WOD

Refer A Friend

Invite A Friend To Check Us Out!
22
Feb

Thursday – February 23rd

Apparently box step ups are kinda hard. Erin is making the work look pretty fun ehh?

WOD:
For time:
10 wall climb
100 double under (3 minutes)
50 pistol
10 clean and jerk at 75% of 1RM from Tuesday
50 pistol
100 double under
10 wall climb

21
Feb

Wednesday – February 22nd

Sharon cheering on her fellow onramp graduate Barry as he finishes up his final few overhead squats!

Strength:
15 minutes to find 1RM clean and jerk

WOD:
5 rounds for time:
200m run
15 GHD situp
10 front squat #135/95
5 shoulder to overhead

20
Feb

Tuesday – February 21st

Julien’s muscle ups are creeping forward. Now the question is where, when and how many muscle ups will we see in this years open!

WOD:
“Tabata Something Else”
Complete a full Tabata (8 rounds of 20 sec work, 10 sec rest) at each movement before moving on.
Pullup
Pushup
Situp
Air squat
*Score is your total accumulated rep count.

Post WOD at 20 minutes on the clock:
For time:
30-20-10
Weighted box step up #53/35 per hand
Rest 1 minute between sets.

19
Feb

Monday – February 20th

Camilo taking a moment to reflect on why he chose to do those Assault bike intervals.

Skill:
3 sets of max double under attempts
or 10 minutes of practice

Strength:
5 superset rounds on a 2 minute clock:
5 deadlift (done as singles, controlled to the floor, 70% and ascending)
Strict muscle up(s) (scale = transition drills, or strict pullups)

WOD:
For time:
20-10
Bar facing burpee
Power snatch #75/55
Overhead squat

18
Feb

Sunday – February 19th

Justin lunge was looking strong in the complex on Friday!

10am – WOD
11am – WOD

Part 1.
12 minutes alternating OTM:
1. 10 pushup
2. 10 GHD situp
3. 6 swinging kettlebell row each arm #35/26
4. 8 medicine ball clean #20/14

Part 2.
For Time:
3K row
*Every 2 minutes, complete 1 bear complex.
Weight choices:
Men #75/95/115
Women #55/65/80

*A Bear Complex consists of:
Power clean
Front squat
Push press
Back squat
Behind the neck push press

16
Feb

Friday – February 17th

Straight out of OnRamp, I give you David Watson working as hard as he can!

Check out “Thursday Thoughts – Goals” and set some goals to help your training have a more focused lense!

WOD:
4 rounds for time: *20 minute cap
5 complex #135/95
10 ring dip
20 pullup
50 double under
*The complex consist of: power clean + right and left leg lunge + push press.

Post WOD at 25 minutes on the clock:
3 minute AMRAP:
5 deadlift #185/125
10 lateral burpee over bar

15
Feb

Thursday – February 16th

Akshar catching one of his final reps on Tuesday, and throwing down the first RX score at 5:30am!

Strength:
On a running clock:
At 0, 2, and 4 minutes: 5 front squat at 70%
At 6, 9, and 12 minutes: 3 front squat >80 % ascending

Interval:
10x250m row, 1 minute of rest between efforts
*Goal is to perform all intervals within a 2 second range with negative splits.
**Take photos of your times, in the memory of the rower, after the intervals. Try to read and understand the breakdown. ASK QUESTIONS!

14
Feb

Wednesday – February 15th

New joinee Mauricio getting into his set up for his final 5 snatches.

Strength:
On a 2 minute clock:
Strict press 6×5
Then 1 set for as many reps as possible
*Perform all sets at 70% of 1RM

WOD:
Open 14.3
8 minute AMRAP:
10 deadlift #135/95
15 box hop 24/20″
15 deadlift #185/135
15 box hop
20 deadlift #225/155
15 box hop
25 deadlift #275/185
15 box hop
30 deadlift #315/205
15 box hop
35 deadlift #365/225
15 box hop