Wednesday

WOD:
In teams of three, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of:
7 Thrusters Rx+(155/105 lbs) scale 1: 135/95 scale 2: 95/65 scale 3: 65/45
7 Chest-to-Bar Pull-Ups *scale to pullups/body rows

Tuesday

Jacob, a recent On Ramp graduate, is shown doing snatches in today's workout.  When asked about his CrossFit experience so far, he had this to say: "When the coaches and the community are there to push you to your limits, you know you're expanding them every day."

Jacob, a recent On Ramp graduate, is shown doing snatches in today’s workout. When asked about his CrossFit experience so far, he had this to say: “When the coaches and the community are there to push you to your limits, you know you’re expanding them every day.”

WOD:
A. Snatch skill work

B. EMOTM x 10 min:
1 snatch pull from floor
+ 1 snatch at floor *can be power or full
+ 1 overhead squat
*add weight EOM. Goal is to go heavier than Mon. Feb. 1

Monday

punch todayWOD:
Open 12.3

MEN – includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24″ box *scaled- box steps if needed
115# Push press, 12 reps *scaled- 75#
9 Toes-to-bar *scaled- hanging knee raise

WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 20″ box *scaled-step ups if needed
75 # Push press, 12 reps *scaled- 45#
9 Toes-to-bar *scaled- hanging knee raise

see previous results here

Saturday and Sunday

Say Hello to our newest On Ramp group!  Back from left to right: Caitlin, Kelsie, Maria, Jacob Front left to right: Ethan (the HCF intern!), and Morgan The Next On Ramp begins Monday, February 15th at 6am on MWF for 4 weeks!  sign up today!

Say Hello to our newest On Ramp group!
Back from left to right: Caitlin, Kelsie, Maria, Jacob
Front left to right: Ethan (the HCF intern!), and Morgan
The Next On Ramp begins Monday, February 15th at 6am on MWF for 4 weeks! sign up today!

Saturday Feb. 6
8-10a: Open Gym.
9a: CF Kids- FREE class
930a: Mobility
10a: CF Light
10a: Olympic lifting: snatch
10a: Nutrition Challenge Meeting- Paleo Desserts
11a: BAF FREE community workout (Feb)

Sunday Feb. 7.
Gym Closed- REST DAY!

Friday

carrotWOD:
11.4
MEN – includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
30 Overhead squats (120lbs / 55kg) *scaled-80#
10 Muscle-ups *scaled- pullups

WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
30 Overhead squats (90lbs / 40kg) *scaled-50#
10 Muscle-ups *scaled-pullups

Thursday

The CrossFit Open starts at the end of February. In class, Shannon mentioned, "I'm looking forward to surprises on what I'm capable of doing and seeing other people's PRs." To learn more about the Open and sign up: http://games.crossfit.com/about-the-games/the-open

The CrossFit Open starts at the end of February. In class, Shannon mentioned, “I’m looking forward to surprises on what I’m capable of doing and seeing other people’s PRs.” To learn more about the Open and sign up: http://games.crossfit.com/about-the-games/the-open

WOD:
A. Handstand kickup to wall drills
B. Down Dog handstand pushups
C. Tempo handstand pushup: knees on box
D. strict tempo handstand pushups *no more than 1-2 abmats
E. Tabata Reverse Crunch- 20 on x 10 off x 8 rounds: score H/L/Total