Sunday, December 27, 2015


Remember that time we had fifteen rowers out?  Not usual, but fun!

Classes at 9:30 am and 5:30 & 6:30 pm.

Scaling will be suggested and encouraged - this will probably be turned into a partner workout.

5 sprints for time of:

25-meter handstand walk

5 sprints for time of:

50-meter walking lunge
Rest at least 2 minutes between efforts. 

Extra Credit: heavy lifting x5s


Check out Ben's three-rep-max sumo deadlift high pull!

Visiting CrossFitters are welcome - sign in online or just drop in.  But please check the live SCHEDULE page on this website - classes may be canceled if no athletes sign up!

New Years Eve - classes at 6 am and 9:30 am. And Open Gym 4 -5:30 pm!
New Years Day - classes 9:30 am, 5:30 pm, and 6:30 pm.  

15-12-9-6-3 reps for time of:

135/85-lb. power cleans


135/85-lb. front squats



Look at that ponytail!  Pulling into the bar!

Visiting CrossFitters are welcome - sign in online or just drop in.  But please check the live SCHEDULE page on this website - classes may be canceled if no athletes sign up!

New Years Eve - classes at 6 am and 9:30 am. And Open Gym 4 -5:30 pm!
New Years Day - classes 9:30 am, noon, 5:30 pm, and 6:30 pm.

Tabata push press, 75 lb.

Tabata sit-up

Tabata sumo deadlift high pull, 75 lb.

Tabata push-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. There is no rest between exercises.
Score total reps from all 32 intervals


So I got this puzzle for Christmas...

Snatch 3-3-3-3-3

Finish up with bonus:
Deadlift 5-5-5-5-5
Assending, up to no more than your last 3x3.


Think about the new year - a good time to rededicate yourself to your health and fitness. It will be a good time to do a Paleo month or a Zone month (portion sizes) or even Paleo/Zone. Please borrow a book from the book shelf if you want some inspiration!

3 rounds for time of:

10 dumbbell power snatches, left arm

10 single-arm overhead squats, left arm

10 pull-ups 

10 dumbbell power snatches, right arm

10 single-arm overhead squats, right arm

10 pull-ups
30 sec pike hold hanging from bar

Use a 35/20-lb. dumbbell for the snatches and overhead squats.

Rx+ 50/35#

Sunday, December 20, 2015


Thursday Christmas Eve schedule - no evening classes.  Fun holiday-themed WOD at 6 am and 9:30. Regular 9 am on Saturday.

3 rounds for time of:
135/85-lb. ground to shoulder to overhead, 10 reps
30 wall-ball shots, 20/14-lb. ball

Rx+ 50 wall balls each round
This should be short and fast!

Weighted Pull-ups 3's


Complete as many rounds as possible in 20 minutes of:
400-meter row
135/85-lb. front squats, 10 reps
20 sit-ups

Rx+ GHD sit-ups and 185 lbs
Don't do more than twenty GHD sit-ups if you don't already do them regularly!


Happy Holidays!  

A schedule note - this is only one 9 am class today, Saturday.  OnRampers are invited (and will modify the workout.)

If you need another workout this week, drop into the rowing class, hit the open gym, or .... 
here is a suggestion from CrossFit headquarters:
Run for 35 minutes

Every 5 minutes, stop and perform 15 burpees
Post distance to comments.

Saturday, December 19, 2015


A schedule note - there will be only a 6 am and a 9:30 am on Christmas Eve, no classes on Christmas Day, and a 9 am class on Saturday.  All other days will be as usual.

We will do a fun holiday workout on Christmas Eve!

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

Storm through for time!  In other words, scale this sucker down using a percentage of your 1 rep maxes so it does not become a slog. 

Thursday, December 17, 2015


3 rounds for time of:
1,000-meter row
42 kettlebell swings, 1.5/1 pood
24 pull-ups

This should remind you of our benchmark workout Viking Helen!  Scaling will be allowed, but it is important to work in these long time domains as well as the shorter ones.

Wednesday, December 16, 2015


Warm up 

Take three attempts to perform 15 bodyweight overhead squats.

Tuesday, December 15, 2015


Benchmark today!  Pace yourself on this row - you should have a good idea just how fast you can push it and still be able to do thrusters afterward.  Think of it like a 2000 meter row.

1000 meter row
50 thrusters (45,35)
30 pull-ups


50 slamballs
Compare to March 23,June 29th

Monday, December 14, 2015


John S wakes up the day.

5 rounds of:
30 wall-ball shots, 20-lb. ball
5 squat snatches
Rest 2 minutes

Sunday, December 13, 2015


Mark getting some weight on the bar!

Clean practice and drills 

12-9-6 reps for time of:
225-lb. squat cleans
Ring dips

Thursday, December 10, 2015


295!  Great job, Clarissa!

Warmup and skills

Complete as many rounds as possible in 10 minutes of:
20 box jumps, 24-inch box
10 handstand push-ups

3 sets of 15 reverse hypers



This should look familiar by now!  


Tuesday, December 8, 2015


Yah, it's 255!

Sumo deadlift high pull 5's

Four rounds for max reps,with three minutes rest in between
1 minute burpees
1 minute Russian twist
1 minute kettlebell swings
1 minute mountain climbers


All kinds of PRs happening yesterday!

Balboa Grace
12 minute AmRap
3 power clean to overhead, 135/85
6 push-ups
9 box jumps

Power clean to heavy singles 

Tuesday, December 1, 2015


Recent events call for a cute tiny kitten.

We will have a thorough warmup, then:

Back squat 
Score total of all six loads

Very similar to last week. And again, be conservative unless you've been back squatting regularly for at least six month - then go for it!  These can be three real efforts at a heavy 1 rm.



Push press 1-10-1-20-1-30
Score total of all six loads


Rx'd with 155, nice!

So we've had our fun with heavy weights and pull-ups, time for some erging!  This one is straight from the main site at  Some strategy will help here - don't blow it all on the first round!

4 rounds, each for time of:
1000 meter row



Five rounds for time
With a 155/105 pound bar:
12 deadlift
9 hang power clean
6 push jerks


Way to go on your first one rep maxes, Chris!

As many rounds as possible in 20 minutes
5 pull-ups
10 push-ups
15 air squats

Bench press 5,5,5,5,5
Work your way up to a heavyish set of five.  Focus on skill and consistency.

Sunday, November 29, 2015


Deadlift PR!

Hope you had a happy Thanksgiving!

Warmup circuit

Front squat 1 rep max

Option to make up 
Press 1 rm

Sunday, November 22, 2015


Have a lovely Thanksgiving!  It's a wonderful day of getting together and celebrating each other. 

One class at 9 am today and one class at 9 am tomorrow!  

The CrossFit Total on Saturday at 9 am.

Go for a run on Sunday!


Fight Gone Bad today!


Great job today moving that weight around!  Some really good PRs.

For warmup, five rounds
3-5 dips
10 shoulder touches on wall or floor, each side 
5 OTS slam balls
5 OH DB squats, each

Clean 1,1,1,1,1


Jabe is out of OnRamp and rocking the wall balls!

We had requests to do some benchmarks this week for athletes out of town in December so here goes - Clean on Tuesday, Fight Gone Bad on Wednesday, CrossFit Total on Saturday (back squat, press, and deadlift).  We will also have other chances to test those lifts and other benchmarks throughout December.  Get ready to rock!

Back squat 3x3+

30 reps ground to shoulder to overhead 

Thursday, November 19, 2015


Next week there will be one class at 9 am each day Thanksgiving, Friday, and Saturday. 

Warm up power clean


30 rounds for time of:
5 Wall ball shots, 20 pound ball
3 Handstand push-ups
225 pound Power clean, 1 rep

This should be a heavy power clean.

For U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana.

See more here

Wednesday, November 18, 2015


Yay supine ring rows 

Front squat 3x3+

Tabata push-ups
Tabata sit-ups 
Tabata air squats

Score total reps

Tuesday, November 17, 2015


The next attempt was 125 and Clarissa made it!

Hang squat snatch 3-3-3-3-3

3 rounds
500 meter row
30 hollow rocks
15 supine ring rows
1 minute plank

Monday, November 16, 2015


Great jerks today!  Lots of PRs!

Deadlift and press 

1rm after Thanksgiving!

5 rounds for time* of:
30 hip extensions
Handstand walk 50 feet
Lunge 150 feet

*12 minute hard cutoff
Scaling & subs allowed

Sunday, November 15, 2015


Paris, France - this spring.

OTM 10
For practice and warmup 
Power jerk
Split jerk (best side only)
2-4 slam balls 

Jerk 1,1,1,1,1
Today's best 

Thursday, November 12, 2015


Nice rowing this week!

Back squat 3x3+

10 minute AMRAP: Cindy or Mary

5 pull-ups
10 push-ups
15 squats


5 handstand push-ups
10 one-legged squats, alternating
15 pull-ups


Anyone recognize this 12" neighborhood garden gem?

We will do a hero WOD on Saturday dedicated to all the veterans but especially for all the fallen heroes and for U.S. Army Chief Warrant Officer Matt Ruffner, of Tafford, Pennsylvania.

One round for time:
15 squat cleans, 155/115 lb.
30 toes-to-bars
30 box jumps, 24/20-inch box
15 muscle-ups
30 shoulders-to-overheads, 40/30-lb. dumbbells 
30 double-unders
15 thrusters, 135/95 lb.
30 pull-ups
30 burpees
300 foot walking lunge with a 45/35-lb. plate held overhead

Scale appropriately

Tuesday, November 10, 2015


Kahl does a great split snatch!

Front squat 3x3+

Row about 1000 m - drills and warmup
Row 1000 m
Row 1000 m

Monday, November 9, 2015


Buzz does barbell push-ups!

Next OnRamp beginners class will start after the Thanksgiving holiday.  Please sign up for a free trial class/evaluation first if you are interested so you and I can see if CrossFit is a good fit for you.

5 rounds for warmup - keep it light
10 handstand kick-ups or press-ups
10 shoulder touches in plank, each side
5 single dumbbell OHS, each side
3 Turkish get-ups, each side

Snatch 3,3,3,3,3
Work up

Sunday, November 8, 2015


7 am rowers get ready to rock with 3-2-1 Attention Row!

Deadlift and Press super sets
Last set is as many as possible 

5 push press with press weight
5 front squats
5 push-ups on bar
Row 250 meters

Thursday, November 5, 2015


Getting under bar, even in a power clean can be the difference between losing it and making it.

Jerk 3,3,3  

Work up to a decently challenging weight, then warm up the snatch.

As many rounds as possible in 12 minutes:
3 snatches
6 clean and jerks
9 chest-to-bar pull-ups
54 double-unders

Men use 135 lb., women use 105 lb.

Wednesday, November 4, 2015



Back squat 3x3+

Three rounds, 1 min each
Tire flips/Slam ball to overhead if needed
Jump to support or bar muscle up 

Tuesday, November 3, 2015


Carly S

Power clean
A quick attempt at today's best power clean.

7 rounds for time of:
95/65-lb. power cleans, 7 reps
95/65-lb. thrusters, 7 reps
7 bar-facing burpees

Monday, November 2, 2015


The Twin Peaks

Front Squat 3x3
Your last set is an AmRap set

5 Wall walks*
7 Burpee Pull-ups
9 Russian twists, each side

*You are walking from a push-up position to chest touching the wall - or as close as you can.

Extra credit: back squat 20 reps (before WOD)

Sunday, November 1, 2015


For warmup
5 rounds
6 dumbbell squat snatch
8 parellette push-ups
10 windmills

Today's best!
Snatch 1,1,1,1,1

Thursday, October 29, 2015


Some of the great jerks today:  Buzz did 185, Clarissa 115, and Ana 95.

Deadlift and Press super sets
Last set is as many as possible 

5 rounds
9 thrusters (95/65)
9 pull-ups 

Wednesday, October 28, 2015


Jerk day!

OTM 10
For practice and warmup 
2 Jerks - both sides, worst side first
2-4 reverse burpees 

Jerk 1,1,1,1,1
Today's best 

Tuesday, October 27, 2015


Heavy back squats!

Back squat 3x3+
Last set as many as posible

Tire strikes
Plyo push-ups

Score total reps


Travis knocking out squats

3, 3, 3, 3, 3

AmRap 12
3-5 bar muscle ups
10 lateral kettle bell swings
Bear crawl there and back

Sunday, October 25, 2015


Time for a hero WOD!
Read more about U.S. Army Capt. Andrew Pedersen-Keel here:


5 rounds for time
225 pound back squats, 10 reps
275 pound deadlifts, 10 reps
400 meter sprint
Rest 2 minutes 

Extra credit: Press 3x3+

Clean on Tuesday, regular back squats on Wednesday!