Sunday, January 31, 2016


For time:

15 jerks

45 pull-ups

12 jerks

36 pull-ups

9 jerks

27 pull-ups
Use the same load for the jerks that you used for the cleans on Thurssday's WOD, or 50% of your 1 rm deadlift.
Score load and time.

Thursday, January 28, 2016


Tamara will be moving to Germany --come work out with her and say goodbye Friday night and Saturday!

3 rounds for time of:

Row 500 meters

25 Russian twists
25 Banded good mornings

Wednesday, January 27, 2016


This jerky is delicious... and has no sugar!

Establish your 1-rep-max deadlift

Then, with a barbell loaded to 50 percent of your max deadlift:

15 cleans for time

12 cleans for time

9 cleans for time

Rest as needed between each set. 
Score your max deadlift load and times for each set of cleans.

Tuesday, January 26, 2016



Four rounds, one minute max reps each station
calorie row
burpees over rower
wall ball (20/14)
toes to bar

Monday, January 25, 2016


Clarissa hit a deadlift PR with 300 pounds!

A reminder: Please make sure to sign up for class!  If no one reserves class it may be cancelled.

For time:
Row 1,000 meters
Then, 5 rounds of:

20 supermans
16 v-ups
Then, row 1,000 meters

This is Rx+ with 
20 back extensions

16 GHD sit-ups

Sunday, January 24, 2016


Happy shoulders!

5 rounds for time of:

20 L pull-ups

16 ring dips

Extra Credit: Back squat x5s

Thursday, January 21, 2016


Yay push-ups!

Here is another change of pace; some short workouts, some long workouts, and some strength workouts!  Put as much umph into this one as you do into the tough sweaty metcons!

Skill work

Front Squat 

Wednesday, January 20, 2016


5 rounds of:

1 minute of dumbbell deadlifts

1 minute of push-ups
Do not rest between rounds. Score total reps completed for each exercise and weight used for the deadlift.

Extra credit 50 GHD sit-ups 

Tuesday, January 19, 2016


Remember that time we bench pressed...  You'll do it again today if you get through the Workout Of the Day quickly!

3 rounds for time of:

10 dumbbell hang squat snatches, left arm

5 bar muscle-ups

10 dumbbell hang squat snatches, right arm

5 bar muscle-ups
Use a 55/35-lb. dumbbell for the snatches.

Monday, January 18, 2016



4 rounds for time of:

Row 800 meters

50 wall-ball shots, 20/14-lb. ball

Scaling will be allowed

Sunday, January 17, 2016


Row, row, row your erg

Skill time

Warmup mini WOD

Thruster 3-3-3-3-3-3-3 reps

Thursday, January 14, 2016


Nice work rowing on Thursday; it's good to do a long workout sometimes and y'all hung in there for a tough one!  Something a little shorter today.  There will be time for some barbell lifting afterwards.

Complete as many rounds as possible in 10 minutes of:
100-meter walking lunge with 45-lb. plate overhead
20 pull-ups

Wednesday, January 13, 2016


Go Ana!  

3 rounds for time of:

Row 2000 meters
50 sit-ups 

Rx+ GHD sit-ups 

Tuesday, January 12, 2016


  • Skill warm-up 

    For comparison and scaling ideas, look at your numbers from the Tabata Air Squat and Deadlift workout last Monday.
    For time:
    150 squats
    75 hip extensions
    120 squats
    60 hip extensions
    90 squats
    45 hip extensions

    Extra Credit: Press, sets of 5

Monday, January 11, 2016


Nice one-legged RDL, Joe!

Skill warmup circuit

Hang squat clean 

Sunday, January 10, 2016


Complete as many rounds as possible in 20 minutes of:

1 rope climb
20 lunges, alternating, with 2 35/20# Dumbbells 

40 double-unders

Subs for rope climb will be allowed

Rx+ two rope climbs per round
        20 one-legged squats, alternating instead of lunges

Wednesday, January 6, 2016


1 min each station, 2 rounds, no score
Tire flip
Stone or slam ball over the shoulder
Dumbbell press

Behind-the-neck jerk 1-1-1-1-1-1-1
This one will be interesting.  If you have any shoulder or neck pain you'll be doing a regular jerk.

Extra credit:
3 sets of max reps Kipping pull-ups 


Nice work!  

Note: no 9:30 am class today
          Bonus noon class!

5 rounds for time of:

Row 250 meters

45-lb. thrusters, 25 reps

15 toes to bar

Extra credit
Bench 5's

Tuesday, January 5, 2016


Dat CrossFit face, the face of determination!

Skill-based warmup

21-15-9 reps for time of:

225-lb. deadlifts

Handstand push-ups

Notice these are far heavier deadlifts and far fewer of them than we did in Monday.  Sometimes it's good to knuckle down and fight through your soreness, so buck up!  However, athletes whose backs haven't recovered from Monday may sub for deadlift or go as light as needed.

Extra credit:
Overhead squat 3's up to a heavy set

Monday, January 4, 2016


Warm-up and skill practice

Complete as many rounds as possible in 10 minutes of:

10 box jumps, 30/20-inch box

20 Abmat sit-ups

Rx+ GHD sit-ups 
Only do these if you've been practicing them.

Extra Credit: 
Back squat 5s up to a heavy set
Practice GHD sit-ups if you didn't do them in the workout.

Sunday, January 3, 2016


I hope everyone had a really wonderful New Years and is ready to knuckle down for some training and some smart eating!

Tabata air squat

Tabata deadlift, 155 lb.

Tabata air squat

Tabata deadlift, 155 lb.
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.

Extra Credit: Press x5s and practice your rope climb

Friday, January 1, 2016

Saturday and weekend

Happy New Year!

No OnRamp class at 8 am - come at 9 am

Fun team WOD involving rope climb - so wear long socks and long pants