Who’s Who: Anton!

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WOD 3/25/10 post load to comments 1) (make up yesterday’s strength work if you missed it) 6 rounds for max load: 1 Deadlift + 2 Hang Power Cleans + 3 Front Squats + 2 Push Presses + 1 Split Jerk One bar.  Once lifted, you must complete all reps before bar returns to the ground. Rest and increase weight b/t … Read More

Old Dog, New Tricks

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3-24-2010 Post weight and reps to comments A1. Press 55%1RM x 5; 65% 1RM x 5; 75% 1RM x amrap. Rest 90 sec b/t sets; perform @ 30×0 tempo. You must maintain tempo on amrap set! A2. Chest to Bar pullups 3 x 12 unbroken; rest 90 sec + Max HSPU (kip if you must) in 2 min Rest 2 … Read More

Who’s Who: Rochelle!

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3/23/2010 Post time to comments March 29th On Ramp is full. Next on Ramp will start in late April. 6:30 pm class is full tonight! If you are NOT coming, please cancel. 1) (make up yesterday’s strength work if you missed it) 2)  For time: Row 1000m 50 KB Swings 53/36# 50 Box Jumps 24/20″ Flexibility/Mobility Focus Basic cossacks x … Read More

5 Years and Counting

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3-22-2009 Deadline to guarantee your spot in the next On Ramp is today! Sign up online now. Post load & reps of last set and time to comments. We are starting Jim Wendler’s 5/3/1 program today. A dead simple plan for getting stronger. For more info, check it out here. A. Back Squat 55%1RM x 5; 65% 1RM x 5; … Read More