2010 04:15:44 +0000

Today is a rest day and the gym is closed, but why not try a new workout? Yes…lets!

21 Push-ups

21 Jumps onto cement retaining wall in front of gym

21 squats

Burpee broad jump across length of basketball court, bear crawl back

continue with 18, 15, 12, 9, 6, and 3 reps of each exercise with burpee jumps and bear crawls between sets.

What did you think?

Please post times and comments!

WOD: Monday, 23 August

admin — Sun, 22 Aug 2010 15:12:02 +0000

400 meter walking lunge

Look for dorm friendly workouts starting Wed!