Thursday, 10.01.2015
STRENGTH Build to a 1RM Hang Power Snatch WOD 3RFT 400m Run 10 Power Snatches (95, 65) 10 C2B Pull-ups
Read More »Wednesday, 09.30.2015
STRENGTH Back Squats 3-3-3-3 WOD 10-9-8-7-6-5-4-3-2-1 Deadlifts (225, 155) Burpees
Read More »Tuesday, 09.29.2015
TUESDAY IS BRING A FRIEND DAY! WOD Teams of 2 complete: AMRAP 20 20 Push-ups 30 KBS (53, 35) 40 Box Jumps 50 Sit-ups (53, 35) 600m Run (relay, 300m each)
Read More »Monday, 09.28.2015
STRENGTH Front Squat, build to a 1RM WOD “Bad Attitude” Every 3:00, complete 200m Run, then AMRAP clean & jerks (155, 105). Continue until you reach 30 reps.
Read More »Announcements
• The 5:45am classes on Tuesday, Wednesday & Friday will now start at 5:30am beginning this coming Tuesday! • Bring a Friend Day is Tuesday, October 29! If your friend signs up for a membership after On Ramp, YOU get 50% off your next months membership! • End of Summer[…]
Read More »Saturday, 09.26.2015
WOD Teams of 2 AMRAP 20 2 k row buy in 50 wall balls 20,14 200m run w med ball
Read More »Friday, 09.25.2015
STRENGTH EMOM 10 Odd: 0:30 Strict Pull-ups Even: 0:30 GHD Sit-ups WOD AMRAP 8 9 Deadlifts (135, 95) 7 Hang Power Cleans 5 Box Jumps (30, 24)
Read More »Thursday, 09.24.2015
STRENGTH Squat Snatch 2-2-1-1-1 WOD 4RFT 10 OHS (95, 65) 20 Cal Row
Read More »Wednesday, 09.23.2015
STRENGTH Back Squat, build to a 10RM WOD 600m Run + 5RFT 10 KBS (70, 53) 10 Burpees + 600m Run
Read More »Tuesday, 09.22.2015
STRENGTH 4 sets, building: 1 Push Jerk + 1 Split Jerk WOD AMRAP 12 10 Jerks (135, 95) 10 T2B 30 DUs
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