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Monday's WOD - 09-11-2017

Apr 14, 2017

Friday's WOD - 04/14/2017

Skill: 3x - Rope Climb + Review 3x10 - Tempo Strict Press Strength: Strict Press **Working Weight / Training Max is 95% of 1RM. Recent On-Ramp grads should be working off a challenging, yet fairly conservative, 3 rep weight where form is near perfect.** 6x2@70-75%ww 1xAMRAP@85%ww WOD: 15 min AMRAP: 250m Row 15 Hand Release Push-ups 1x Rope Climb / ½ Rope Climb / 1x Lower + Raise #ropeclimbs #strictpress #row #handreleasepushups

Mar 26, 2017

Monday's WOD - 3/27/2017

ANNOUNCEMENT: REGULAR CLASS SCHEDULE THIS WEEK. CROSSFIT TOTAL MONDAY, APRIL 3RD. Skill: Strict Press + Push Press Review w/ PVC/BAR 3x - 5x Tempo Strict Press + 5x Tempo Push Press @ BAR weight Strength: 7x - 2x STRICT Press + 3x Push Press **Beginning at a light to moderate weight (40-50%), athletes will build up in weight over the course of 7 sets of this complex. This will be from the rack and athletes should focus on maintaining proper technique over loading the barbell.

CrossFit Total - Monday, January 9th

Jan 7, 2017

CrossFit Total - Monday, January 9th

REMINDER: CrossFit Total will be taking place at CF8085 on Monday January 9th Athletes will have 3 attempts to find their 1 rep max Back Squat, Push Press, and Deadlift. All athletes should make an effort to be there as many of our strength numbers will be based on these lifts in the coming months! Also, please take time to read about the CrossFit Total in the included article and develop a game plan for your lifts. See you Monday!! #CrossFitTotal #backsquat #deadlift #strict

Aug 21, 2016

Monday's WOD - 8/22/2016

CrossFit Total Review of standards / safety precautions Strength/WOD: CrossFit Total 1-1-1 - Back Squat (15-20 min) 1-1-1 - Strict Press (10-15 min)** 1-1-1 - Deadlift (15 min) SCALED: CrossFit Total 3-3-3 - Back Squat 3-3-3 - Strict Press 3-3-3 - Deadlift Last CF Totals were 04-04-16 / 01-05-16 08-10-15 / 04-06-15 / 01-14-15 **The 3 rep max is for recent on ramp grads, athletes who aren’t necessarily ready for 1RM load, or those who have difficulty bailing properly on a back

CrossFit Total - Monday, August 22nd 2016

Aug 21, 2016

CrossFit Total - Monday, August 22nd 2016

REMINDER: CrossFit Total will be taking place at CF8085 on Monday August 22nd. Athletes will have 3 attempts to find their 1 rep max Back Squat, Strict Press, and Deadlift. All athletes should make an effort to be there as many of our strength numbers will be based on these lifts in the coming months! Also, please take time to read about the CrossFit Total in the included article and develop a game plan for your lifts. See you Monday!! NEW CLASS TIME: 3:30pm with Daycare #Cro

Aug 3, 2016

Thursday's WOD - 8/4/2016

Skill: 3x - Rowing Sprint Starts Press & Push Press Review Strength: Strict Press **Working weight is 95% of 1RM / Recent On-Ramp grads should be working off a challenging yet fairly conservative, 3 rep weight where form is consistent.** 1x5@75%ww 1x3@85%ww 1x1+Amrap@95%ww REST - DELOAD to 1st Strict Press working weight (75%ww) 2x - PUSH PRESS Amrap@75%ww @ 30 sec rest between efforts WOD: 5 Rounds: 2 min AMRAP: 250m Row Max Effort Push Press in any remaining time @ 55-65% (

Jul 21, 2016

Friday's WOD - 7/22/2016

Skill: 2x10 Toes to Bar / Scaled Variations 5x 10-15 sec Static Hold on the Rings / Static Hold on Rings from Push-up position Strength: Strict Press **Working weight is 95% of 1RM / Recent On-Ramp grads should be working off a challenging yet fairly conservative, 3 rep weight where form is consistent.** 1x3@70%ww 1x3@80%ww 1x3+Amrap@90%ww REST 3x Amrap @70%ww @ 30 sec rest between efforts WOD: 20 min AMRAP: 500m Row 10 Toes to Bar 15 Box Jumps 24/20 SCALED: 15 min AMRAP 500m

Jul 8, 2016

Friday's WOD - 7/8/2016

Skill: Burgener Warm up for Snatch Complex Review w/ PVC then Bar then 6 min emom: 3x Snatch Grip Deadlift 3x Hang Power Snatch 3x Snatch Grip Push Press (from behind the neck) Strength: Strict Press +5-10# to Working Weight **Working weight is 95% of 1RM / Recent On-Ramp grads should be working off a challenging yet fairly conservative, 3 rep weight where form is consistent.** 1x5@65% 1x5@75% 1x5++Amrap@85% WOD: 7 min Ascending Ladder AMRAP: Round 1: 2 Snatch Grip Deadlift @

Jun 21, 2016

Tuesday's WOD - 6/21/2016

Skill: 2x20m Double KB Farmer’s Walk 5x3 R/L - Partial KB Turkish Get ups @ moderate to challenging weight Strength: Strict Press **Working weight is 95% of 1RM / Recent On-Ramp grads should be working off a challenging yet fairly conservative, 3 rep weight where form is consistent.** 1x5@75%ww 1x3@85%ww 1x1++Amrap@95%ww WOD: 3RFT: 30 Cal Row 15 Shoulder to Overhead @ 50-60% 100m Double KB Farmer’s Walk #calorierow #strictpress #shouldertooverhead #KBFarmersWalk

Jun 5, 2016

Monday's WOD - 6/6/2016

Skill: 3x - Bottom Balance Complex Handstand Push-up Progression Strength: Strict Press **Working weight is 95% of 1RM / Recent On-Ramp grads should be working off a challenging yet fairly conservative, 3 rep weight where form is consistent.** 1x3@70%ww 1x3@80%ww 1x3++Amrap@90%ww WOD: On a 12 min Clock: 50 Calorie Row 30 Handstand Push ups / scaled variation 50 Toes to Bar / scaled variation Max Effort Row for Calories in any remaining time... #handstandpushups #toes2bar #ca

May 22, 2016

Monday's WOD - 5/23/2016

Skill: Toes to Bar Progression Press Series Review Strength: Strict Press +5-10# to working weight / ww=95% of 1RM 1x5@65%ww 1x5@75%ww 1x5++Amrap@85%ww Rest 2 minutes Rest Pause Set@65%ww WOD: 9 min AMRAP: 400m Sprint ----------------- 3 Shoulder to Overhead (S2O) @ 50-60% 3 Toes to Bar or scaled variation 6 S2O 6 T2B 9 S2O 9 T2B (36 reps) 12 S20 12 T2B (60 reps) 15 S20 15 T2B and so on until time expires… (90 reps) #strictpress #toes2bar #shouldertooverhead

May 8, 2016

Monday's WOD - 5/9/2016

Skill: KB Snatch Progression Strength: Strict Press **Working weight is 95% of 1RM / Recent On-Ramp grads will work up or begin from their challenging 3 rep weight** 1x3@75%ww 1x3@85%ww 1x3++Amrap @95%ww WOD: 5RFT: 12 HANG KB Snatches (6R/6L) 9 Burpees to 6” Target 6 Toes to Bar / Scaled Variation #kbsnatch #burpeetotarget #strictpress #toes2bar

Apr 29, 2016

Friday's WOD - 4/29/2016

Skill: 5x3 - Wall Walks Strict Press / Push Press Review Strength: Strict Press **Working weight is 95% of 1RM / Recent On-Ramp grads will work up to a challenging 3 rep weight and record it for future use** 1x3@70%ww 1x3@80%ww 1x3++Amrap @90%ww Rest 1-2 min 3x Rest Pause Set@ 70%ww w/ 30 sec rest between efforts WOD: 5RFT: 100m Sprint 10 Toes to Bar or variation 15 Push Press @ 40-50% #strictpress #sprint #toes2bar #pushpress

Apr 12, 2016

Tuesday's WOD - 4/12/2016

Skill: Dip Progression Strict Press Review & 3x5 - Tempo Press @ Bar weight Press 1 sec - Hold 1 sec @ top - Lower 4-5 sec - Pause 1 sec at bottom - Repeat Strength: Strict Press **Reset working weight to 95% of max from 04/06 CrossFit Total** 1x5@65%ww 1x5@75%ww 1x5+Amrap@85%ww Rest 2 minutes Rest Pause Set@65%ww WOD: For Time: 15-12-9-6-3 Ring Dip / Dip Shoulder to Overhead @ 55-65% #dip #strictpress #shouldertooverhead

Monday's WOD - 8/10/2015

Aug 7, 2015

Monday's WOD - 8/10/2015

Skill: 10 min warm up focusing on squat mobility then 5 min review of standards / safety precautions Strength/WOD: CrossFit Total 1-1-1 - Back Squat 1-1-1 - Strict Press 1-1-1 - Deadlift **Last CF Total was 04-06-15 CrossFit Total Scale: 3-3-3 - Back Squat 3-3-3 - Strict Press 3-3-3 - Deadlift CrossFit Total, athletes will have 3 attempts to find their 1 rep max Back Squat, Strict Press, and Deadlift. All athletes should make an effort to be there as many of our strength num

Monday's WOD - 7/27/2015

Jul 27, 2015

Monday's WOD - 7/27/2015

Skill: 3x5 Tempo Press warm up w/ Bar (5 sec lower) then: Strength: Strict Press 1x5@78% 1x3@88% 1x2@98% AMRAP@78% WOD: Run or Row 5K Scale: Run 2 miles or Row 3K If you plan on running, please wear bright colors and bring your running shoes. Route information will be posted later this evening. Also, don't forget to sport your CFLP gear! A big thanks to Trent for getting the 5k and 2 mile courses mapped out. This will be the same route as last year, which is slightly long (3.

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