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8
Mar

Big Shrug

By: 321go 3 Comments

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Stephanie and Shawn (not pictured) started training in our very first Onramp class.  They have been committed to their training and its really showing.  Keep up the hard work you two!

CrossFit Games Widget

Tuesday WOD

Wall Sit (one time only) 1 min. • 45sec. • 30sec.

DB Lunges

Mountain Men 1+1=1

Jump Squats

21-15-9 • 15-11-9 • 11-9-7 rounds

Push up Plank Hold (one time only) 1min. • 45sec. • 30sec. 

Weighted Push ups

Dips

21-15-9 • 15-11-9 • 11-9-7 rounds

Cool Down

Farmer’s Walk 400m • 400m  200m

Advanced • Intermediate • Foundational

7
Mar

Sectionals

By: 321go 4 Comments

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Congrats to our CFC and CFT athletes that competed at the Crossfit Sectional.  Gabe( cfc and cft) and Sandy(cft) both made it to regionals.  But everyone of the athletes that competed did a great job. I couldn’t be more proud.  I also wanted to thank Becky and Mike for volunteering.  

CrossFit Games Widget 

 “Arnold Classic Final” WOD

Power Clean & Press M 155lbs. W 105lbs.

C2B Pull ups

Box Jumps M 30in. W 24in.

15-12-9 • 21-15-9 • 15-11-9 • 11-9-7 rounds

Then…

Plank Rows (1+1=2) 80 • 60 • 40 • 20

Cool Down

OHS 5-5-5-5 • 5-5-5-5 • 5-5-5-5  5-5-5-5

Competitor • Advanced • Intermediate • Foundational

4
Mar

Friday

By: 321go Leave a Comment

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CrossFit Games Widget 

Friday WOD

20 Wall ball

20 Alternating single arm power snatch 1+1=2 (kettlebell or DB)

20 Push-ups

20 Dead Hang (no swinging) pull to L (Straight leg / Scale by bending legs)

• • 2 • 1 rounds

Cool Down

Wall Sit  • 1.5 • 1 minutes

Competitor • Advanced • Intermediate • Foundational 

3
Mar

Wave

By: 321go 1 Comment

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Our Progressive WAVE has started! Very soon people will be lifting a ton more 🙂 But if you haven’t done your maxes get them done asap.

 CrossFit Games Widget 

See the WODS our team will be doing this Sunday (above) 
Our WODs this week will be from sectionals that have been done over the past several weeks for the CrossFit Games qualifiers. Of course we will be scaling them but for the “competitor level” they will be as prescribed in the competitions. Enjoy.

“Alaska Sectionals” WOD

6 C2B Pull ups

6 Ring Dips

500 m row (SDHP M/45 W/30 reps)

6 Thrusters M/135 W/95

• 3 • 2 rounds

Cool Down

T2B 50 • K2B 40 • 30 • 20  reps

Competitor • Advanced • Intermediate • Foundational

2
Mar

Missing man

By: 321go 3 Comments

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CrossFit Games Widget 

 Our WODs this week will be from sectionals that have been done over the past several weeks for the CrossFit Games qualifiers. Of course we will be scaling them but the “competitor level”  they will be as prescribed in the competitions. Enjoy.

“SD/AZ Sectional” WOD

7 Power Snatches 95/65

7 Box Jumps

7 • 6 • 5 rounds

Cool Down

Double Unders 150 • 100  Singles 250 • 150

Competitor • Advanced • Intermediate • Foundational

1
Mar

Great Class

By: 321go 4 Comments

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yes, the class was that good! And as promised Chris’ first muscle up.

CrossFit Games Widget 

 Our WODs this week will be from sectionals that have been done over the past several weeks for the CrossFit Games qualifiers. Of course we will be scaling them but the “competitor level”  they will be as prescribed in the competitions. Enjoy.

New Zealand Sectional WOD

5 Power Cleans M155lbs W105lbs

10 Pull-ups

AMRAP in 10 • 8 • 6 minutes


Cool Down

Max Handstand PU / L-Hold 2 • 1.5 • 1 minutes

Advanced • Intermediate • Foundational

28
Feb

Team work

By: 321go Leave a Comment

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Teamwork was the only thing that made time go by on the med ball wall squats.

CrossFit Games Widget 

 
Our WODs this week will be from sectionals that have been done over the past several weeks for the CrossFit Games qualifiers. Of course we will be scaling them but the “competitor level”  they will be as prescribed in the competitions. Enjoy.

Monday WOD “The Air Force WOD”

20 Thrusters

20 SDHP

20 Push Jerks

20 OHS

20 Front Squats

COMPETITOR ONLY: 4 burpees on the minute every minute throughout the WOD till done. Starts with 4 burpees.

Men 95 lbs. / Women 65 lbs.

Rep variations 20 • 20 • 15 • 10

Cool Down

Sit-ups 100 • 75 • 50

Competitor  Advanced • Intermediate • Foundational

26
Feb

aftermath

By: 321go 3 Comments

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Brandon and Brendon found themselves on the floor after yesterdays WOD. Nice job guys. 

Friday WOD "Diane"

Deadlifts

Hand Stand Pushups

21-15-9 • 15-11-9 • 11-9-7 reps 

Unmodified: Men 225lbs. Women 155lbs.  Head must touch floor on every HSPU.  Abmat=M

Cool Down

Skater Jump Combo (Skater Lunge R + Skater Lunge L + Box Jump = 1 rep.)

30 • 20 • 10

And…

Push Press (sure we're strong, but are we strong in a state of fatigue)?

3-3-3 • 3-3-3 • 3-3-3

Advanced • Intermediate • Foundational

Scale to capabilities

24
Feb

Thursday

By: 321go 1 Comment

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New on RAMP starts Monday! Call Mitch at 9372166756 or email mitch75323@yahoo.com Invite your friends and you after they complete their onramp earn 25$ off your next two months!

Thursday WOD 

Front Squats

Choppers

Back Squats

Lunges Paratroopers

Pull ups C2B

5 • 10 • 20 • 20 • 10 • 5 Rounds

Cool Down

Matt’s TGUs

20 • 15 • 10

Advanced • Intermediate • Foundational

Scale to capabilities 

23
Feb

DB donkey kickin

By: 321go 1 Comment

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Chris works through some db donkey kicks.  He has shown some huge gains since he started training.  Most importantly he got his first muscle up. Video will be coming soon.

Wednesday WOD 

50 Double Unders or 3x regular jumps

40 Situps

30 Push ups

20 Med. Ball Cleans

10 Wall Walks

3 • 2 • 1 Rounds

Cool Down

Snatch Balance

30 • 25 • 20

Advanced • Intermediate • Foundational

Scale to capabilities