STRENGTH: Squat Cleans 5 Reps Every Minute on the Minute for 8 Minutes
WOD: For Time
10 Handstand Push Ups
20 Box Jumps (24/20)
30 Push Ups
40 Overhead Squat (95/65)
30 Push Ups
20 Box Jumps (24/20)
10 Handstand Push Ups
REC: Muscle Up Practice
Wednesday, March 6th, 2013
The CrossFit Open is Here!!! The first WOD will be announced at 6:00 P.M. MST. We've got a great group of athletes signed up to participate, including a large number of our newest OnRamp graduates, which is friggin' awesome! This is an opportunity for all of you to see where you are at. Times like these are when we often find out the most about ourselves and discover that we are stronger than we thought. Get signed up, even if you don't feel like you do the WODs rx'd, just get signed up and participate. It's an incredible atmosphere and if you're on the fence, I promise you won't regret it. Any guesses on what the first WOD will be? Post your guess to comments.
Saturdays will be busy with the majority of people going for broke. A sign up sheet will be in the box Wednesday night or Thursday for time slots on Saturday morning. If you can't make it Saturday morning, you can also come Thursday at 6:00 pm or Friday at noon. Contact a coach if those don't work.
Strength: Shoulder Press 5-5-5-5-5-5-5
We've programmed in a small press progression over the next three weeks, starting with shoulder press at a higher volume and working up to a one rep push jerk max. Keep track of what weight you do today's reps at because the goal will be to increase by 30% next week when we do Push Press.
WOD: Mainsite WOD
For time
30 HSPU
40 Pull Ups
50 KB Swings (1.5/1)
60 Abmat Sit Ups
70 Burpees
REC: 90 seconds of max ring dips, followed by 5 minutes of Double Under practice.
Monday, February 25, 2013
Congratulations to Coach Ari & Todd on their engagement! A match made in CrossFit heaven!
Weekly Warm Up: 400 m Run or 500 m Row, followed by 3 Rounds of: 5 Handstand Push Ups, 10 Overhead Squats with a Dowel (perform with back to the wall, feet positioned about a foot from the wall, reaching back to touch the wall with the hips as you descend to the bottom of the squat), 10 Pistols, and 10 Kettlebell Windmills
Strength: 12 x 2 Sumo Grip Deadlift
WOD: Mega-Baseline This should be fast and furious. Make it your goal to finish in under 15 minutes.
1000 m Row
80 Air Squats
60 AbMat Sit Ups
40 Push Ups
20 Pull Ups
REC: 5 Minutes Max Double Unders or Double Under practice
Saturday, February 23, 2013
A big 307 Shout Out to Trish Henriksen & Aaron Haworth for getting their first Muscle Ups today! Good work!
Strength: Every Minute, on the Minute for 10 minutes,
2 Power Snatches (select a weight that is challenging, but that you can move with good mechanics.)
WOD: 4 Rounds for Time of
1 lap Run
25 Burpees
150 m Row
25 Thrusters (45/35)
REC: 50 Reverse Hyper and 25 Ham Raises