January On Ramp

***Reminder our January On Ramp session for those who are new to Crossfit begins on Monday January 5 and we still have some remaining spots in our 515 am and 7 pm time slots. The January session is half price ($50 instead of the normal $100) and includes 5 on…

Tuesday-141230

Warmup: -20 step lateral walk -20 back extensions -20 box jump/step downs -20 wall balls with 2 sec pause @ bottom (12/10) -Clean warmup with Coach-empty barbell Skill: EMOM x 12 min -Even min: 3 front squats from ground @ 90% of 1RM clean -Odd min: 8 UB HSPU (scale…

Monday-141228

Warmup: -500m row or 2 min airborne -10 each: ankle stretch,90/90,inner thigh,pvc passes,scapula push-ups -snatch warmup with Coach-PVC WL: EMOM x 8 min- Snatch 40/10,50/6,60/5,70/3,80/2,90/1,95/1,50/ME UB reps Conditioning: 17 min AMRAP -20 G2O (95/65) -40 Double Unders -15 G2O (115/75) -40 DU -10 G2O (135/95) -40 DU -5 G2O (165/115)…

Saturday-141227

Warmup: -20 step lateral walk -40 jump rope -20 Russian swings-light -40 jump rope -20 wall balls with 2 sec pause @ bottom (12/10) -CJ warmup with Coach-empty barbell WL: CJ- 60/2,70/2+1,75/1,80/1,85/1,90/1,95/1,100+/1 Conditioning: For time -800m run -40 alt OH walking lunges (45/25) -20 HSPU -400m run -30 alt OH…

Tuesday- 141223

Warmup: -20 step lateral walk -40 jump rope -20 back extensions -40 jump rope -20 wall balls with 2 sec pause @ bottom (12/10) -CJ Warmup with Coach- Empty Barbell WL: Clean + Jerk every 90 sec: 60/1+3, 65/1+3, 70/1+2, 75/1+2, 80/1+2, 85/1+1, 75/1+3 Conditioning: -6 min AMRAP: 6 Cleans-full…