Monthly Archives: May 2013

Friday 5.31.13

Sam & Howie DL


Front Squat 5×5


AMRAP in 15 min
10 Front Squats 95/65
10 Dips
10 Twisted V-Ups (per side)

Thursday 5.30.13

Meet the new On Ramp crew- Mark, Jocelyn, Jaime & Willie!

Meet the new On Ramp crew- Mark, Jocelyn, Jaime & Willie!


Deadlift 3-3-3+


EMOTM for 14 minutes…
Even minute- 3 Ring pull ups
Odd minute – 10 Burpee broad jumps

Wednesday 5.29.13

Danny Gorilla PU BW


Push press 5×3



2011 CrossFit Open Workout 11.1

10 min AMRAP
30 Double Unders
15 Power snatches 75/55

Tuesday 5.28.13

Welcome back! We hope everyone had a fun and relaxing weekend.

As you may have noticed, last week we work extensively on snatching. We broke down the movement and each day had you practice each part over and over again. We worked on our set up (who enjoyed the duck walks? anyone? anyone?), first pull, keeping our lats activated to keep that bar close, opening up our hips and we worked a lot on our overhead position (snatch balance, push press & OHS). As you may have realized (from your nagging muscles,tendons, joints, etc)- Oly lifts require A LOT of mobility.

Here are two great videos featuring exercises every single one of you should be doing. You will find some of the exercise quite familiar. Enjoy!


Back Squat 3-3-3+


For time:
Run 400m
30 Burpees
Run 400m
30 Burpees
Run 400m

Saturday 5.25.13


For time:
95 pound barbell Thrusters, 10
15 Bar-facing burpees
95 pound barbell Thrusters, 20
25 Bar-facing burpees
95 pound barbell Thrusters, 30
35 Bar-facing burpees

Friday 5.24.13

Group DL

10 Rounds NOT for time of:
2 Snatch Deadlift
2 Hang Power Snatch

Thursday 5.23.13

Sam Ring PU

Reminder- There is NO noon class tomorrow!



Deadlift 5-5-5+

Hang Power Snatch 5×2


Max effort 800m Row

Wednesday 5.22.13

Les DL


5 Sets of:
2 Snatch Balance + 2 BTN Snatch Grip Push Press


5 Rounds for time:
10 Curtis P’s* 95/65
*Curtis P is (from the ground) clean, front lunge right, front lunge left, push press.

Tuesday 5.21.13

Howie Gorilla PU

Important Date Announcements 

Wednesday, May 29 – New On Ramp Course Begins. It will run MWF @ 7PM. We are currently offering this course for $75 (50% off the original price). Spread the word because this offer ends soon! Take advantage of this great opportunity and contact us today to reserve your spot.

Friday, May 24– there will be NO noon class. Please join us at our 7am, 5pm, 6pm, 7pm (On Ramp) and 8pm classes.

Sunday, May 26 – Monday, May 27 – the gym will be CLOSED. Enjoy the rest of your Memorial Day Weekend!



Hang Muscle Snatch 5×3

Hang Snatch Pulls 5×3



Three rounds for time:
Run 800m
50 Back Extensions
50 Sit ups

Monday 5.20.13

Max Gorilla PU


Back Squat 5-5-5+

Snatch Deadlift 7×2


4 Rounds for time:
10 KB Front Squats
10 KB Snatches (Rt arm)
10 OH Walking Lunge (Rt arm)
10 KB Front Squats
10 KB Snatches (Lt arm)
10 OH Walking Lunge (Lt arm)