Category Archives: Workout of the Day

WOD 141030 – OPEN GYM

OPEN GYM TIME!  One lift, one WOD from the week.  Percentages still too low?  Set a new PR!
OnRamp starts Monday!  Get in, get signed up, you’ll never look back!

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WOD 141029

Strength:
A) Power Jerk + Split Jerk: 5 sets of 1+2 EMOM starting @ 60% ascend in weight each set x 5 sets
B) FS: 4 sets of 2 @ 90% rest as needed
WOD
“Randy”
75 Snatches for Time 75/55
Post time to SugarWOD

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WOD 141028

Bring long socks!  Less than a WEEK until November OnRamp starts!  Get yourself ready to take on ANYTHING!
Strength:
A) Clean + Hang Clean: 1+1 ascend every 90 sec starting at 60% x 6 min to max in complex
Skill:
90 sec ME Rope Climbs (first one is legless if you can) rest 90 sec x 4 sets
WOD
5 Rounds [...]

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WOD 141027

Last week of OnRamp starts Monday! No layover time between classes, next group starts Monday November 3rd! If “next time” is your answer, that was last time. Get up, get in, discover something about yourself you had long forgotten, YOU CAN REALLY KICK SOME ASS!!!!
Strength:
A) Hang Snatch x 1 rep: Starting at 60% ascend EMOM [...]

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WOD 141026

Happy Sunday!  Packers don’t play until tonight so get your WOD in early!
WOD
Favre to Rodgers to Lacy to Nelson for the score!  What?  It’ll make sense in a second…
4 Rounds for Time
12 Pull Ups
27 Wall Balls 20/14
87 Double Unders
Post time to SugarWOD
 

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WOD 141025

Let’s start this weekend off with a BANG! Remember if you’re not going over to 920 for the halloween wod on Saturday our Free Class is on as usual at 8:30am, a great chance to try out the CrossFit experience before our November OnRamp class.
Strength:
A) Blocks: Snatch: 4 sets of 3 @ 75%
B) Blocks: CJ: [...]

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WOD 141023 – Open Gym

OPEN GYM: Lift some heavy stuff and get in a WOD.  Here’s the deal, miss a skill/strength you need?  Hit it.  Feel like some of your lift percentages are way too light?  Set a new 1RM.  Celebrate and then hit your WOD from this week!  Squat clean thrusters anyone?
And if you see Nik, wish him [...]

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