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