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WODs

  • Monday 2-13-12

    By Jen | In WOD | on February 12, 2012

    Wendler Cycle Week 4 – OHS 40% x 5 50% x 5 60% x 5 Assistance exercise Weighted lunges 3 x 10 With your remaining time REALLY FOCUS on mobility!  Grab the bands, lacrosse balls and rollers.  Need some ideas?  Ask your trainer. Self Confidence

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  • Saturday 2-11-12

    By Jen | In WOD | on February 11, 2012

    1 minute stations Push press 75/55 KB deadlift (2pood/1.5 pood) Double unders Air squats *3 rounds – 1 minute of rest in between rounds The wall comes down next weekend!  There will be no classes held at the box on Saturday February 18th.  We will plan to meet at the Godwin High School Track instead. […]

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  • Friday 2-10-12

    By Jen | In WOD | on February 10, 2012

    MAKE UP A MISSED WOD  

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  • Thursday 2/9/12

    By Jen | In WOD | on February 8, 2012

    Skill Work 4 x 2 Snatch high pull /Full snatch from high hang position Stay relatively light with this movement. Conditioning WOD 5 Rounds 15 Ab mat sit ups 10 Kettlebell swings (American) 5 STRICT pull ups We All Suck Courtesy of CrossFit Lisbeth WOD  (Words of the Day)

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  • Wednesday 2/8/12

    By Jen | In WOD | on February 7, 2012

    Mid-thigh clean shrug /Mid-thigh squat clean 6 x 2 Conditioning WOD AMRAP 8 min 2 Deadlift 3 Power cleans 2 Wall climbs* *Substitute for Wall Climbs 2/1 Rollup push-up

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  • Tuesday 2/7/12

    By Jen | In WOD | on February 6, 2012

    Today’s WOD Courtesy of CFHQ “Rahoi” Complete as many rounds as possible in 12 minutes of: 24/20 inch Box Jump, 12 reps 95/65 pound Thruster, 6 reps 6 Bar-facing burpees U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, assigned to the Hostage Rescue Team, based in Quantico, Virginia, was killed on […]

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  • Monday 2/6/12

    By Jen | In WOD | on February 5, 2012

    Wendler Cycle Week 3 – OHS 75% x 5 85% x 3 95% x 1+ Assistance work Weighted step ups 5 x 10 Conditioning WOD Row 1000m Rest 2 min Row 1000m

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  • Sat. 02-04-12

    By Tim | In WOD | on February 4, 2012

    AMRAP 12 MIN. 10 Ball Slams (20/14) or Knees 2 Elbows 8 Barbell Jumps 6 Deadlifts (athletes choice for weight)    

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  • Friday 2/3/12

    By Jen | In WOD | on February 3, 2012

    Make up a missed WOD

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  • Thursday 2/2/12

    By Tim | In WOD | on February 1, 2012

    Snatch Grip Deadlift 3 x 3 *Those of you with flexibility issues please be sure to prop your deadlift up off the ground! Conditioning WOD AMRAP 6 min 10 Wall ball 30 Double unders Congratulations to the most recent On-Ramp graduates!  Please be sure to introduce yourselves as they make their way into group class!

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