Tuesday

“The atmosphere of a CrossFit class is designed so as athletes can encourage and push one another. With that being said, different people respond to different stimuli in different ways. As such, we decided to help you out with a comprehensive list of ‘dark-place’ athletes—and what you need to say or do to help them finish that WOD.”
How to Motivate Your Fellow Athletes

Welcome New On-Rampers!

WOD:
A. 3 sets of:
Push Press x 4-6 reps @ 55-75%
Rest 60 sec.
Dumbbell Walking Lunge x 20 steps
Rest 60 sec.

B. Five rounds for time of:
Unbroken Pull-Ups x Max Reps
Broad Jumps (5′/6′) each jump should be a max effort distance jump
Complete 30 total reps each round.
So, if you do 20 pull-ups on your first set, you must do 10 broad jumps before returning to the pull-up bar; if you do 10 pull-ups, complete 20 broad jumps before starting the next round. If you can easily perform more than 30 consecutive pull-ups, drop on 29 and do your 1 broad jump before returning to the bar for your second round of max reps pull-ups.