Category Archives: wods

Wednesday

“Blake”

4 rounds for time:

100′ overhead walking lunge   45 / 25 lb

30 rep box jump 24″ / 20″

20 rep wall ball  20 / 14 lb

10 rep handstand push-up

**Regular classes will be closed on Memorial day.  We will be meeting at the gym for 10:00 am to do “Murph”

**We will only behaving a 10 am class on Saturday as well to do “Murph”  See everyone there!

Tuesday

“Nancy”

5 rounds for time:

Run 400 meters

15 rep overhead squat  95 / 65 lb

**Regular classes will be closed on Memorial day.  We will be meeting at the gym for 10:00 am to do “Murph”

Monday

21-18-15-12-9-6-3

rep rounds for time:

Sumo deadlift high pull  75 / 55 lb

Push jerk  75 / 55 lb

**Regular classes will be closed on Memorial day.  We will be meeting at the gym for 10:00 am to do “Murph”

Thursday

GOAT DAY/REST DAY

 

 

 

 

Goats are weaknesses, and you are only as fit as your weakest link. On “Goat Days” we create individual workouts for each athlete to improve their weakest link. The easiest way to decide what your goats are is to figure out what you would hate to see programmed in a WOD. Think about one to three movements that give you trouble and we’ll help you create a WOD.

CrossFit is perfect for all ages!

**Congratulations to everyone for completing the first week of On-Ramp!

**We will be participating in “Memorial Day Murph” with Meterie CrossFit on Memorial day at BIg Easy CrossFit.  We will let you know the time next week.  

**We are participating in a fundraiser with lululemon and a couple other boxes in the area on June 22nd.  We will need a couple volunteers to help out and watch some workouts.  

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