8 Apr
04-08-2009
“The Beast”
How many rounds in 20′?
6 Sumo DL High Pulls 65/45
6 burpees
6 Power snatches 65/45
DROM:
Neck DROM
(instructor)
then 3 shoulder bridges or
full bridges
Advanced: do wall walks
The bars wait patiently while the athletes run…
That’s one burly sweat angel!
7 Apr
04-07-2009
Deadlift 225/155 x 21
Run 800m
Deadlift 225/155 x 15
Run 800m
Deadlift 225/155 x 9
Run 800m
DROM:
15 spinal rocks
5/5 windmills w/o weight
lunge stretch to
lizzard lunge L/R
Bootstrappers x 10
Clayton, recent On Ramp graduate, enjoys a sunny CrossFit evening.
6 Apr
04-06-2009
20-18-16-14-12-10-8-6-4-2 rep rounds of:
Pushups
Overhead lunges 45/33
Box jumps
ROM work:
Complete in any order:
20 slow OHS stretches
20 slow pass-thrus
3 Camel holds
What is the April 18th “Murph” challenge going to be like? Check it out from a different perspective here.
5 Apr
One of our traditional Spring kickoff workout favorites:
“Medicine Ball Mile”
Partner race for one mile, sprint and catch with a medicine ball. This year’s route was up Mississippi Ave to the top of the hill and back.
Drop the ball, and both partners do 10 burpees.
On another note, many of you are probably used to me telling everyone to get more sleep. Here is one more reason.
3 Apr
04-03-2009
Today’s WOD is in honor of Chuck’s friend Cody aka “Sleeveless”, who is heading back to Afghanistan on Monday.
1) KB snatch practice – 15 min as a group
2) 200m sprint
10/10 KB snatch 53/36
200m sprint
10/10 KB snatch
200m sprint
This is quick and all out!! These are not recovery runs. If not yet confident in KB snatches, default to one arm KB swings.
ROM work:
3 rounds:
Pole press x 30 sec.
Pass-thrus x 15
OH squat stretch x 5 very slow
Glutes and hams on fire
Brian F. shows off his new found CrossFit strength! nice low bar squat form Brian. Putting CrossFit to use in our daily lives just reinforces the training and hard work we put in at the gym. Send us pictures of you demonstrating new found strengths!
2 Apr
04-02-2009
1) Snatch + OH squat – 1 + 3
Warm up, then do 5 sets at a comfortable weight
Focus on technique
2) 10-25 Glute Ham Raises. Pick one or the other, break up the reps however you want.
ROM work:
x3:
seal walk one trip
6 wrist pushups
Lateral hamstring stretch
Angie loves you
Good team work putting the KBs back everyone. Stellar 
630
