I get asked from time to time “Why Individual On Ramps?” Why we have always been and will continue to do our intro program as one on ones is a loaded question. It’s for so many reasons, so brace yourself for a long answer. Prepare...
Strength: 5x5 FSQ E3M “Taking Back Fridays” 500m Row 10 HPCL (135/95) 25 Wall Balls (20/14) 3RFT ...
Strength: HS/HS Walk Practice 7-10min “Gym-nice-stics” Buy-In: 50’ HS walk/150’ Bear crawl Then 1 Rope Climb 5 Burpees 10 Box Jumps 5 T2B 7RFT ...
Strength: 5x3 DL E3M “Bean Bags & Cheetos” 50’ Suitcase walking lunge (35/26) :10 L-Sit 50’ Farmers Carry (35/26) 10 Cal Bike 8min AMRAP ...
“The Chief” 3:00/1:00 Rest x5 3 PCL (135/95) 6 Push Ups 9 ASQ -Repeat 9/18/18 ...
"Sweat Recovery" E2M x4 :30 Rest Max Cal Ski Max DUs Max Row Score= Lowest Rep total in any one round ...
10 RKBs (53/35) 100' Double KB FR Carry (53/35) 20 DUs 10 Cal Bike 20 Sit Ups 22min AMRAP ...
CrossFit Open 20.5 For time, partitioned any way: 40 muscle-ups 80-cal. row 120 wall-ball shots ♀ 14-lb. ball to 9 ft. ♂ 20-lb. ball to 10 ft. Time cap: 20 minutes ...
"Red Dragon" 5min Max Cal Bike 5min Rest 5min Max Cal Ski 5min Rest 5min Max Cal Row ...
"Goldmember" 20 Cal Bike 20 Dball to Shoulder 20 Box Jumps (24/20) 20 Lunges 20 DUs 20 Wall Balls 15min AMRAP Post WOD: :10/:50 x6 L-Sit ...
Strength: Box C2B Drill “The Girl Who Kicked The Hornets Nest” 21-15-9 Cal Row C2B Pull Ups 3min Rest 9-15-21 Ski Cal Burpees -FT- ...