Category Archives: wods

Monday

“Tabata Something Else”

 

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

 

 

 

 

 

 

 

 

 

Congratulations to Stephen on his completion of On-Ramp.

Welcome to the Big Easy family!

Saturday

3 rounds for time:

 

500 Meter Row

21 Burpee

400 Meter Run

 

 

 

 

 

 

 

 

 

Congratulations to Kyla on her completion of On-Ramp.

Welcome to the Big Easy family!

:ATTENTION:

On the 15th of December, this Saturday.  We are working on Muscle Up technique and progressions during regular scheduled class times.  

We are not taking any new On-Ramp members until January due to alterations being made to the program.  Feel free to email Zack at “zack@bigeasy-crossfit.com” if you have any questions.

Friday

“Fight Gone Bad”

 

3 rounds.

 

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating.

Wall Balls : 20 pound ball, 10 ft target

Sumo Deadlift High Pull : 75 lbs/55 lbs

Box Jumps : 20″

Push Press: 75 lbs/55 lbs

Row: calories

The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

 

 

 

 

 

 

 

 

 

Congratulations to Andrew on his completion of On-Ramp.

Welcome to the Big Easy family!

 

Thursday

Rest Day/GOAT 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.

 

 

 

 

 

 

 

Congratulations to Anne on her completion of On-Ramp.

Welcome to the Big Easy family!

Tuesday

Deadlift

1-1-1-1-1

 

 

*then*

3 rounds for time:

15 Back Extenions

10 Burpee

15 Toes 2 Bar

 

 

 

 

 

 

Congratulations to Oliver on his first Muscle up!

:ATTENTION:

No new On-Ramps are being admitted until the first week in January.  Also, remember we are having a clothing drive for the month of December.  Anything is greatly appreciated.

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