Wednesday, September 30, 2015


Hold that pike, Chris!

Clean OTM 15
Hang clean, clean
Work on getting under the bar.

5 ring dips
5 power cleans 135/85*
5 bar over burpees
Row 250 meters

Tuesday, September 29, 2015


3 rounds not for time

5 each side windmill with KB
10 goblet squats
5-10 each side kettlebell clean and jerk 
20 sec Tuck or L Hold on rings

Front squat 4x4

10 min AMRAP Cindy
5 pull-ups
10 push-ups
15 air squats

*option 3-6-9 reps 


Hang power snatch
Hang snatch
Deck snatch

Tabata 8x 20:10 work:rest
Tire strikes
Ab mat sit-ups
Box jumps

Sunday, September 27, 2015


Below parallel, above parallel.  The crease of the hip is below the knee in the first photo.  Working this full range of motion strengthens the joint.

Work on the Turkish Getup

Deadlift and Press super sets 4x4

Complete 10 rounds with a partner
One works while the other rests
8 dumbbell power cleans
8 dumbbell push press
8 dumbbell lunges, 4 each

Thursday, September 24, 2015


In 14 minutes
First 8 Find today's 3 rm push press
Next 6 Find today's 3 rm jerk

6 rounds
12 dumbbell thrusters
12 v-ups
Rest one minute

Wednesday, September 23, 2015


Back squat
4x4, add weight from last week

Not for time but for skill, 3 rounds
3 front lever negative
3 back lever negative
5 (each side) KB snatch
10 goblet lunge 

Tuesday, September 22, 2015


Such a beautiful morning to be up and out!

Warmup circuit
Clean practice and warm-up

Bear crawl
12 cleans (135/85, increase weight every round)
12 burpees
Bear crawl
9 cleans
9 burpees
Bear crawl
6 cleans
6 burpees
Bear crawl
3 cleans
3 burpees

Monday, September 21, 2015


Zara rocks the split snatch!

Front Squat 4 reps 4 sets
About 5% heavier than last time

Extra credit - Back Squat 20

Practice - 
Rope climbs or beginner rope climb

3 rounds for time
20/15 push-ups 
25 kettlebell sumo deadlift highpull 
30 hollow rocks
500 meter row

Sunday, September 20, 2015


Snatch practice

15 toes to bar
10 deadlifts (115/75 lbs)
5  snatches* with (115/75 lbs)

Compare to Feb 27
*Any snatch variation allowed and athletes may scale with ground to overhead (85/55 or lighter)

Thursday, September 17, 2015


Press/deadlift supersets 4 reps 4 sets
Add some weight - 5% or a bit less.

Tabata This-style conditioning

Tabata Slam Ball 50/30
Rest 1 minute
Tabata Reverse burpees AKA ninja roll to jump
Rest 1 minute
Tabata Pull-up 

This Tabata score is the LEAST number of reps performed in each of the eight intervals.

Extra credit: 100 push-ups for time (scale 75,50) or this week's 20 reps back squat 

Sunday, September 13, 2015


Sets of the complex - 
1 power jerk, 1 right split jerk, 1 left
AHAP with good technique

5 rounds
5  split jerks 
10 ring dips
20 kettlebell swings, American
30/20 calories on the rower

There will be a time cut-off.


Practice your inverted burpees

Back squat
Make sure to do your warmup sets, add about five percent.

4 rounds for time - there will be a cut-off
Farmers carry AHAP there and back
5 handstand push-ups
5 strict pull-ups
10 walking lunges with one KB, left hand (24/16 kg)
10 walking lunges with one KB, right


Nice rope climbs today!  I was glad to see people brought socks and other leg protection - and mostly climbed skillfully/mindfully enough to avoid the dreaded rope burn.

Today's 3 rm

OTM 10
3 Power clean 135/85
3 Box jump 30/20+


Paul, John, and Denise -  drill the deadlift in OnRamp - starting the CrossFit journey right with drills and skills.

Front Squat 4 reps 4 sets
About 5% heavier than last time

Extra credit - Back Squat 20

Four rounds, one minute each station, no score:
Tire strikes
V ups
Cartwheels or rolls
Rope climbs or sub beginner rope climb or attempts

Monday, September 7, 2015


Look at how nice this overhead squat is -  and Chris didn't start here!  He worked on his squat, on his mobility, and his strength for several years. And to be sure he will continue to improve it over the next several years.  What will his overhead squat look like when he is ninety?  How about yours?

Snatch balance 3-3-3-3-3

Not for time
5 rounds
5 Snatch AHAP
10 Burpees
Rest at least one minute


Press/deadlift supersets 4 reps 4 sets
Add some weight - 5% or a bit less.

3 rounds 
10 reps back squat at your 20 rep weight 
5 ring dips
10 pull-ups
Finish with 100 DU (or 50 attempts)

Extra credit: 
3 sets max reps reverse hyper



It's about time we did a couple of longer WODs since your training would be imcomplete without it!   So here is a fun partner WOD.  Come on in to work with your fellow athletes and cheer them on.

In teams of two, with one partner working at a time, complete:
6,000 meter row anyhow
Then 30 Jerks at 155/115+ 

This should be heavier than your Grace weight, and must be taken off the ground.  We will also work on the skill of the push jerk.


Gotta love those lunges!

Back squat 4 sets of 4 reps
Add no more than 5%

200 meter row
5 box jumps
10 double kettlebell front squats
10 v-ups
20 abmat sit-ups

Labor Day

Good morning!  Time for a fun workout at nine am!  Only one class today.

Filthy Fifty 
30 minute cutoff

Thursday, September 3, 2015


Split snatch

Today's 3rm

Extra credit: 20 rep back squats
If you haven't done these once already this week.

5 rounds
6 man makers 
Shuttle run x4
1:30 rest

Scale weight and/or do 2-3 shuttles

Wednesday, September 2, 2015


The famous Longmont Twin Peaks at sunset, right outside the gym

10 each side, 3 rounds
One legged bridge
Plank shoulder touches
Lunge with DB overhead 

Front squat 4 sets of 4 reps
Add no more than 5%

15 minute AMRAP
6 pull-ups 
8 side to side box jump overs, 24/20"
10 kettlebell swings, Russian, 24/20kg+
12 sit-ups 

Tuesday, September 1, 2015


OTM 12
Snatch balance 2
Burpee 2

Use an appropriate weight, percentage will vary.  Practice this movement before time starts and add weight during drill if possible.

4 rounds for time
3 snatch 135/85
10/7 knees to elbows
20 handstand shoulder touches or 4 wall walks

Extra credit: 100 DU (scale 3 minutes attempts)



Press/deadlift supersets 4 reps 4 sets
Add some weight - 5% or a bit less.

Extra credit:
20 rep back squat

5 rounds
2 cartwheels
5 strict pull-ups*
5 skin the cats*
10 slam balls AHAP

* scale - reps 2 to 4