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.