Workout Of The Day

Monday, December 18th WOD

Workout for Mon.,12/18:

Warm Up!

Strength –

Build to 95%of back squat

Then

2×2@90%

%

WOD –

“Air Squat Annie”

50-40-30-20-10

Air squat

DUs

Ab mat sit-ups

Previous WODs

Thursday, November 17th WOD

joshbblunge

Workout for Thu., 11/17:

Warm Up!

Strength –

Deadlift

6×1

EMOM

WOD –

3 Stations, 3 rounds through

90 seconds at each:

Station 1 – ATYT Crossover Symmetry

Station 2 – KB one leg. DL

Station 3- KB Bulgarian Split Squats

Wednesday, November 16th WOD

boxjumps

Workout for Wed., 11/16:

Warm Up!

Skill –

Box Jumps

(build in height)

WOD –

Cash in = 400m run

Then

50 stone lunges for time

(Every drop 5 push ups)

Cash out = 400m run

Tuesday, November 15th WOD

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Workout for Tue., 11/15:

Warm Up!

Strength –

Front Squat

3×8

Every 2 mins

Skill –

Stone Lunge

WOD –

Cash in = 400m run

Then

50 stone lunges for time

(Every drop 5 push ups)

Cash out = 400m run

Monday, November 14th WOD

img_5495

Workout for Mon., 11/14:

Warm Up!

Skill-

Pistols

WOD –

10 RFT

3 strict c2b pull ups

6 strict pull ups

9 burpees

12 pistols (Total-6 pistols each leg)

Friday, November 11th WOD – Veteran’s Day

vets-300x148

Thank you to all of those who have served!

Workout for Fri., 11/11 (Veteran’s Day):

Warm Up!

WOD –

Three Wise Men

http://www.3wm.org/

“Jeremy Wise”

4 min AMRAP

5 Hang Squat Snatch

10 Bar Facing Burpees

**REST 2 Mins

“Ben Wise”

4 min AMRAP

10 power cleans

20 Pull ups

**REST 2 Mins

“Beau Wise”

4 Min AMRAP

15 box jump overs

30 Wall Balls

Thursday, November 10th WOD

hollowrings

Workout for Thu., 11/10:

Warm Up!

Strength / Skill –

EMOM x 14

Min 1- 5-10 deep ring rows pull to bottom rip

Min 2- 5-10 bbell glute bridge

WOD –

3 rounds NFT

50m HS walk

5 weighted pull ups

5 weighted dips

Wednesday, November 9th WOD

new_on_ramp_2016_nov142016

We still have a few slots available in our upcoming Beginner’s Course! Perfect for those looking to start CrossFit or someone that needs a refresher.  Learn more here.

Workout for Wed., 11/9:

Warm Up!

Strength –

Front Squat

15 mins to build to heavy

3RM

WOD –

Every 2 mins complete complex x 5 sets

3 power cleans

3 split jerks

3 front squats

3 reverse lunges each leg (6 total)

Tuesday, November 8th WOD

johnmus

Workout for Tue., 11/8:

Warm Up!

Oly –

EMOM x 10

Min 1 = 1 snatch dead lift + 1 high hang power snatch

Min 2 = 1 hang snatch high pull + 1 power snatch.

WOD –

“Amanda”

9-7-5

Snatch

Muscle ups

Monday, November 7th WOD

andersdus

Workout for Mon., 11/7:

Warm Up!

Strength –

Deadlift

5×3

EMOM

WOD – 

Cash in = 100 Double Unders

Then 5 rounds of…

15 DB/KB Deadlifts

10 DB/KB Front Squats

5 HSPUs

Cash out = 100 Double Unders

Don’t Miss Out! Our Next Beginner’s Course Starts Nov. 14th!

new_on_ramp_2016_nov142016

Have you, or a friend, been wanting to try out CrossFit? Or has it been a while since you’ve done CrossFit and need a refresher?

Our Beginner’s Course if a perfect month-long program that will cover everything you need to know to successfully start CrossFit while having fun and getting in some kick-butt workouts!

Our popular Beginner’s Course is set to kick-off on Monday, November 14th.

Space is limited.

To learn more please contact us at .

Click here for more details on the Beginner Course program.