by Colin | Apr 13, 2017 | Blog / Workouts
We will be holding a team workout today from 10:30 am until 12 noon. All regular members and On Ramp members are welcome to attend!
by Colin | Apr 12, 2017 | Blog / Workouts
A. Deadlift – 5×3@70-73%. Tempo will be 51X1 (5 second negative, 1 second at the bottom, eXplode up (fast), 1 second at the top). B. “Fran” – This is one of the most well-known original CrossFit workouts. It should be short and fast. Have...
by Colin | Apr 11, 2017 | Blog / Workouts
A. Every 2 minutes, do 2 cleans + 2 jerks at the following percentages: 70, 75, 80, 80, 80. B. 3 rounds for time of: 60 double-unders 40 Russian KB swings (70/44) 20 burpees. C. Accumulate 60 V-ups (scale to tuck-ups if...
by Colin | Apr 10, 2017 | Blog / Workouts
A. Pause back squats – 5×5 @ approximately 70% (increase from last week). Pause 2 seconds in the bottom of each squat. Focus on good form in the bottom of the movement, and a powerful drive up. For those of you who rely a lot on the bounce in the bottom of...
by Colin | Apr 9, 2017 | Blog / Workouts
A. Press – 4×6@75% (same weight as last week, but an additional rep per set), then 2×10@60-65%. B. With a partner, outside, for reps (laps): 5 minutes each of: Sled pull Farmer’s carry Sled pull facing sled Your sled weight should be such that...
by Colin | Apr 8, 2017 | Blog / Workouts
A. With a partner: “Murph”(ish) Run 800 m 100 pull-ups 200 push-ups 300 squats Run 800 m. We are going to use a scaled approach to this, so basically the middle part will be 20 rounds (total, alternating with your partner) of 5 pull-ups, 10 push-ups, 15...
