08.02.2013 [friday]
[slideshow] Skills & Drills: 30/20/30 (all squats banded) Clean skills (with light bar) Oly: Clean & Jerk 9×1 every :45 seconds @ 80% Max-Effort Lift: Deadlift 25:00 work up to a 1 rep max WOD: E2M for 10:00: 5 Overhead Squats 95/65# 10 Box Jumps 12″ (fast rebound) Weighted AbMat sit ups for the remainder […]
07.22.2013 [monday]
Check out what we did over the weekend: [slideshow] just a few renovations 🙂 Skills & Drills: 30/20/30 1×10 Banded Squats (5 sec hold at bottom) Max-Effort Lift: Back Squat warm-up: 10@bar, 8-10@45%, 5-10@65% work: 5@75%, 3@85%, 1+@95% back off: 10@50-60% WOD: Every 2:00 for 10:00 8 Deadlifts 6 Power Cleans 4 Front Squats 2 […]
06.17.2013 [monday]
Max-Effort Lift: 20:00 Front Squat warm up: 10@bar, 8-10@45%, 5-10@65% work: 5@75%, 3@85%, 1+@95% back off: 10@50-60% WOD: 3 RFT: 400m Run 15 Air Squats 15 Box Jumps 24/20″ 15 Air Squats Posterior Chain Development: Sumo Deadlifts 3×12 Assistant Movement: Back Squat pause (3 seconds) 2x max reps @ 60% Midline: Reverse Hyper 3×15
06.10.2013 [monday]
We are back from Regionals! We had a great time, and learned a lot 🙂 We have a renewed passion for what we do and what we strive for! Next year we will have a big group of supporters for our athletes that will be invited to Regionals 🙂 Lots of hard work ahead! 3,2,1, […]
05.06.2013 [monday]
Max-Effort Lift: 20:00 Back Squat (no box) warm up- 10@bar, 8-10@35%, 5-10@55% work- 5@65%, 5@75%, 5+@85% Back off set- 10@50-60% *base percentages off of your latest/heaviest weight achieved) Assistant Movement: Front Pause Squats, 2-4sec, 3×6 Triplet: 4 Rounds: 100m Sprint 12 RDL (Romanian Dead lift) 10 Evil Wheels Recovery: Couch Stretch 4:00/side 5:00-7:00 run/row @ […]
04.15.2013
We are half way through April AND we have the big garage door open today…for as long as we can 🙂 This is the LAST week of the Paleo Challenge! That is AWESOME! You’ve all done such a fantastic job!!! 🙂  Don’t forget about the Paleo Potluck this Saturday at 1:30pm! Sunday we are going […]
1.4.13
Today was the last day of December On-Ramp, and was it awesome! Here are some pictures of our new athletes for your viewing pleasure 🙂 Their last workout is the same as the first workout on day 1! We compare the times and every single one of these amazing people decreased their times, which means same amount […]
10.29.12
SWOD: Level 1: Back Squat 3×5 (+5lbs) Press 3×5 (+5lbs) Level 2: Snatch 60% 2×2, 70% 2×2, 80% 1×4 Back Squat 5@75%, 3@85%, 1+@95%  WOD: Cindy: AMRAP in 20 minutes: 5 Pull-Ups 10 Push-Ups 15 Air Squats  Midline- Partner ball throughs, 3×10
8.23.12
It’s already Thursday! WOW—this week has gone by quick! DAY 11 of the PALEO CHALLENGE! Only…..19 DAYS TO GO! Almost to the half way point–can’t turn back now! 🙂 You DO NOT want to miss today’s WOD….(you shouldn’t miss any day, but….) You might cry today- your body will be in so much pain when […]
