Monday's WOD - 8/15/2016


REMINDER: CrossFit Total is next Monday, August 22nd!

2x 10 Toes to Bar / Knees to Chest / Toes to Post-Ceiling

4 x100 ft (approx) Forward Sled Drag @ a challenging weight


Deload Deadlift

**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.**





7 min Amrap:

3 Toes to Bar or variation

3 Deadlift @ 50-60%

6 Toes to Bar

6 Deadlift

9 Toes to Bar

9 Deadlift

12 Toes to Bar

12 Deadlifts (60 reps)

15 Toes to Bar

15 Deadlifts and so on until time expires…. (90)

#deadlift #toes2bar


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Monday's WOD - 5/8/2017

Skill: Burner Warm up for Clean 3x5 - Squat Clean @ moderate weight Strength: Front Squat **Working Weight / Training Max is 95% of 1RM. Recent On-Ramp grads should be working off a conservative 3 rep

Thursday's WOD - 5/4/2017

Skill: 3x5 R/L - Single Arm KB Front Squat ***2-3 second pause at the bottom of each squat*** This squat should be performed w/ the KB resting in a solid front rack position Strength: Back Squat **Wor

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