Category Archives: wods


For time:


Run 800 meters

30 rep Squat Clean  135/95 lb

30 rep Push-up

30 rep Deadlift  135/95 lb

30 rep Pull-up

30 calorie row

30 Ring dip

Run 800 meters




**Great first week of On-Ramp!  Hope everyone is ready for round 2.


13.1 Open WOD  -OR-  “Randy”

75 rep Power Snatch  75/55 lb


**Make up day for On-Ramp is on Saturday @ 1:30 for Monday and 2:30 for Tuesday.  There has been a scheduling conflict with other coaches.  See everyone there!







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.









150 rep Wall ball for time




**Make up day for On-Ramp is Saturday at 1:30 pm for both days.  We will have two trainers on staff to help out everyone.  See you then!


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