Workout Of The Day

Week of 12/17-12/21 WODS

(Mon)
WOD:

3 rounds
30 wbs
15 t2b
20 wbs
10 t2b
10 wbs
5 t2b
Rest 2 mins


(Tue)
WOD
“Lyssa?”
21-15-9
Deadlift
Burpee over bar
100 dubs after each set
12 min cap

HAPPY BIRTHDAY COACH SHELBY!
(Wed)
WOD
“Shelby”
4rft
30 ft hs walk (1 turn around)
3 bar mu
7 squat cleans (95/65)
5 bar mus
12 squat cleans
Rest :90


(Thur)
WOD
Nft
4 rounds
25 ghd
15 deficit split squat each leg kb front rack
25 butterfly hip bridge
60 ft stone carry


WOD
12 days of Fitness WOD
BBELL weight (135/95)
1 thruster
2 ring dips
3 hspu
4 push up
5 box jump
6 squat clean
7 burpees over barbell
8 s2oh
9 kbs (72/53)
10 wbs (20/14)
11 c2b
12 ohs



Previous WODs

Tuesday, October 18th WOD

leepbacksq

Have a friend who has been wanting to try out CrossFit?  Have them come to our next “Bring-A-Buddy” WOD on Sunday, October 30th at 9am! This class will be perfect for beginners but also challenging for advanced athletes.  Remember “buddies” can work out for free! Any questions let us know.

Workout for Tue., 10/18:

Warm Up!

Strength –

Back Squat

6×3

WOD –

2 Rounds

(2 mins at each station)

Rope Climbs

Power Clean

T2B

Monday, October 17th WOD

andersdus

Workout for Mon., 10/17:

Warm Up!

Skill –

Double Unders

WOD –

12 min. AMRAP

30 DUs

20 S2OH

10 Box Jumps

Friday, October 14th WOD

ChrisProfile

Workout for Fri., 10/14:

Warm Up!

WOD –

“Chris”

21-15-9

Hang Power Snatch

Wall Ball

Cal Row

Thursday, October 13th WOD

beckyomom

There are still a few slots left in our upcoming Beginner’s Course, starting Monday 10/17.  

Learn more here! 

Workout for Thu., 10/13:

Warm Up!

WOD –

7 RFT (resting 1 min between rounds)

1 Squat Clean

6 HSPU

12 Pull Ups

Wednesday, October 12th WOD

andykb

Workout for Wed., 10/12:

Warm Up!

Strength –

Strict Press

5×3

WOD – 

15 min EMOM

min 1 = 5 man makers

min 2 = 250m/200m row

min 3 = 30-45s double KB front rack hold

Etc…

Tuesday, October 11th WOD

img_5487

Workout for Tue., 10/11:

Warm Up!

Skill –

12 mins of GOAT work

WOD –

“Cement Mixer”

7 Rounds of

Every 3 minutes complete

400m Run

12 T2B

Monday, October 10th WOD – Columbus Day

new_on_ramp_2016_oct17

We are open regular hours/schedule for Monday, Oct. 10th (Columbus Day)!

Get fit this fall with our Beginner’s Course starting October 17th! There is still some space available in our popular month-long program.  Learn more here.

Workout for Mon., 10/10:

Warm Up!

Strength – 

Back Squat

8 x 2

WOD – 

21-15-9

Thrusters

DUs

Box Jumps

Friday, October 7th WOD

AddieProfile

Workout for Fri., 10/7:

Warm Up!

WOD –

“ADS”

Cash In = 50 burpees over bar

Then 5 RFT

3 deadlifts

15 T2B

50 DUs

Cash Out = mile run

Thursday, October 6th WOD

img_4749

Workout for Thu., 10/6:

Warm Up!

Skill –

Ring MUs/ring dips/ box dips

Gymnastics –

EMOM x 12

Min 1- :45/max pressed hold ring/boxes/plank

Min 2- :45/max dipped hold ring/boxes/plank

WOD –

3 rounds NFT

2 slow TGU (each side)

15 side plank reach through (each side)

2 skin the cat

Wednesday, October 5th WOD

img_5399

Workout for Wed., 10/5:
Warm Up!

Strength –

Press

5×5

WOD –

9 min AMRAP

15-12-9

Power Snatches

HSPUs