Friday April 25, 2014

April 26, 2014

Get Upside Down! Get Upside Down! Skill HSPU Work Strength 5 Min AMRAP 25 DUs 10 Front Squats (115# / 75#) Rest 1 min then, 5 min AMRAP 25 DUs 10 Shoulder to OH (115# / 75#)




Thursday April 24, 2014

April 25, 2014

WOD "Wittman" 7 rounds for time: 15 KB Swings (1.5 / 1) 15 Power Cleans (95# / 65#) 15 Box Jumps (24" / 20")




Wednesday April 23, 2014

April 24, 2014

A good row to start the WOD! A good row to start the WOD! Strength Push Press 5 sets of 3 WOD 12 Min Clock 65 Calorie Row Then, AMRAP 25 DUs 10 Push Ups 5 Pull Ups




Tuesday April 22, 2014

April 23, 2014

Coach Jason going over rowing technique with On-Ramp Coach Jason going over rowing technique with On-Ramp Strength 3 max sets of Chin Ups WOD 10 min EMOM 3 Power Snatches




Monday April 21, 2014

April 22, 2014

IMG_7868

Strength

1 RM Clean

WOD

12 Min AMRAP

5-10-15-20...

Box Jumps (24" / 20")

OH Walking Lunges (45# / 25#)

Sit Ups




Saturday April 19, 2014

April 21, 2014

A group shot after 2.0's first WOD! A group shot after 2.0's first WOD! WOD "Murph" For time: Run 1 mile Then, 100 Pull Ups 200 Push Ups 300 Squats Then, Run 1 mile * Pull Ups, Push Ups, and Squats can be broken up as needed




Friday April 18, 2014

April 21, 2014

Strength Deadlift 5 sets of 3 WOD 10 Min EMOM 5 Burpees 10 Russian KB Swings




Thursday April 17, 2014

April 21, 2014

IMG_7825

Strength

Pistol Practice

WOD

For Time

200 DUs

30 Pistols

15 Hang Power Snatch (145# / 100#)




Wednesday April 16, 2014

April 21, 2014

IMG_7774

Strength

Power Clean set of 2

WOD

20 Min AMRAP

Row 500m

10 Clean and Jerks (135# / 95#)




Tuesday April 15, 2014

April 21, 2014

IMG_7817

Strength

Push Press sets of 3

WOD

Tabata

Push Ups

Sit Ups

Bottom to Bottom Squats

Pull Ups




Monday April 14, 2014

April 21, 2014

IMG_7818Strength

Supine Ring Rows

4 sets of 12

WOD

8 Min AMRAP

20 DUs

20 Squats

5 Wall Walks




Sunday April 13, 2014

April 20, 2014

Team Lat Tension after the 2nd Annual Garage Games Amplify Open Team Lat Tension after the 2nd Annual Garage Games Amplify Open




Saturday April 12, 2014

April 20, 2014

IMG_7813

Amplify Garage Games




Friday April 11, 2014

April 20, 2014

IMG_7764Strength

Snatch Practice

WOD

"Reverse Annie"

10-20-30-40-50

DUs

Sit Ups




Thursday April 10, 2014

April 20, 2014

Everyone's ready for 500m rowing repeats! Everyone's ready for 500m rowing repeats! Strength Front Squat 6 sets of 3 WOD 3 Rounds Row 60 sec rest between




Wednesday April 9, 2014

April 20, 2014

Strength Strict Pull Up 4 sets of 10 WOD 10 Min AMRAP 5 Ground to OH (165# / 110#) 10 Ring Dips  




Tuesday April 8, 2014

April 20, 2014

IMG_7611Strength

10 Min EMOM

2 HPC

1 Jerk

WOD

For Time:

80 DUs

then,

40 Goblet Squats (1.5 / 1)

40 KB Swings (1.5 / 1)

then,

80 DUs




Monday April 7, 2014

April 8, 2014

SFH Rep, Rachel giving a talk to the class SFH Rep, Rachel giving a talk to the class Strength Deadlift 5 x 5 WOD 3 Rounds for time 250m Row 15 OHS (75# / 55#) 30 DUs




Saturday April 5, 2014

April 7, 2014

Braking into 2.0! Braking into 2.0! WOD Partner WOD For Time Row 2000m 100 Thruster (45# / 35#) Rest 2 min Then, 3 Min AMRAP Sit Ups * Only one partner works at once




Friday April 4, 2014

April 5, 2014

Say good bye to the rig Say good bye to the rig Strength Inverted Ring Rows 4 sets of 12 WOD 12 min Ladder 10-20-30-40-... DUs 1-2-3-4-... Power Snatch (135# / 95#)




Thursday April 3, 2014

April 4, 2014

IMG_7711

Strength

Hang Cleans singles

WOD

Row 1K then,

6 Rounds for time

5 Front Squats (165# / 115#)

5 Muscle Ups




Wednesday April 2, 2014

April 4, 2014

2.0....Soon! 2.0....Soon! Strength Press sets of 3 WOD 10 min AMRAP 30 DUs 10 Push Ups 10 Box Jumps (24" / 20")




Tuesday April 1, 2014

April 2, 2014

On-Ramp going for it! On-Ramp going for it! Skill Strict T2B and T2B Practice WOD "Air Force WOD" For time: 20 Thrusters (95# / 65#) 20 SDLHP 20 Push Jerks 20 OHS 20 Front Squat * 4 Burpees at the stat of every min




Monday March 31, 2014

April 1, 2014

Nice day to have the door open! Nice day to have the door open! Strength Power Clean and Jerk Singles WOD 12 min AMRAP 5 Body Weight Power Cleans 10 Pull Ups 15 Sit Ups




14.5

March 31, 2014

14.5 Last WOD of the Open 14.5 Last WOD of the Open WOD FOR TIME: 21-18-15-12-9-6-3 Thrusters (95# / 65#) Bar-facing Burpees




Thursday March 27, 2014

March 31, 2014

EVO's ready. Are you!? EVO's ready. Are you!? Strength 10 Min EMOM 3 Power Clean WOD 10 Min AMRAP 5 Deadlifts (155# / 105#) 5 Jerks (155# / 105#) 10 C2B Pull ups




Wednesday March 26, 2014

March 31, 2014

Nutrition Challenge Winners! Nutrition Challenge Winners! Skill SLACKLINE! WOD 3 Rounds for time 500m Row 21 OH Walking Lunges (45# / 25#) 12 Ring Dips




Tuesday March 25, 2014

March 31, 2014

"Rowing Helen" "Rowing Helen" Strength Front Squat 5RM WOD "Rowing Helen" 3 Rounds for Time 500m Row 21 KB Swings (1.5 / 1) 12 Pull ups




Monday March 24, 2014

March 31, 2014

Coach Karyn leading warm up! Coach Karyn leading warm up! Strength Power Clean sets of 2 WOD For time 100 DUs then, 9-6-3 Thrusters (135# / 95#) HSPU




14.4

March 31, 2014

The CrossFit Open 14.4 The CrossFit Open 14.4 WOD 14 Min AMRAP 60 Calorie Row 50 T2B 40 Wall Balls (20# / 14#) 30 Cleans (135# / 95#) 20 MUs




Thursday March 20, 2014

March 21, 2014

Gil and Dan for 14.4! Gil and Dan for 14.4! Strength Overhead Squat sets of 5 WOD 3 Rounds of "The Chief" 3 min AMRAP 3 Power Cleans (135# / 95#) 6 Push Ups 9 Squats Rest 1 min




Wednesday March 19, 2014

March 21, 2014

Strength Clean sets of 1 WOD 3 Rounds for time 500M Row 30 Wall Balls (20# / 14#) 30 Sit Ups




Tuesday March 18, 2014

March 19, 2014

On-Ramp stretching out after class On-Ramp stretching out after class Strength Push Press 5 sets of 3 WOD 10 min AMRAP 30 DUs 10 Goblet Squats (1.5 / 1) 10 KB Push Press* (1.5 / 1) * 5 per arm




Monday March 17, 2014

March 19, 2014

Strength 12 min EMOM Even Min - 8 Strict Pull Ups Odd Mins - 10 T2B WOD For time 21-15-9 Hang Power Snatch (95# / 65#) Hand Release Burpees




CrossFit Open 14.3

March 19, 2014

More than half way through the Open! More than half way through the Open! WOD

8 minute AMRAP: 10deadlifts, 135 / 95 lb. 15 box jumps, 24 / 20 inch 15deadlifts, 185 / 135 lb. 15 box jumps, 24 / 20 inch 20 deadlifts, 225 / 155 lb. 15 box jumps, 24 / 20 inch 25deadlifts,275 / 185 lb. 15 box jumps, 24 / 20 inch 30 deadlifts,315 / 205 lb. 15 box jumps, 24 / 20 inch 35 deadlifts, 365 / 225 lb. 15 box jumps, 24 / 20 inch
 




Wednesday March 13, 2014

March 14, 2014

14.3 has begun! 14.3 has begun! Strength Overhead Squat 5 sets of 3 WOD 2 Min AMRAPs of the following movements with 1 min rest between Push Ups Sit Ups KB Swings (1.5 / 1) Thrusters (45# / 35#)




Wednesday March 12, 2014

March 13, 2014

Big class mobilizing! Big class mobilizing! Strength Ring Dips - 4 max sets WOD 8 min AMRAP 8 Back Squats (95# / 65#) 8 Box Jumps (24" / 20") 16 DUs




Tuesday March 11, 2014

March 13, 2014

Will getting ready for another rep Will getting ready for another rep Strength Front Squat 6 sets of 2 WOD For time 10-9-8-7-6-5-4-3-2-1 Power Clean (155# / 105#) Burpee T2B




Monday March 10, 2014

March 11, 2014

First day of the year with the garage door open! First day of the year with the garage door open! WOD "2007" Row 1000m then, 5 rounds for time: 25 Pull Ups 7 Push Jerks (135# / 85#)




Friday March 7, 2014

March 11, 2014

Coach Jason going for it! Coach Jason going for it! 2014 CrossFit Open 14.2 0:00 - 3:00 Complete 2 rounds 10 OHS (95# / 65#) 10 C2B Pull Ups 3:00 - 6:00 Complete 2 rounds 12 OHS (95# / 65#) 12 C2B Pull Ups Continue with this rep scheme




Thursday March 6, 2014

March 7, 2014

Jose and Chris - Head to Head for 14.2! Jose and Chris - Head to Head for 14.2! Strength Clean singles 80% of max WOD 10 Min Ladder 2-4-6-8-... Hang Power Clean (95# / 65#) Burpee




Wednesday March 5, 2014

March 7, 2014

Yoga week 2 Yoga week 2 Strength Barbell Inverted Rows sets of 10 WOD For time Row 1000m 40 Box Jump-overs 40 T2B 100 DUs




Tuesday March 4, 2014

March 5, 2014

Coach cover the Russian swing Coach Mike covering the Russian swing Strength Press 5x5 WOD 5 Rounds 1 Min ON 1 Min OFF 30 KB Swings




Monday March 3, 2014

March 4, 2014

Coach Mike going over the WOD with class Coach Mike going over the WOD with class Strength Barbell Walking Lunges - 6 per leg WOD For time: 10 Rounds of "Cindy"




Friday February 28, 2014

March 3, 2014

CrossFit Open 14.1 CrossFit Open 14.1 WOD CrossFit Open 14.1 10 min AMRAP 30 DUs 15 Power Snatch (75# / 55#)




Thursday February 27, 2014

March 1, 2014

Everyone waiting for the announcement! Everyone waiting for the announcement! Strength Power Cleans sets of 3 WOD 4 Rounds for time 25 Sit Ups 25 Wall Balls (20# / 14#)




Wednesday February 26, 2014

February 27, 2014

First yoga class at CrossFit Posted! First yoga class at CrossFit Posted! Skill Max Height Box Jump Max Distance Broad Jump WOD 12 min Clock for max DUs Row 1000m Then, 30 KB Cleans (1.5 / 1) per Arm Then, AMRAP DUs




Tuesday February 25, 2014

February 26, 2014

Jose with a nice overhead position! Jose with a nice overhead position! Strength Every 30 Sec for 6 min 1 Clean WOD 15 min AMRAP 30 Bar-facing Burpees 15 OHS (95# / 65#) 5 MUs




Monday February 24, 2014

February 25, 2014

Time to re-test! Time to re-test! Paleo Challenge Retest Strength Barbell Complex Hang Power Clean Front Squat Jerk WOD 10 Min AMRAP 9 Push Ups 12 Box Jumps (24" / 20") 15 Sit Ups




Saturday February 22, 2014

February 23, 2014

Tough Hero WOD before the Open! Tough Hero WOD before the Open! WOD "Coe" 10 Rounds for time !0 Thrusters (95# / 65#) 10 Ring Push Ups




Friday February 21, 2014

February 22, 2014

A good WOD to wrap up the week. A good WOD to wrap up the week. Strength Hang Power Clean 5 sets of 5 WOD 8 min AMRAP 24 DUs 12 Standing Wall Balls (20# / 14#) 6 Front Squats (115# / 75#)




Thursday February 20, 2014

February 22, 2014

On-Rampers watches on as Coach Karyn covers the squat. On-Rampers watches on as Coach Karyn covers the squat. Strength Midline stability work WOD 4 rounds for time 15 KB Swings (1.5 / 1) 15 Push ups Row 500m




Wednesday February 19, 2014

February 20, 2014

Full house today! Full house today! Strength Deadlift 5 sets of 3 WOD 3 Rounds for time 7 Muscle Ups 45 Squats 65 DUs




Tuesday February 18, 2014

February 19, 2014

We're all ramping up for the Open! We're all ramping up for the Open! WOD 5 Min AMRAP Clean and Jerk (165# / 105#) * CrossFit Open WOD 11.3




Monday February 17, 2014

February 18, 2014

On-Ramp with a fun partner WOD. On-Ramp with a fun partner WOD. Strength Power Snatch sets of 1 WOD 7 min Ladder 3, 6, 9, 12, ... Clean and Jerk (135# / 95#) T2B * 2013 CrossFit Open WOD 13.4




Saturday February 15, 2014

February 17, 2014

A Good Partner WOD Today! A Good Partner WOD Today! Partner WOD For time Work: 75 Wall Balls (20# / 14#) / Rest: Deadlift Hold (225# / 135#) Work: 75 T2B / Rest: Rack Hold (135# / 95#) Work: 150 Burpees / Rest: Overhead Hold (95# / 65#) Work: 75 Pull Ups / Rest: Rack Hold (135# / 95#) Work: 75 Med Ball Cleans (20# / 14#) / Rest: Deadlift Hold (225# / 135#)




Friday February 14, 2014

February 15, 2014

Guys making up Fran Guys making up Fran Strength Push Press 5 x3 WOD 8 Rounds for Time 9 Deads (155# / 100#) 12 HR Push Ups 15 Box Jumps (24" / 20")




Thursday February 13, 2014

February 14, 2014

Standing tall on the box! Standing tall on the box! Strength Pull Ups 3 sets of 8 WOD 15 min AMRAP 5 C2B Pull Ups 10 KB Swings (53# / 35#) 15 DUs




Wednesday February 12, 2014

February 13, 2014

Coach Jason helping with some mobility work! Coach Jason helping with some mobility work! Strength 10 Min EMOM Even Minutes - 3 Power Cleans Odd Minutes - 3 Hang Power Cleans WOD For time: 40 Wall Balls (20# / 14#) Row 250m 30 Wall Balls (20# / 14#) Row 500m 20 Wall Balls (20# / 14#) Row 750m




Tuesday February 11, 2014

February 12, 2014

Have you signed up? Have you signed up? Strength Back Squat 4 sets of 6 WOD 7 min AMRAP Burpees




Monday February 10, 2014

February 11, 2014

No one can hide from Fran! No one can hide from Fran! Strength HSPU 4 sets of max reps WOD 9 min AMRAP 15 T2B 50 DUs




Saturday February 8, 2014

February 10, 2014

Fran. Fran. WOD "Fran" 21-15-9 for time Thrusters (95# / 65#) Pull Ups




Thursday February 6, 2014

February 7, 2014

Recent On-Ramp grads deadlifting! Recent On-Ramp grads deadlifting! Strength Deadlift 6 sets of 3 WOD For time: Row 1000m




Wednesday February 5, 2014

February 6, 2014

Coach Mike explaining the the movements to the class. Coach Mike explaining the the movements to the class. Strength Supine Ring Rows 3 sets of 10 WOD For Time 3-6-9-12-15 Chest 2 Bar Pull Ups Box Jumps (30" / 24")




Tuesday February 4, 2014

February 5, 2014

16 going hard at today's 6:30p class! 16 going hard at today's 6:30p class! Skill Snatch Balance singles WOD 15 Min AMRAP 5 OHS (75# / 55#) 10 Push Ups 15 DUs




Monday February 3, 2014

February 5, 2014

Monday's and squatting go together like... Mondays and squatting go together like... Strength Back Squat 4 sets of 8 WOD 3 rounds for time 250m Row 10 Bodyweight Power Cleans




Saturday February 1, 2014

February 5, 2014

V-Ups and Thrusters, and jumping Squats, oh my! V-Ups and Thrusters, and Jumping Squats, oh my! WOD Deck 'O Spades - Jumping Squats Clubs - Burpees Hearts - Thrusters (45# / 35#) Diamonds - V-Ups Aces - 45 sec Plank Hold




Friday January 31, 2014

February 5, 2014

There ya go! There ya go! Strength Ring Dips 4 sets of 8-10 WOD 10 min AMRAP 30 DUs 15 Clean and Jerks (75# / 55#)




Thursday January 30, 2014

February 5, 2014

Everyone ready to row! Everyone ready to row! Strength Clean - 1 rep max WOD For time: Row 1ooom 50 C2B Pull Ups 10 Power Snatches (135# / 95#)




Wednesday January 29, 2013

January 30, 2014

Strength

Russian KB Swings

WOD

10 Min Ladder

3, 6, 9, ...

Sit Ups

Push Ups

*15 DUs after each round




Tuesday January 28, 2014

January 30, 2014

Working on some ring pull ups! Strength Ring Pull ups 3 sets of 12 WOD Death by: Walking OH Lunge (20# / 14#) *Increase by 2 reps each min *Cannot put ball down




Monday January 27, 2014

January 30, 2014

Strength

10 min EMOM

3 Shoulder to OH

WOD

12 min AMRAP

3 HSPU

6 Burpees

9 Deadlifts (205# / 125#)




Saturday January 25, 2014

January 30, 2014

WOD

20 min AMRAP

15 Hang Cleans (115# / 75#)

12 Ring Dips

21 Sit Ups




Friday January 25, 2014

January 27, 2014

Everyone's ready and going! WOD 20 min AMRAP 15 Hang Cleans (115# / 75#) 12 Ring Dips 21 Sit ups




Friday January 24, 2014

January 27, 2014

Farmer walk to end class! Strength Weighted Walking Lunges sets of 5 (per leg) WOD 8 min AMRAP 12 KB Swings (1.5 / 1) 6 Box Jump-overs (24" / 20")




Thursday January 23, 2013

January 24, 2014

This WOD got blurry! Skill Max Height Box Jump WOD 30 of each of the following for time: Pull Ups DUs Thrusters (95# / 75#) Burpees DUs Shoulder 2 OH (125# / 95#) Walking Lunges DUs Power Cleans (155# / 115#)




Wednesday January 22, 2014

January 24, 2014

Rowing and Barbells! Strength Snatch sets of 1 WOD 15 min AMRAP 15 Clean and Jerks (135# / 95#) 500m Row




Tuesday January 21, 2014

January 22, 2014

Strength

Thruster sets of 2

WOD

Tabata

Push Ups

Squats

Pull Ups

Sit Ups




Monday January 20, 2014

January 21, 2014

A little extra work after the WOD! Strength Strict Pull Ups 4 sets of 10 - 12 WOD 10 Min AMRAP 3 Wall Walks 30 DUs




Saturday January 18, 2014

January 21, 2014

Liz keeping things bright! WOD "Partner Jack" 20 min AMRAP 10 Push Press (115# / 75#) 10 KB Swings (1.5 / 1) 10 Box Jumps (24" / 20") * Partners rotate every minute




Friday January 17, 2014

January 18, 2014

Go get it guys! Strength Death by Power Clean - 10 Min WOD For time: 80 DUs 60 Squats 40 T2B 20 MUs




Thursday January 16, 2014

January 17, 2014

Coach Mike working out with On-Ramp tonight. Strength Back Squat 5 sets of 3 WOD 10 Rounds for max meters Row 30 sec Rest 60 sec




Wednesday January 15, 2014

January 16, 2014

A nasty combo for today's WOD! Skill Skin the Cat Strict T2B WOD 12 min Ladder 1, 2, 3, 4, 5,... Deadlift (225# / 155#) HSPU




Tuesday January 14, 2014

January 15, 2014

Ready to go overhead! Strength Touch and Go Cleans sets of 3 WOD 5 Rounds for Time 15 Burpees 12 KB Swings (1.5 / 1) 9 C2B Pull Ups Then immediately after 90 sec AMRAP DUs




Monday January 13, 2013

January 14, 2014

6:30p class getting ready! 2014 Eating Challenge - Baseline Strength Max weight of the following complex Hang Power Clean Front Squat Jerk WOD 10 Min AMRAP 9 Push Ups 12 Box Jumps (24" / 20") 15 Sit Ups  




Saturday January 11, 2014

January 12, 2014

Fight Gone Bad!!! WOD Fight Gone Bad 3 Rounds 1 Min of each movement followed by 1 min rest Wall Ball (20# / 14#) SDLHP (75# / 55#) Box Jump (20") Push Press (75# / 55#) Row (for calories)




Friday January 10, 2013

January 11, 2014

Boom! Strength HSPU work WOD 15 min AMRAP Row 500m 1 Round of "DT" [12 Deads (155# / 105#) 9 HPC 6 Push Jerks]




Thursday January 9, 2013

January 11, 2014

Looking good Jose! Strength Power Snatch sets of 1 WOD For time: 50 DUs then, 3 rounds 15 Ring Dips 30 Wall Balls (20# / 14#) then, 50 DUs  




Wednesday Jan 9, 2013

January 9, 2014

Strength Deadlift 5 sets of 3 WOD For total meters: 3 min clock 30 Push Ups Row max meters Rest 1 min 3 min clock 40 Sit Ups Row max meters Rest 1 min 3 min clock 50 Squats Row max meters




Tuesday January 7, 2013

January 8, 2014

Ready for another round of squats! Strength Supine Ring Rows 4 sets of 10 WOD EMOM 10 min 4 Front Squats




Monday Jan 6, 2014

January 7, 2014

Nice work on today's WOD! Strength Split Jerk sets of 1 WOD "Polar Vortex" 12 min AMRAP 10 Lunges 10 Push Press (95# / 65#) 10 Pull Ups 10 Hang Power Cleans (95# / 65#)




Saturday January 4, 2014

January 5, 2014

Ladies back squatting for the Total! WOD "The CrossFit Total" For max weight: Back Squat Press Deadlift




Friday January 3, 2014

January 4, 2014

Karyn and Rob trying out the new plates! Strength Strict Pull Ups 3 sets of 12 WOD EMOM 16 min Even Mins: 2 Hang Clean Thrusters (heavy) Odd Mins: 8 Hand Release Over the Bar Burpees




Thursday January 2, 2014

January 4, 2014

Go get it Gil! Strength Overhead Squat 5x5 WOD 8 min AMRAP 10 Box Jumps (24" / 20") 10 KB Swings (1.5 / 1) 40 Jump Rope Singles




Tuesday December 31, 2013

January 2, 2014

Nice work Liz! Strength Front Squat sets of 3 WOD "Annie" For time: 50-40-30-20-10 DUs Sit Ups




Monday December 30, 2013

December 30, 2013

Posted before Posted! Strength Power Cleans sets of 1 WOD 15-12-9-6-3 C2B Pull Ups C & J (135# / 95#) Push Ups




Saturday December 28, 2013

December 30, 2013

Solid Dan! WOD "Bradshaw" 10 Rounds for time 3 HSPU 6 Deads (225# / 135#) 12 Pull Ups 24 DUs




Friday December 27, 2013

December 28, 2013

Looking Good! Strength Push Press sets of 3 WOD 12 Min AMRAP 15 Wall Balls (20# / 14#) 30 Double Unders 3 Muscle Ups




Thursday December 26, 2013

December 28, 2013

They guys are ready Strength Strict Pull Ups 3 sets of 12 Bottoms Up Press 3 sets of 12 WOD 4 Rounds for time 10 Deadlifts (205# / 145#) 10 Over the Bar Burpees




Christmas Eve 2013

December 24, 2013

Christmas Sweater WOD 2013 WOD Teams of 3 90 Ground to OH (95# / 75#) 120 Box Jumps (24" / 20") 150 KB Swings (1.5 / 1) 180 Med Ball OH Lunges (20# / 14#) * Team member works at a time * 2 Burpee tag-in for all team members




Monday December 23, 2013

December 24, 2013

Craig in a deep squat! Strength Back Squat 5 sets of 3 WOD For time: Row 750m then, 4 Rounds 50 Squats 15 T2B




Saturday December 21, 2013

December 22, 2013

Coaches Mike and Karyn representing Posted at the Quad Cities 2013 Christmas Classic! WOD Rest Day




Friday December 20, 2013

December 22, 2013

Don't underestimate push ups! Strength Press Cluster - Press, Push Press, Push Jerk 3 sets for max reps WOD For time 100 DUs 80 Squats 60 Push Ups 40 Pull Ups 20 Burpees




Thursday December 19, 2013

December 20, 2013

Get ready to go! Skill KB Swings WOD 10 min AMMAP (as many meters as possible!) test Row




Wednesday December 18, 2013

December 19, 2013

Coach Mike reviewing today's WOD with the 6:30p class. Strength Weighted Ring Dip 6 sets of 3 WOD 3 Rounds for time 30 OH Walking Lunges (45# / 25#) 20 Pull Ups




Tuesday Dec 17, 2013

December 18, 2013

6:30p Crew getting ready to go! Strength Hang Power Cleans sets of 3 WOD 12 min clock Row 600m Then, 5-10-15-... Box Jumps (24" / 20") Push Ups SDLHP (75# / 55#)




Monday December 16, 2013

December 17, 2013

Coach Jason getting in on this one! Strength Front Squat 5 sets of 3 WOD 3 Rounds for Time 50 DUs 15 OHS (115# / 75#)




Saturday December 14, 2013

December 17, 2013

WOD

With a Partner for max rounds and meters

7 Rounds

Partner 1: 1 Min Row

Partner 2: 1 Min AMRAP

5 Thrusters (115# / 75#)

5 C2B Pull Ups

*30 sec transition time




Friday the 13th

December 14, 2013

Getting ready for another rep! Skill Pistol and HSPU practice WOD 10 Min AMRAP 50 Jump Rope Singles 10 Wall Balls (20# / 14#) *1, 2, 3, 4... Clean (155# 105#) *Increase by 1 rep each round




Thursday December 12, 2013

December 13, 2013

Row, row, row... Skill Hang Snatch Singles WOD 5 Rounds for Time Row 250M 15 KB Swings (1.5 / 1) 5 Muscle Ups




Wednesday December 11, 2013

December 12, 2013

Nice work for the day-time crew! Strength Deadlift 5 sets of 3 WOD 12 Min AMRAP 30 DUs 15 Squats 10 Sit Ups 5 Burpees




Tuesday December 10, 2013

December 11, 2013

On-Ramp with some box jumps. Strength Pull Ups 3 sets of 8 WOD EMOM 12 min BB Complex for Max Weight Power Clean Hang Power Clean Hang Clean Thruster




Monday December 9, 2013

December 10, 2013

Strength

Complex:

Snatch Balance

2 OHS

WOD

7 Rounds for time:

5 Shoulder to OH (115# / 75#)

10 Deadlifts (115# / 75#)

15 Box Jumps (24" / 20")




Saturday December 7, 2013

December 10, 2013

WOD For time: 20 Wall Balls (20# / 14#) 15 Burpees 10 Pull Ups 5 Power Snatch (135# / 95#)




Friday December 6, 2013

December 8, 2013

The newest addition to the Posted General Store Strength Back Squat 4 sets of 8 Strength For time 21-15-9 OHS (75# / 55#) Sit Ups then, 9-15-21 Thrusters (75# / 55#) Sit Ups




Thursday December 5, 2013

December 6, 2013

On-Ramp going hard! Skill Max height box jump Max distance broad jump WOD For time: 25 Chest to Bar Pull Ups 25 Shoulder to OH (135# / 95#) 1K Row




Wednesday December 4, 2013

December 5, 2013

Strength

Split Jerk 5 sets of 2

WOD

8 min AMRAP

10 KB Swings (1.5 / 1)

30 DUs




Tuesday December 3, 2013

December 4, 2013

Tabata. Ugg! Strength Deadlift every 30 sec for 6 min. Go Heavy WOD Tabata Box Jumps (24" / 20") *Step Down Walking Lunges Knees 2 Elbows Burpees




Monday December 2, 2013

December 3, 2013

4:30p working some banded rows Strength Supine Ring Rows 3 sets of 10 Banded 1 Arm Rows 3 sets of 10 WOD 2 Rounds of 4:30 for Max BB Complexes 400m row buy in, then Barbell Complex - Clean - Thruster - Hang Clean * Rest 1 min between rounds




Saturday November 30, 2013

November 30, 2013

10am Champs for today's team WOD WOD Mini WOD #1 First team to finish Each member rows 200M All non-working members in bottom of a squat (25m penalty) Mini WOD #2 15 min to find a team total weight Power Clean Mini WOD #3 Relay-Style 75 Jump Rope Singles 25 KB Swings (1.5 / 1) 15 Burpees 25 Box Jumps (24" / 20") 15 T2B 75 Jump Rope Singles




Friday November 29, 2013

November 30, 2013

Everyone jump on! WOD "Angie" For time: 100 Pull Ups 100 Push Ups 100 Sit Ups 100 Squats




Thanksgiving 2013

November 28, 2013

2nd Annual Posted 5K WOD Run 5K Happy Thanksgiving!




Wednesday November 27, 2013

November 28, 2013

Coach Mike getting the class ready for Grace WOD "Grace" 30 Clean and Jerks (135# / 95#) for time




Tuesday November 26, 2013

November 28, 2013

150 Wall Balls. Fun. WOD "Karen" 150 Wall Ball (20# / 14#) for time




Monday November 25, 2013

November 26, 2013

On-Ramp working hard! WOD "Amanda" 9-7-5 for time MUs Snatch (135# / 95#)




Saturday November 23, 2013

November 25, 2013

WOD

With a partner

4 rounds of 15 reps each

Ground to OH (95# / 65#)

T2B

Box Jumps (24" / 20")

Wall Balls (20# / 14#)

*3 Burpees at the start of each minute

Then, Row 2k




Friday November 22, 2013

November 25, 2013

Strength

Hang Clean sets of 1

WOD

For time

75 DUs

10 rounds of Cindy

75 DUs




Thursday November 21, 2013

November 22, 2013

The guys in On Ramp waiting for another round to begin. Strength Push Press 5 sets of 3 WOD For max calories 10 rounds of 30 sec on / 30 sec off Row




Wednesday November 20, 2013

November 21, 2013

Some heavier deads in today's WOD! Strength Strict Pull Ups 5 sets of 10 WOD 5 Rounds for Time 5 HSPU 5 Deadlifts (255# / 175#)




Tuesday November 19, 2013

November 20, 2013

Another round of cleans! Strength EMOM for 10 min Power Clean Hang Power Clean WOD 12 min AMRAP 6 Burpee Box Jumps (24" / 20") 12 KB Swings (1.5 / 1) 24 DUs 12 Goblet Squats (1.5 / 1) 6 Box Jump-Overs (24" / 20")




Monday November 18, 2013

November 19, 2013

Recruit your glutes! Strength Weighted Walking Lunges 6 sets of 5 per leg WOD 3 Rounds for time 500m Row 50 DUs 10 Thrusters (95# / 65#)  




Saturday November 16, 2013

November 18, 2013

Leonard Enz Memorial WOD WOD 13 Min Clock 430m Row then, AMRAP 3 Barball Complexes (135# / 95#) 9 Bar-hop Burpees * BB Complex - Power Clean, Hang Clean, Front Squat, Jerk




Friday November 15, 2013

November 16, 2013

Burpee Pull Ups. We're just getting started! Skill EMOM for 10 min 5 Burpee Pull Ups WOD 10 min AMRAP 50 DUs 25 Wall Balls (20# / 14#)




Thursday November 14, 2013

November 16, 2013

Getting ready for "Nasty Girls" Strength Push Jerk 2-2-2-2-2 WOD "Nasty Girls" 3 Rounds for time: 50 Squats 7 MUs 10 Hang Power Clean (135# / 95#)




Wednesday November 13, 2013

November 14, 2013

Posted rowing crew! Strength Deadlift 5 sets of 3 WOD For Time Row 750m 15 Hand Release Push Ups Row 500m 30 HR Push Ups Row 250m 45 HR Push Ups




11-12-13

November 13, 2013

Natalie with another round of KB swings Skill Core Work WOD EMOM 10 min 10 Russian KB Swings (1.5 / 1) 6 KB Push Press (3 each arm)




Monday November 11, 2013

November 12, 2013

Becky standing up with another clean! Strength Thruster 6 sets of 1 WOD 12 min AMRAP 15 Pull Ups 5 Cleans (175# / 125#)




Sunday November 10, 2013

November 11, 2013

Great turn out for the fist ever Sunday class! Skill / Strength / WOD Make up day




Saturday November 9, 2013

November 10, 2013

Coach Jason jumping in on this one! WOD Teams of 3 Both non-woking partners have a KB (1.5 / 1) KBs at side in 1 hand / 300 Squats KBs in rack position / 90 Power Cleans (135# / 95#) KBs overhead / 150 Burpees * Can only work when BOTH partners have a KB in position * Can break up sets as needed




Friday November 8, 2013

November 9, 2013

Class getting warmed up with a medball Strength Deadlift 5 sets of 3 WOD 4 Rounds for time 15 Box Jumps (24" / 20") 15 KB Swings (1.5 / 1)




Thursday November 7, 2013

November 8, 2013

It's not too cold yet to rock a Posted tank! Strength Clean and Jerk 1-1-1-1-1-1 WOD 10 min AMRAP 30 DUs 15 C & J's (75# / 55#)




Wednesday November 6, 2013

November 7, 2013

The group from 6:30p class going hard on the new rowers! WOD "Jackie" For time: 1000m Row 50 Thrusters (45#) 30 Pull Ups




Tuesday November 5, 2013

November 6, 2013

Bottom to bottom squats! Who loves it! Strength Low-Bar Back Squat 3-3-3-3-3 WOD Tabata Burpees Bottom to Bottom Squats Push Ups Sit Ups




Monday November 4, 2013

November 5, 2013

On-Ramp with wall balls in tonight's WOD! Skill HSPU work WOD 4 rounds for time: 5 MUs 50 DUs




Sunday November 3, 2013

November 3, 2013

Some members of CrossFit Posted getting ready for today's WOD! WOD For time Climb 103 flights of stairs




Saturday November 2, 2013

November 3, 2013

Tough Partner WOD today! WOD With a partner for time 100 OH Walking Lunges (45# / 25#) 50 Box Jumps (30" / 24") 100 Wall Balls (20# / 14#) 50 T2B 100 KB Swings (1.5 / 1) 50 Burpee Box Jumps (24" / 20") 100 Goblet Squats (1.5 / 1) 50 V-Ups




Friday November 1, 2013

November 2, 2013

Another great week in the books! Strength Every 30 sec for 6 min Power Clean and Jerk WOD For time: 60 Squats 15 Shuttle Runs 40 Push Ups 10 Shuttle Runs 20 Pull Ups 5 Shuttle Runs  




Halloween 2013

November 1, 2013

Happy Halloween! Strength Back Squat sets of 3 WOD Tabata Jump Rope Singles DUs Jump Rope Singles DUs  




Wednesday October 30, 2013

October 31, 2013

Vince getting some HSPUs! Strength Supine Ring Rows sets of 8 WOD 4 rounds for time 5 HSPU 10 KB Swings (1.5 / 1) 15 Box Jumps (24" / 20") 20 KB Swings (1.5 / 1)




Tuesday October 29, 2013

October 30, 2013

On-Ramp working some pull-downs! Strength Split Jerk sets of 1 WOD 10 min AMRAP 10 Shoulder to OH (115# / 75#) 10 Pull Ups Shuttle Run




Monday October 28, 2013

October 29, 2013

Chris moving through another clean! Strength Deadlift sets of 5 WOD 5 rounds for time 35 DUs 5 Cleans (165# / 115#)




Saturday October 25, 2013

October 29, 2013

Some pretty cool oly shoes! WOD "Hope" 3 rounds for max reps with FGB clock Burpees Power Snatch (75# / 55#) Box Jump (24" / 20") Thruster (75# / 55#) C2B Pull Up




Friday October 25, 2013

October 29, 2013

Strength Max reps weighted pull up (20# / 10#) Max reps strict pull up Max reps kipping pull up WOD 10 min Ladder 2-4-6-8-10, ... OHS (95# / 65#) Shuttle Run




Thursday October 24, 2013

October 25, 2013

Megan - The lone ranger at 5:30p class Strength Hang Power Snatch sets of 1 WOD For time 21-15-9 DUs Deadlift (225# / 135#) T2B




Wednesday October 23, 2013

October 24, 2013

Guys are moving! Strength Front Squat sets of 3 WOD 15 Min AMRAP 5 Burpee-Pul Ups 10 Jumping Lunges (each leg) 20 DUs




Tuesday October 22, 2013

October 23, 2013

Rope climbs and a sweeeet barbell complex today! Skill Rope Climbs / Banded Rows WOD EMOM 12 min 3 Deadlifts 2 Hang Power Cleans 1 Jerk




Monday October 21, 2013

October 22, 2013

Dreaded wall walks today Skill Snatch Balance sets of 1 WOD 10 Min AMRAP 3 Wall walks 15 KB Swings (1.5 / 1)  




Saturday October 19, 2013

October 20, 2013

1 of the 150 box jumps for today! WOD "Kelly" 5 Rounds for time 400m Run 30 Box Jumps (24" / 20") 30 Wall Balls (20# / 14#)




Friday October 18, 2013

October 20, 2013

Classic CrossFit WOD today! Strength Barbell Complex Hang Power Clean Hang Clean Jerk WOD "Elizabeth" 21-15-9 for time Power Clean (135# / 95#) Ring Dip




Thursday October 17, 2013

October 18, 2013

Someone say thruster!? Strength Back Squat sets of 8 WOD 12 Min AMRAP 20 Box Jumps (24" / 20") 10 Thrusters (95# / 65#) 30 DUs




Wednesday October 16, 2013

October 18, 2013

Christie stepping up using the men's weight! Strength Weighted Pull Ups sets of 3 WOD 10, 9, 8, ...1 for time KB Swings (1.5 / 1) Shuttle Run (only 1 per round)




Tuesday October 15, 2013

October 16, 2013

7 Minutes in Heaven!! Strength Push Press Sets of 3 WOD 7 min AMRAP Burpees




Monday October 14, 2013

October 15, 2013

Evan with some post-WOD carb loading! Strength Clean sets of 1 WOD 5 Rounds for time 30 DUs 20 Wall Balls (20# / 14#) 10 Push Ups




Saturday October 12, 2013

October 15, 2013

Everyone stretching after a tough WOD WOD Partner "DT" 10 Rounds for time alternating rounds 12 Deadlifts (155# / 105#) 9 Hang Power Cleans (155# / 105#) 6 Push Jerks (155# / 105#)




Friday October 11, 2013

October 12, 2013

Pull ups, lunges, and running. Who can ask for more? Strength Weighted Walking Lunges 6 sets of 5 per leg WOD 4 Rounds for Time 20 Pull Ups 30 Walking Lunges 400m Run




Thursday October 10, 2013

October 11, 2013

Some KB carries for finish class. Skill MU Work WOD 10 Min AMRAP 10 KB Swings (1.5 / 1) 20 DUs * 5 Burpees at the start of every min




Wednesday October 9, 2013

October 10, 2013

A date with "the chief" Strength Romanian Deadlift sets of 6 WOD "the chief" 5 Rounds 3 min AMRAP 3 Power Clean (135# / 95#) 6 Push Ups 9 Squats *rest 1 min after each round




Tuesday October 8, 2013

October 9, 2013

The airdyne wrecked us! Strength Push Jerks sets of 5 WOD 1 Minute ON 1 Minute OFF for 5 Rounds 30 Foot Shuttle Run then, 2 All Out 30 Sec Airdyne Efforts for Max Distance




Monday October 7, 2013

October 8, 2013

Continuing our single-leg program Skill Rear Leg Elevated Squats 6 sets of 6 reps per leg WOD 15 min AMRAP 5 Strict Pull Ups 10 Deadlifts (165# / 110#) 400m Run




Saturday October 5, 2013

October 6, 2013

Time for us to test our strength with an original total WOD The CrossFit Posted Total 1 rep max of each of the following for a total score Push Press Front Squat Power Clean




Friday October 4, 2013

October 6, 2013

Partners-R-Us Strength Weighted Walking Lunge 5x6 WOD With a partner for max reps of wall balls Partner 1: Wall Balls Partner 2: Run 200M 10 Min Clock




Thursday October 3, 2013

October 6, 2013

Everyone getting after those toes-to-bar! Strength Weighted Pull up set of 3 Banded Horizontal Rows WOD For time 21-15-9 KB Swings (1.5 / 1) T2B DUs  




Wednesday October 2, 2013

October 6, 2013

Quick and painful! Strength Staggered Romanian Deadlift 6 sets of 6 reps WOD 6 Rounds for time 10 Burpees 30 DUs




Tuesday October 1, 2013

October 2, 2013

They guys getting ready for another rep! Skill Snatch sets of 1 WOD EMOM 12 min 1 Clean and Jerk




Monday September 30, 2013

October 1, 2013

Guys watch Karyn demoing the bottom of a squat Skill Split Squats WOD 3 Rounds for time: 35 Wall Balls (20# / 14#) 20 Push Ups 400m Run




Saturday September 28, 2013

September 30, 2013

Everyone leaves it out there for "Danny" WOD Partner "Danny" 20 Min AMRAP with a partner 30 Box Jumps (24" / 20") 20 Push Press (115# / 75#) 30 Pull Ups




Friday September 27, 2013

September 28, 2013

The class trying out a new warm up Skill Reverse Lunges WOD 10 min AMRAP 2 Complexes (95# / 75#) Power Clean Press Hang Clean Thruster Thruster 5 Bar-Hop Burpees




Thursday September 26, 2013

September 27, 2013

Quick little chipper tonight! Strength OHS sets of 3 WOD For time: 60 DUs 50 Burpees 40 Sit Ups 30 Lunges 20 Push Jerk (75# / 55#) 10 Strict Pull Ups 400m Run




Wednesday September 25, 2013

September 26, 2013

Continuing our single leg program Skill Split Stance Romanian Deadlift WOD 5 rounds for time 200m Run 12 Goblet Squats (1.5 / 1) 15 KB Swings (1.5 / 1)




Tuesday September 24, 2013

September 25, 2013

Another On-Ramp grad. Great job Jenna! Strength Press Cluster 1 Press 3 Push Press 5 Push Jerk WOD Death by Push Up




Monday September 23, 2013

September 24, 2013

Heavy Power Cleans! Skill Splits Squats WOD 13 min AMRAP 3 Power Cleans (185# / 135#) 9 T2B 27 DUs




Saturday September 21, 2013

September 23, 2013

Some burpees for a finisher today! WOD Deck of Cards Spades - Sit Ups Clubs - Squats Diamonds - Push Ups Hearts - Broad Jumps A - 30 Second Plank Hold  




Friday September 20, 2013

September 23, 2013

Did someone say muscle ups? Skill Reverse Lunges WOD 4 Rounds for Time 7 Muscle Ups 400m Run




Thursday September 19, 2013

September 20, 2013

Good work Nicole! Strength Split Jerk sets of 3 WOD For time: 150 Jump Rope Singles 30-15-30 KB Swings (1.5 / 1) Push Press (115# / 75#) Sit Ups Then, 150 Jump Rope Singles




Wednesday September 18, 2013

September 20, 2013

Make sure you hit the target! Skill Single Leg Romanian Deadlifts WOD 7 Min Ladder 3, 6, 9, 12... Wall Balls (20# / 14#) Box Jump Overs (24" / 20")




Tuesday September 17, 2013

September 18, 2013

Mac leading On-Ramp through the squat Strength Hang Power Clean sets of 3 WOD 4 rounds starting every 4 minutes Run 400m *Post your slowest 400m time




Monday September 16, 2013

September 17, 2013

Today we begin our 4 week single-leg program! Strength Split Squats 5 sets of 10 reps WOD 5 Rounds for time 13 Pull ups 14 Burpees 15 DUs




Saturday September 14, 2013

September 16, 2013

Posted at the Corncrib. WOD With a partner for time: 6 rounds (alternating rounds) 5 Deadlifts (275# / 185#) 10 Dumbell Snatch (55# / 35#) Partner wheelbarrow carry Team sprint 50 Burpees




Friday September 13, 2013

September 14, 2013

You got it Rob! Strength Front Squat sets of 3 WOD 6 min on the clock Run 800m Then, max OHS (95# / 75#) rest 2 min 4 min on the cock Run 400m Then, max Front Squats (95# / 75#) rest 1 min 3 min on the clock Run 200m Then, max Back Squats (95# / 75#)




Thursday September 12, 2013

September 14, 2013

There ya go Vince! Strength Power Snatch sets of 1 WOD For time Run 300m 30 Clean and Jerks (95# / 75#) 30 Burpees 30 Power Cleans (95# / 75#) 30 Pull Ups 30 Shoulder to Overhead (95# / 75#) 30 Push Ups Run 300m




Wednesday September 11, 2013

September 12, 2013

Today: Annie, a benchmark WOD Strength Deadlift sets of 5 WOD "Annie" For time: 50-40-30-20-10 DUs Sit Ups




Tuesday September 10, 2013

September 11, 2013

Time to throw around some big weight! Skill Max Height Box Jump Max Distance Broad Jump WOD EMOM 12 min 1 Power Clean 1 Hang Clean




Monday September 9, 2013

September 10, 2013

Another Monday, another tough week ahead! Skill Push Jerk sets of 3 WOD 4 Rounds for time 20 Push Ups 30 KB Swings (1.5 / 1) 200m Run




Saturday September 7, 2013

September 10, 2013

Nice work on the power clean! WOD "Hotshots 19" 6 Rounds for time: 30 Squats 19 Power Cleans (135# / 95#) 7 Strict Pull Ups 400m Run




Friday September 6, 2013

September 7, 2013

It's a little dirty in here....time to clean! Strength Clean sets of 1 WOD 10 min AMRAP 25 Standing Wall Balls (20# / 14#) 50 Squats




Thursday September 5, 2013

September 6, 2013

Nice position guys! Strength Press sets of 5 WOD For time: 50 KB Swings (1.5 / 1) 75 Sit Ups 50 Goblet Squats (1.5 / 1) 800m Run




Wednesday September 4, 2013

September 5, 2013

Nice clean Jose! Skill HSPU Work WOD 3 Rounds for Time: 40 DUs 15 Deadlifts (135# / 95#) 400m Run 15 Hang Power Cleans (135# / 95#)




Tuesday September 3, 2013

September 4, 2013

On-Ramp during today's AMRAP! Stremgth Back Squat sets of 5 WOD Death by Burpee




Monday September 2, 2013

September 4, 2013

Labor Day WOD! WOD 5 min AMRAP Each Couplet 2 min Rest Between 15 Squats / 200m Run 10 Thrusters (45# / 35#) / 5 Burpees 15 Lunges / 5 Pull Ups 10 Box Jumps (20") / 10 Sit Ups




Saturday August 31, 2013

September 2, 2013

All of the teams trying to finish first! WOD Teams of 3 25 of Each Movement Relay-style Squats KB Swings Box Jumps K2E Wall Balls **Then once all team members are complete Wall Balls K2E Box Jumps KB Swings Squats **Then once all team members are complete 150 Burpees relay-style




Friday August 30, 2013

September 2, 2013

Kelly's last class before moving into the city. Good luck to you in the future! Strength Front Squat sets of 5 WOD 5 Rounds for time 10 Burpee Box Jumps (24" / 20") 100 Jump Rope Singles




Thursday August 29, 2013

August 30, 2013

Ready to run! Strength Power Clean sets of 1 WOD For time: Run 1 mile 30 Thrusters (115# / 75#) 50 Bar Hop Burpees *Break up sets however you like




Wednesday August 28, 2013

August 29, 2013

Guys resting between rounds Strength Strict Pull Ups - 3 set of max reps WOD EMOM 12 min for total reps 20 sec KB Swings (1.5 / 1) 20 sec Jumping Squats 20 sec Rest




Tuesday August 27, 2013

August 28, 2013

1 Year Anniversary WOD! Skill Deadlift sets of 3 WOD 12 min Ladder 3, 6, 9, 12,... Wall Ball (20# / 14#) Pull Up




Monday August 26, 2013

August 27, 2013

Mike getting ready for another rep! Strength Push Press sets of 3 WOD 15 Min AMRAP 25 DUs 15 HR Push Ups 10 Cleans (95# / 65#)




Saturday August 24, 2013

August 27, 2013

Nothing like some heavy barbell movements after burpees, squats and sit ups! WOD With a partner for time: 100 Burpees 100 Squats 100 Sit Ups 50 Deadlifts (155# / 105#) 50 Hang Power Cleans (155# / 105#) 50 Shoulder to OH (155# / 105#) 400m Run




Friday August 23, 2013

August 24, 2013

Run like you stole it! Strength Jerk sets of 1 WOD 12 Min AMRAP 20 OH Walking Lunge (20# / 10#) 200m Med-Ball Run




Thursday August 22, 2013

August 23, 2013

Nice work Jose and Chris! Strength Deadlift sets of 5 WOD 3 Rounds for time 400m Run 12 KB Swings (1.5 / 1) 21 Pull Ups




Wednesday August 21, 2013

August 22, 2013

Jesse going heavy on ring dips! Strength Weighted Dips sets of 3 WOD For time: 50-100-50-100 DUs Squats




Tuesday August 20, 2013

August 22, 2013

Go heavy today! Strength Press sets of 3 WOD EMOM 12 min Power clean 2 Front Squats




Monday August 19, 2013

August 22, 2013

Getting ready for class! Strength Power Snatch sets of 1 WOD For time: 60-40-20 DUs Squats *After each round, run 200m with a 45# / 25# plate




Saturday August 17, 2013

August 17, 2013

10am class going after the WOD! WOD 4 min AMRAP, 6min AMRAP, Full WOD for time (rest 2 min after each) 200m Run 30 Squats 30 Bar Jumps 30 Power Cleans (95# / 65#) 30 KB Swings (1.5 / 1) 30 Sit Ups 30 Wall Balls (20# / 14#) 30 Burpees 30 Shoulder to OH (95# / 75#) 200m Run




Friday August 16, 2013

August 17, 2013

Crazy 8's! Strength Thruster sets of 3 WOD 8 Min AMRAP 8 OHS (75# / 55#) 8 Box Jumps (30" / 24")




Thursday August 15, 2013

August 16, 2013

Wall Balls - just part of today's WOD! WOD For time: 200 Jump Rope Singles 100 Sit Ups 50 Wall Balls (20# / 14#) 30 Burpees 30 Pull Ups 50 Push Press (45# / 35#) 100 Squats 200m Run




Wednesday August 14, 2013

August 15, 2013

Great work on today's WOD! Skill Skin the Cat WOD 2 Rounds for Time 800m Run 15 Power Cleans (135# / 95#) 400m Run 15 Shoulder 2 OH (135# / 95#)




Tuesday August 13, 2013

August 14, 2013

Nice front squat! Strength Deadlift sets of 3 WOD Death by HSPU




Monday August 12, 2013

August 13, 2013

r Heavy Front Squats! Strength Hang Power Clean sets of 3 WOD For time: 15-12-9-6-3 Front Squats (155# / 105#) T2B *50 DUs after each round




Saturday August 10, 2013

August 12, 2013

I'm not sure if everyone knew what they were in for!! WOD "Chelsea" 30 Min EMOM 5 Pull ups 10 Push ups 15 Squats




Friday August 9, 2013

August 10, 2013

Great extension on the box jump! Strength Press sets of 3 WOD 4 Rounds for time 40 Box Jumps (24" / 20") 400m Run




Thursday August 8, 2013

August 10, 2013

Nice burpee Mike! Strength Clean and Jerk set of 1 WOD 10 min Ladder 4, 8, 12, 16, 20... KB Swings (1.5 / 1) Burpees Walking lunges




Wednesday August 7, 2013

August 8, 2013

EMOM! Skill MU Practice WOD EMOM 13 min 1 Power Clean 6 Push Ups 12 Squats




Tuesday August 6, 2013

August 8, 2013

Chris getting some! Skill Snatch sets of 1 WOD As fast as possible: Row 500m




Monday August 5, 2013

August 6, 2013

Guys coming in from the run Strength Back Squat sets of 5 WOD 12 min AMRAP 5 Strict Pull Ups 10 SDLHP (75# / 55#) 200m Run




Saturday August 3, 2013

August 6, 2013

Hero WOD - Luce 3 Rounds for time 1K Run 10 Muscle Ups 100 Squats




Friday August 2, 2013

August 6, 2013

The forgotten 200m cone after class Skill Split Jerk sets of 3 WOD 15 min AMRAP 9 Shoulder to OH (155# / 105#) 400m Run




Thursday August 1, 2013

August 6, 2013

On-Ramp getting after it! WOD For Time 50 DUs 50 Sit Ups 50 Push Press (45# / 35#) 50 Walking Lunges 50 Push Ups 25 Pull Ups 25 KB Swings (1.5 / 1) 25 Wall Balls (20# / 14#) 25 Burpees




Wednesday July 31, 2013

August 6, 2013

Nice work! Strength Supine Ring Row sets of 8 - 10 WOD EMOM 4 min Clean and 2 Front Squats then, EMOM 4 min Clean and 1 Front Squat then, EMOM 4 min Clean **Use the same weight for all sets  




Tuesday July 30, 2013

August 6, 2013

Nice squat Chris! Strength Push Press sets of 5 WOD 4 rounds for time 10 Deadlift (185# / 105#) 20 Goblet Squats (1.5 / 1) then, 20 HSPU




Monday July 29, 2013

August 6, 2013

Strength OHS sets of 6 WOD 4 rounds for time 10 Burpees 20 KB Swings (1.5 / 1) 400m Run




Saturday July 27, 2013

August 6, 2013

WOD Deck-of Cards Spades - Burpees Clubs - Squats Diamonds - Sit ups Hearts - Lunges A - 200m Run




Friday July 26, 2013

August 6, 2013

Strength Power Clean sets of 3 WOD 8 min AMRAP 8 Thrusters (75# / 55#) 8 Pull Ups




Thursday July 25, 2013

August 6, 2013

Strength Back Squat sets of 5 WOD For time Run 400m 30 KB Swings (1.5 / 1) Run 800m 30 KB Swings (1.5 / 1) Run 800m




Wednesday July 24, 2013

August 6, 2013

Strength Weighted Ring Dip sets of 3 WOD 12 Min AMRAP 7 T2B 7 Box Jumps (24"/20") 14 Wall Balls (20# / 14#)




Back from the Games!

July 31, 2013

Coaches Matt, Jason and Mike at the 2013 CrossFit Games We've been away from the gym at the 2013 CrossFit Games this past weekend. Don't worry, for the most part, we had business as usually at the gym. Thanks Mac! The WOD Blog will be updated soon and we'll be back on track!




Tuesday July 23, 2013

July 24, 2013

Coach Jason leading On-Ramp Strength Deadlift sets of 3 WOD Death by Pull Ups




Monday July 22, 2013

July 24, 2013

Nobody's favorite - Wall Walks! Strength Push Jerk sets of 3 WOD 3 Rounds for time: 10 Wall Walks 50 DUs 10 Front Squats (135# / 95#)




Saturday July 20, 2013

July 22, 2013

Gil working on pushups! WOD 4 Rounds for time 45 Sit-ups 35 Wall Balls 25 Push-ups




Friday July 19, 2013

July 20, 2013

Posted Coaches took the night off to spend the evening with Pearl Jam at Wrigley Field Strength Press sets of 3 WOD 4 Rounds for Time 400m Run 50 Squats




Thursday July 18, 2013

July 20, 2013

On-Ramp with a long EMOM! Strength Clean sets of 1 WOD 12 Min AMRAP 4 Thrusters (115# / 75#) 8 C2B Pull Ups 200m Run




Wednesday July 17, 2013

July 18, 2013

Guys are Just Hanging Around! Skill Core Work L-Hangs Hollows Suitcase Walks Crawling / Creeping WOD 5 rounds for time 10 Pushups 20 OH Walking Lunges (45# / 25#)




Tuesday July 16, 2013

July 18, 2013

Mike Leading Warm-ups Skill Snatch Balance sets of 1 WOD Tabata DUs then, 4 min AMRAP Jump Rope Singles




Monday July 15, 2013

July 18, 2013

Great WOD on a Hot Day! Skill Back Squats sets of 5 WOD 4 rounds for time 12 Bar-Hop Burpees 12 Deadlifts (135# / 95#) 400m Run




Saturday July 13, 2013

July 13, 2013

Team Mac and Russ kicking butt! WOD Partner WOD 150 Sit Ups 100 Box Jumps (24" / 20") 50 Ring Rows 50 OH Walking Lunges (45# / 25#) 100 Burpees 150 Wall Balls (20# / 14#)




Friday July 12, 2013

July 13, 2013

Kelly with a power clean Strength Hang Clean sets of 3 WOD 10 Min AMRAP 4-8-12-16-... Power Clean (155# / 105#) 200m Run




Thursday July 11, 2013

July 12, 2013

Neon Strength Thrusters sets of 2 WOD For time: Run 800m 80 Sit Ups 80 KB Swings (1.5 / 1) Run 800m




Wednesday July 10, 2013

July 11, 2013

DUs and Push ups - a classic combo! Strength 3 Sets of Max Pull Ups WOD For time: 100 DUs 15 Push Ups 75 DUs 20 Push Ups 50 DUs 25 Push Ups 25 DUs 30 Push Ups




Tuesday July 9, 2013

July 10, 2013

Jason Leading On-Ramp stretching Strength Front Squat Test Max reps at one of the following (use heaviest possible) Men: 95#, 115#, 135#, 185#, 225# Women: 65#, 85#, 95#, 115#, 135# WOD EMOM 12 Min 2 Power Snatch * 4 burpee penalty for each press out  




Monday July 8, 2013

July 9, 2013

The guys are ready to go head to head! Strength Press Complex for Max Weight 1 Press 2 Push Press 3 Push Jerks WOD 8 Min AMRAP 6 Push Press (115# / 65#) 12 Box Jumps (24" / 20") 200m Run




Saturday July 6, 2013

July 6, 2013

Rob during another Clean and Jerk WOD "Abbate" For time: 1 Mile run 21 Clean and Jerks (155# / 95#) 800m run 21 Clean and Jerks (155# / 95#) 1 Mile run




Friday July 5, 2013

July 6, 2013

Vince standing tall during squats! Skill Snatch sets of 1 WOD 8 min AMRAP 3 Power Cleans (135# / 95#) 6 Push Ups 9 Squats




Thursday July 4, 2013

July 5, 2013

The tug-of-war champs getting ready for a win! WOD 3 Rounds for max reps KB Swings (1.5/1) T2B Burpees 30' Shuttle run OH Walking Lunges (25# / 10#) **Use Fight Gone Bad timing**




Wednesday July 3, 2013

July 4, 2013

Some head-to-head front squatting! Skill Handstand Push Up practice WOD For time 12-9-6-3 Front Squat (165# / 105#) 50 Double Unders




Tuesday July 2, 2013

July 3, 2013

3 simple movements that pack a punch! Strength Power Clean and Jerk sets of 1 WOD 10 Min AMRAP 6 Pull Ups 12 Push Ups 24 Squats




Monday July 1, 2013

July 2, 2013

Dan and Jose with some overhead squats! Strength Deadlift sets of 3 WOD 3 Rounds for time 400m run 15 OHS (95# / 65#) 15 Burpees Rest 1 min




Saturday June 29, 2013

July 1, 2013

Team "No Way Jose" crushing it WOD Teams of 3 9 min "Fran Ladder" 3-6-9-12-... Thrusters (95#/75#) Pull ups Rest 2 min 6 min "Annie Ladder" 10-20-30-... Lateral Bar Hops Sit Ups Rest 2 min 12 min "Karen" Max Wall Balls (20#/14#) **Rotate team mates each min**




Friday June 28, 2013

July 1, 2013

Great day for for some swings. Strength Front Squat sets of 5 WOD For time: 100 DUs 50 Sit Ups 30 KB Swings (1.5/1) 30 Goblet Squats (1.5/1) 30 KB Swings (1.5/1) 50 Sit Ups 100 DUs




Thursday June 27, 2013

July 1, 2013

Ladies getting it done! Strength Power Clean sets of 1 WOD For time 21-18-15-12-9-6-3 SDLHP (75#/55#) Push Press (75#/55#)




Wednesday June 26, 2013

June 27, 2013

Dan and Jose are ready...are you? Skill Battle Rope Strict T2B Standing Jump for Height 5-10-5 Drill WOD 3 Rounds for total reps 30 sec Wall Balls 30 sec Burpees 1 Min Rest




Tuesday June 25, 2013

June 26, 2013

Nice deadlift Steve! Strength Back Squat sets of 5 WOD 8 Rounds for time 10 Deadlifts (135# / 95#) 10 Sit Ups




Monday June 24, 2013

June 25, 2013

On-Ramp putting in some work! Strength Press 3x5 WOD 15-12-9-6-3 KB Swings HR Push Ups




Saturday June 22, 2013

June 24, 2013

Fun warm up! WOD Partner "Cindy" 5 Pull Ups 10 Push Ups 15 Squats then Partner "Grace" 30 Clean and Jerks (135# / 95#)




Friday June 21, 2013

June 22, 2013

Brett doing great on box jumps during "Kelly" WOD "Kelly" 5 rounds for time 400m Run 30 Box Jumps (24" / 20") 30 Wall Balls (20# / 14#)




Thursday June 20, 2013

June 22, 2013

Good day for snatch and hang power cleans! Skill Snatch 1 Rep Max WOD EMOM for 10 min 20 DUs 3 Hang Power Cleans




Wednesday June 19, 2013

June 22, 2013

Everyone marching on! Strength Max set of pull ups Max set of pull ups (20# vest) WOD 12 min AMRAP 30 OH Walking Lunges (45# / 25#) 15 Ring Dips




Tuesday June 18, 2013

June 19, 2013

Mac crushing the benchmark WOD "Annie" Strength Push Press sets of 3 WOD "Annie" For time: 50-40-30-20-10 DUs Sit Ups




Monday June 17, 2013

June 18, 2013

Chris working on KB Swings! Strength Overhead Squat sets of 3 WOD For time: 400m Run 30-20-10 Burpees KB Swings (1.5 / 1) 400m Run




Saturday June 15, 2013

June 16, 2013

Hero WOD "Hammer" WOD "Hammer" 5 rounds for time: 5 Power Cleans (135# / 95#) 10 Front Squats (135# / 95#) 5 Jerks (135# / 95#) 20 Pull Ups Rest 90 Seconds




Friday June 14, 2013

June 15, 2013

5:30p class with some DUs! Skill Snatch sets of 1 WOD For time: 50 Handstand Pushups *Perform 20 DUs at the start of each min




Thursday June 13, 2013

June 14, 2013

Jose getting ready for another rep! Skill Muscle Up Practice WOD For Time 21-15-9 Clean (135# / 95) Bar-Facing Burpee *Run 200m after each round




Wednesday June 12, 2013

June 13, 2013

Nice work! Skill Split Jerk sets of 1 WOD EMOM 10 Min 6 Push Ups 12 Wall Balls (20# / 14#)




Tuesday June 11, 2013

June 12, 2013

Partner WOD for On-Ramp! Strength Deadlift sets of 3 WOD 3 Rounds for time 12 Pull Ups 21 KB Swings (1.5 / 1) 400m Run




Monday June 10, 2013

June 11, 2013

Nice little couplet for today's WOD! Skill Snatch Balance - Single Reps WOD 6 min AMRAP 6 Thrusters (95# / 65#) 12 Toes to Bar




Sunday June 9, 2013

June 10, 2013

Posted at the Health, Hope & Heroes 5K today at Loyola WOD Run or Walk 5k




Saturday June 8, 2013

June 9, 2013

Gil wearing the new Posted tank top hitting an OHS! WOD "The Other Total" Max effort on the following: Overhead Squat Bench Press Clean




Friday June 7, 2013

June 8, 2013

Getting ready for another round! Skill Snatch sets of 1 WOD Every Min on the Min for 16 min for max burpees Odd Min - Run 200m Even Min - 30 sec of Burpees




Thursday June 6, 2013

June 7, 2013

Mike watches on as Katie makes her way on the Slackline! Skill Slackline KB Goblet Walks KB Suitcase Walks WOD For time 50 Wall Balls 50 Pull Ups 50 Pistol Squats (alternating legs) 50 KB Swings (1.5 / 1)




Wednesday June 5, 2013

June 6, 2013

Dan getting his elbows up! Strength Front Squat sets of 3 WOD 3 rounds for time 400m Run 10 Power Cleans (165# / 105#)




Tuesday June 4, 2013

June 5, 2013

On-Ramp with some fun bear crawls! WOD For time: 100 DUs 30 HSPUs 40 T2B 30 Shoulder to OH (135#/95#) 20 OH Walking Lunge (45# / 25#)  




Monday June 3, 2013

June 4, 2013

How did you measure up to the regional athletes? Skill Snatch from floor with pause above knee WOD For time 30 Burpee MUs or 60 Burpee Pull Ups




Saturday June 1, 2013

June 3, 2013

Posted with a good turnout at Regionals!




Friday May 31, 2013

June 1, 2013

Courtesy of CrossFit CrossFit Posted will closed Friday May 31 and Saturday June 1. CrossFit Regionals will be held at Navy Pier this weekend. Join us there!




Thursday May 30, 2013

June 1, 2013

Jumping Lunges! Skill Overhead Squat sets of 5 WOD 8 min AMRAP 5 KB Swings (1.5 / 1) 8 Jumping Lunges




Wednesday May 29, 2013

June 1, 2013

Tough one tonight! Strenght Weighted Ring Dip sets of 3-5 WOD For time 10, 9, 8, 7...1 Push Jerk (135# / 95#) Chest 2 Bar Pull Ups




Tuesday May 28, 2013

May 29, 2013

5:30p moving big weight to get stronger! Skill Hang Snatch WOD EMOM 12 min 2 Squat Clean Thrusters




Monday May 27, 2013

May 28, 2013

Memorial Day Hero WOD - Forrest WOD "Forrest" 3 Rounds for time 20 L-Pull Ups 30 T2B 40 Burpees 800m Run




Saturday May 25, 2013

May 26, 2013

Partners watching On! WOD Partner WOD For Time 150 Wall Balls 2 Runs 200m 100 Burpees 2 Runs 200m 75 Box Jumps 2 Runs 200m 50 Toes 2 Bar 2 Runs 200m "resting" partner holds KB 5 Russian swings for partners to switch




Friday May 24, 2013

May 25, 2013

Tabata Sit Ups - Ouch! Skill Snatch Balance sets of 1 WOD Tabata DUs Walking Lunges Push Ups Sit Ups




Thursday May 23. 2013

May 24, 2013

Bear Crawls - an On-Ramp staple! Skill Clean sets of 1 WOD Every Min On the Min for 10 min 3 Power Cleans 1 Jerk




Wednesday May 22, 2013

May 23, 2013

Tough keep that bar overhead for today's WOD! Skill Snatch - Skill Transfer Exercises WOD Air Force WOD For time: 20 Thrusters 20 SDLHP 20 Push Jerks 20 OHS 20 Front Squats Men 95# / Women 65# Every min perform 4 burpees




Tuesday May 21, 2013

May 22, 2013

Everyone watches on as Jesse gets ready for a big box jump! Skill Max height box jump WOD Death by Pull Ups




Monday May 20, 2013

May 21, 2013

Getting ready for another front squat! Skill High Hang Snatch sets of 3 WOD 7 min AMRAP 3 Front Squats (135# / 95#) 6 Bar-Facing Burpes




Saturday May 18, 2013

May 19, 2013

Weight Vest! Is she crazy?! WOD "Deck of Cards" Spades - Burpees Clubs - Sit Ups Hearts - Squats Diamonds - Mountain Climbers J - 11, Q - 12, K - 13 A - 200m Run with 25# Plate




Friday May 17, 2013

May 18, 2013

Snatch Drills! Skill Snatch - Skill Transfer (Snatch Balance) WOD 5 Rounds for time 10 T2B 10 Power Clean and Jerk (75# / 55#) 10 Wall Balls (20# / 10#)




Thursday May 16, 2013

May 17, 2013

On-Ramp's Tabata push ups! Skill Rope Climp Sled / Band Pulls WOD 12 min AMRAP 10 Strict Pull Ups 20 Hand Release Push Ups 40 Double Unders




Wednesday May 15, 2013

May 16, 2013

Snatch work - Plus Deads and Box Jumps! Skill Snatch - Skill Transfer Exercises WOD For time 21-15-9 Deadlift (225# / 135#) Box Jump (24" / 20")  




Tuesday May 14, 2013

May 15, 2013

On-Ramp learning the Sumo Deadlift High Pull Skill Sprint Drills at park WOD 5 rounds for time 10 Burpees 50 yd Overhead Med Ball Toss 20 Squats 50 yd Run with Med Ball




Monday May 13, 2013

May 14, 2013

Tough WOD. Just ask these guys! Strength Overhead Squat sets of 3 Partner WOD While Partner 1 is running 200m, Partner 2 is performing KB swings (1.5/1), then switch AMRAP of swings in 9 min




Saturday May 11, 2013

May 13, 2013

CrossFit Total Excellent Test of Strength! WOD CrossFit Total 1 rep max of the following Squat Press Deadlift




Friday May 10, 2013

May 11, 2013

Coach Jason working out along with the class Strength Strength Program - Deadlift WOD 12 min Ladder 400m Run then, 2, 4, 6, 8, ... MUs Power Snatch (135# / 95#)




Thursday May 9, 2013

May 10, 2013

Steve with a jerk off of the new indy squat stand! Skill Split Jerk sets of 3 WOD Max reps for each of the following: 3 min AMRAP Squats 3 min AMRAP Push Ups 3 min AMRAP Sit Ups 3 min AMRAP DUs *rest 30 sec between each movement




Wednesday May, 8, 2013

May 9, 2013

Everyone working hard! Strength Strength Program - Press WOD 5 rounds for time 5 Cleans (165# / 105#) 10 Burpees




Tuesday May 7, 2013

May 8, 2013

Off-site sprint drills! Skill Sprinting Drills WOD Sprints




Monday May 6, 2013

May 7, 2013

Vince and Gil with some pull ups! Strength Strength Program - Squat WOD 15 min AMRAP 3 L-Pull ups 5 Strict Pull ups 9 Kipping Pull ups 400m Run




Saturday May 4, 2013

May 5, 2013

Fight Gone Bad! WOD "Fight Gone Bad" 4 rounds - 1 min each Wall Balls (20# / 14#) Sumo Deadlift High Pulls (75# / 55#) Box Jumps (20") Push Press (75# / 55#) Row / Airdyne (calories) Rest




Friday May 3, 2013

May 5, 2013

Tons of Burpees!! Strength Strength Program - Deadlift WOD For time: 15 Burpee Pull Ups 50 Burpee Box Jumps 15 Burpee Pull Ups




Thursday May 2, 2013

May 3, 2013

Slackline! Keep balanced! Skill Slackline WOD For time 30 KB Swings (1.5/1) 30 Wall Balls (20#/14#) 30 Pull Ups 30 OH Walking Lunges (45#/25#) 30 Wall Balls (20#/14#) 30 KB Swings (1.5/1)  




Wednesday May 1, 2013

May 2, 2013

C&Js and DUs! Tough Combo Strength Strength Program - Press WOD 7 min AMRAP 15 Clean & Jerks (75# / 55#) 30 DUs




Tuesday April 30, 2013

May 1, 2013

A long bodyweight WOD! Strength Power Clean 1 rep every 30 sec for 6 min WOD 5 rounds for time 10 Wall Walks 10 T2B 20 Box Jumps (24" / 20")




Monday April, 29, 2013

April 30, 2013

Great form Russ! Strength Strength Program - Squat WOD For time: 21-15-9 Push Press (95# / 65#) Pull Ups




Saturday April 27, 2013

April 30, 2013

Many of our first times with "Murph"! WOD "Murph" For Time: 1 Mile Run 100 Pull Ups 200 Push Ups 300 Squats 1 Mile Run *Partition the Pull Ups, Push Ups, and Squats as needed ** If you have a 20# vest, wear it!




Friday April 26, 2013

April 29, 2013

Coach Jason watching on Strength Strength Program Deadlift WOD 7 min Ladder 5, 10, 15... Wall Balls (20# / 14#) Box Jumps (24" / 20")




Thursday April 25, 2013

April 26, 2013

3,2,1 GO! Skill Skin the Cat WOD 5 rounds for time 12 OHS (75# / 55#) Bear Crawl / Broad Jump Shuttle




Wednesday April 24, 2013

April 25, 2013

Time to get stronger! Strength Strength Program - Week 2 Press WOD For time: 100 DUs 50 Burpees 100 DUs




Tuesday April 23, 2013

April 24, 2013

Tabata...never underestimate! Strength Hang Power Clean sets of 5 WOD 8 rounds for max reps 20 sec Push Press (75#/55#) 10 sec Rest 20 sec Jumping Alternating Lunges 10 sec Rest




Monday April 22, 2013

April 23, 2013

Hmmm...who's that lounging in the background?? Strength Strength Program Week 2 - Squat WOD 10 Min "Cindy" AMRAP 5 Pull Ups 10 Push Ups 15 Squats




Saturday April 20, 2013

April 20, 2013

Vince and Ben teaming up for this WOD! WOD Partner WOD Work: 75 Wall Balls (20#/ 14#) / "Rest": Deadlift hold (225#/135#) Work: 75 T2B / "Rest": Rack hold (135#/95#) Work: 150 Burpees / "Rest": Overhead hold (95#/65#) Work: 75 Pull ups / "Rest": Rack hold (135#/95#) Work: 75 Med Ball Cleans (20# / 14#) / "Rest": Deadlift hold (225#/135#) *Can only do work when your partner is "resting" *Must switch at any rest or broken set




Friday April 19, 2013

April 20, 2013

They thought it was just a quick little WOD... Strength Strength Program - Deadlift WOD 4 Rounds for Time 15 Shoulder to Overhead (75# / 55#) Bear Crawl / Broad Jump Shuttle




Thursday April 18, 2013

April 19, 2013

On-Ramp doing some walking lunges Skill Snatch sets of 1 WOD 4 rounds for time 5 Muscle Ups 10 Burpee Box Jumps (24" / 20")




Wednesday April 17, 2013

April 19, 2013

Strength Strength Program - Press WOD 6 min AMRAP 5 Thrusters (135# / 95#) 10 KB Swings (70# / 53#) 15 Pull Ups then 1 min AMRAP T2B




Tuesday April 16, 2013

April 17, 2013

Guys just hanging out! Skill Skills Test Max Handstand Hold - time Max Broad Jump - distance Max Pull Ups WOD 8 min AMRAP 25 Hang Cleans (165# / 105#) 25 Bar-facing Burpees Max Wall Balls (30# / 20#)  




Monday April 15, 2013

April 16, 2013

Posted gives the Amplify Open WOD #1 a try! Strength Strength Program Week #1 - Squat WOD 6 min AMRAP 6 HSPU 18 DUs 6 Pistols or 6 min AMRAP 3 Wall Walks 30 Singles 12 Squats




Saturday April 13, 2013

April 15, 2013

Mike competing with Jason judging at the Garage Games Amplify Open WOD None




Friday April 12, 2013

April 13, 2013

Friday Deads! Strength Deadlift sets of 5 WOD 3 rounds of 2:30 AMRAP 3 Heavy Clean and Jerks Max DUs rest one min between rounds




Thursday April 11, 2013

April 12, 2013

Another great week of On-Ramp WOD "Barbara" 5 rounds for time 20 Pull Ups 30 Push Ups 40 Sit Ups 50 Squats *Rest 3 min between rounds




Wednesday April 10, 2013

April 11, 2013

Push-ups. Strength Press set of 5 WOD 150 Push-ups for time *Run a shuttle every time you rest (knees, on stomach, etc.)




Tuesday April 9, 2013

April 10, 2013

Nice position Steve! Strength Power Clean sets of 3 WOD One min ON and one min OFF for 10 min 30 KB Swings (1.5/1) *There is a penalty if you do not complete the 30 reps in each min of 400m run (max of 3)




Monday April 8, 2013

April 9, 2013

The Open is over...time to get stronger! Strength Back Squat 5 rep max WOD 8 min AMRAP 15 Wall Balls (20#/14#) 5 Toes to Bar Shuttle Run




Friday April 5, 2013

April 6, 2013

Lalo on 13.5 CrossFit Open 13.5 Practice




Thursday April 4, 2013

April 5, 2013

Some ring rows for On-Ramp Skill Chest to Bar and Thruster Practice WOD 3 Rounds for Time: 15 Shoulder to Overhead (105#/65#) 12 Front Squat (105#/65#) 9 Bar-hop burpees




Wednesday April 3, 2013

April 4, 2013

High rep deads! Skill Max Height Box Jump Max Distance Broad Jump WOD 9 min Ladder 1, 2, 3, 4... Deadlift (205#/115#) *1 shuttle run each round




Tuesday April 2, 2013

April 3, 2013

Coach Mike getting some maintenance done! Strength Front Squat sets of 5 WOD For time: 45 Handstand Push ups *Perform 4 burpees at the start of every minute




Monday April 1, 2013

April 2, 2013

Heat 1 watching on as the rest of class has their turn! Strength Power Snatch sets of 1 WOD For time: 100 DUs 50 Thrusters (45#/35#) 30 Pull Ups




Saturday March 30, 2013

March 31, 2013

Everyone had their chance today! WOD CrossFit Open 13.4 7 Min AMRAP 3, 6, 9, 12, 15, ... Clean and Jerk (135#/95#) Toes to Bar




Friday March 29, 2013

March 31, 2013

Is everyone ready for 13.4? CrossFit Open 13.4 Practice




Thursday March 28, 2013

March 29, 2013

Mike getting work done! Skill Jerk Practice WOD 7 min AMRAP 5 Push Ups 10 Box Jumps (24"/20") 15 Squats




Wednesday March 27, 2013

March 28, 2013

Everyone watching the clock for the next round. Skill Kipping Pull Up Work WOD EMOM 12 min 6 Burpees 2 Power Cleans




Tuesday March, 26, 2013

March 27, 2013

On-Ramp learning the push jerk Strength Hang Power Clean sets of 3 WOD 4 min AMRAP Double unders, then 4 min AMRAP Singles




Monday March 25, 2013

March 26, 2013

Rey giving 2 thumbs up after completing the On-Ramp Program! Great Work!! Strength Push Press sets of 3 WOD Tabata Pull Ups Push Press (65#/45#) Lateral Bar Hops




Friday March 22, 2013

March 23, 2013

Karyn hitting one her three MUs during 13.3!! Skill CrossFit Open 13.3 Practice




Thursday March 21, 2013

March 22, 2013

Everyone getting ready! Skill 13.3 Movement Practice WOD 6 min Ladder 3, 6, 9, ... KB Swings (1.5/1) Shuttle




Wednesday March 20, 2013

March 21, 2013

T2B - Always a tough one Skill Muscle Up Practice WOD 5 Rounds for Time 8 Ring Dips 16 Toes to Bar 24 DUs




Tuesday March 19, 2013

March 20, 2013

Good day to get stronger!! Strength Deadlift sets of 3 WOD EMOM for 10 min 5 Front Squats




Monday March 18, 2013

March 19, 2013

The 6:30p class working on their jump rope skills! Strength Overhead Squat sets of 5 WOD For time: 150 DUs 100 Squats 50 KB Swings (1.5/1) *Split up the reps as needed




Saturday March 16, 2013

March 18, 2013

The gym is ready for CrossFit Open WOD 13.2 WOD 10 Min AMRAP 5 Shoulder to Overhead (115#/75#) 10 Deadlifts (115#/75#) 15 Box Jumps (24"/20")




Thursday March 14, 2013

March 15, 2013

Running with med balls - never a good thing! Strength Power Clean sets of 1 WOD 9 min AMRAP 3 Laps around the gym carrying a med ball (20#/10#) 9 Burpees




Wednesday March 13, 2013

March 14, 2013

Jose working hard during thrusters Strength Ring Rows WOD 30 DUs 30 Thrusters (95#/75#) 30 DUs 30 Front Squats (95#/75#) 30 DUs 30 Push Press (95#/75#)




Tuesday March 12, 2013

March 13, 2013

Everyone starting another round of pull ups! Strength Press sets of 8 WOD Death by Pull Ups




Monday March 11, 2013

March 12, 2013

Goblet squats - Boom! Strength Clean sets of 1 WOD 4 rounds for time 12 KB Swings (1.5/1) 12 Goblet Squats (1.5/1) 24 DUs




Sunday March 10, 2013

March 10, 2013

Coach Mike trying out the newest toy - Jerk Boxes! WOD Rest Day




Saturday March 9, 2013

March 10, 2013

2013 CrossFit Open 13.1 WOD CrossFit Open WOD 13.1 17 Min AMRAP 40 Burpees 30 Snatches (75#/45#) 30 Burpees 30 Snatches (135#/75#) 20 Burpees 30 Snatches (165#/100#) 10 Burpees As many Snatches as possible (210#/120#)




Friday March 8, 2013

March 9, 2013

Continuing to tackle 13.1 Skill Snatch practice Mobilization




Thursday March 7, 2013

March 8, 2013

CrossFit Open WOD 13.1 has officially begun at Posted! Strength Back Squat sets of 3 WOD 4 rounds 3 min AMRAP 3 Deadlift (185#/105#) Shuttle Run 9 Air Squats *rest 1 min between rounds*




Wednesday March 6, 2013

March 8, 2013

A ton of sit ups! Strength Weighted Pull Ups sets of 3 WOD Every Min on the Min for 10 Min 3 Clean and Jerk (135#/95#) Max Sit Ups for max sit ups




Tuesday March 5, 2013

March 6, 2013

Lots of DUs today. We'll be ready if they show up in the Open! Strength Power Snatch sets of 1 WOD Tabata DUs Singles DUs Singles




Monday March 4, 2013

March 5, 2013

A tough WOD to start the week! Strength Press sets of 5 WOD 10 min ladder 5-10-15-20.... Shoulder to OH (65#/45#) Bar Hops Walking Lunges




Saturday March 2, 2013

March 2, 2013

Tommy Hackenbruck would be proud! WOD "Karen" 150 Wall Balls for Time




Friday March 2, 2013

March 2, 2013

In-the-way Heater coming down!! Thanks Raul, Joe and Doug! Strength Overhead Squat sets of 3 WOD 8 min AMRAP 10 KB Swings (1.5 / 1) 25 DUs




Thursday February 28, 2013

March 1, 2013

Coach Mike watchinig on as On-Ramp class works on rotational core strength Strength Deadlift set of 5 (hand release each rep) WOD For time: 10 HSPU 20 Cleans (145#/105#) 30 Burpees 20 Deadlifts (145#/105#) 10 Muscle Ups




Wednesday February 28, 2013

February 28, 2013

Which one of these is not like the others?? Skill HSPU Work WOD For time: 25-20-15-10-5 Pull ups DUs (x2)




Tuesday February 26, 2013

February 27, 2013

Steve working on power cleans Strength Front Squat sets of 5 WOD EMOM for 7 min 3 Power Cleans then 30 sec on, 30 sec off Wall Balls (20#/10#)




Monday February 25, 2013

February 26, 2013

Coach Jason working out with On-Ramp tonight Strength Push Press set of 5 WOD 3 rounds for time 20 Ring Push Ups 20 Box Jumps (30"/24") Shuttle Run




Sunday February 24, 2013

February 25, 2013

Hustle Up the Hancock for Respiratory Health Association WOD For time: 94 Flights of Stairs (1,632 Steps)




Saturday February 24, 2013

February 25, 2013

Fun partner WOD on Saturday WOD For time with a partner: 50 Back Squat (135#/95#) 40 Hang Power Clean (135#/95#) 30 Pull Ups 50 Front Squat (115#/75#) 40 Hang Power Clean (115#/75#) 30 Pull Ups 50 Overhead Squat (75#/65#) 40 Hang Power Clean (75#/65#) 30 Pull Ups




Friday February 22, 2013

February 23, 2013

Burpee-pull ups...Ouch! Strength Deadlift sets of 3 WOD EMOM for 12 min Shuttle Run 5 Burpee-Pull Ups




Thursday February 22, 2013

February 22, 2013

Split Jerk - always a good time! Strength Split Jerk sets of 3 WOD 12 min AMRAP 500 Jump Rope Singles 50 Wall Balls (20#/10#) 25 Push Ups




Wednesday February 20, 2013

February 21, 2013

Nice position Chris! Skill Muscle Up practice WOD For time: 21-15-9 Squat Clean (135#/95#) Toes to Bar




Tuesday February 19, 2013

February 20, 2013

Paleo Challenge coming to an end *Paleo Challenge Re-Test* Strength Barbell Complex HPC - FS - Jerk WOD 10 min AMRAP 9 Push Ups 12 Box Jumps (24"/20") 15 Sit Ups




Monday February 18, 2013

February 19, 2013

Pull ups - just one part of tonight's WOD! Strength Low Bar Back Squat sets of 5 WOD 5 Rounds for time 15 Pull Ups 15 SDLHP (75#/55#) 30 Double Unders




Saturday February 16, 2013

February 16, 2013

Ahhhh...the OG Pull-up bar. This pic might (or might not) be the last time you see it for a while! WOD The following are each 3 minute AMRAP couplets (min rest between) 7 Power Cleans (95#/65#) / 7 Push Press (95#/65#) 5 Pull Ups / 10 Push Ups 10 Wall Balls (20#/10#) / 5 Burpees 10 Box Jumps (24"/20") / 10 Sit Ups




Friday February 15, 2013

February 16, 2013

Wall balls was a fun part of tonight's chipper Strength Front Squat sets of 5 WOD For time: 50 Toes to bar 50 Wall balls (20#/14#) 10 Muscle ups 50 Squats 50 Double unders




Thursday February 14, 2013

February 15, 2013

Valentine's Day Deadlifts Strength Every min on the min 5 Deadlifts WOD 1 min on 1 min off for 5 min of total work 30ft shuttle sprint then, 1 min on 1 min off for 3 min of total work Pull ups




Wednesday February 13, 2013

February 14, 2013

Raul getting ready to go overhead WOD "Grace" 30 Clean and Jerks (135#/95#)




Tuesday February 12, 2013

February 13, 2013

Couch stretch for everyone after today's WOD Strength Barbell Complex Deadlift Hang Clean Front Squat Push Press WOD 7 rounds for time 7 Box Jump Overs (24"/20") 7 KB Swings (1.5/1)




Monday February 11, 2013

February 12, 2013

Class getting ready for snatches Skill High Hang Power Snatch to OHS WOD 6 min Ladder 2, 4, 6, 8... Burpees Sit Ups




Saturday February 9, 2013

February 11, 2013

Many answers to that question after today! WOD "Fran" For time: 21-15-9 Thrusters (95#/65#) Pull Ups




Friday February 8, 2013

February 9, 2013

James and Jose during tonights WOD Strength Deadlift sets of 3 WOD 3 Rounds for time 21 Box Jumps (30"/24") 50 DUs




Thursday February 7, 2013

February 8, 2013

Hang Power Cleans and plenty of them! Strength Hang power clean sets of 3 WOD 4 rounds for time 12 HPC (115#/65#) 24 Sit ups Shuttle Run




Wednesday February 6, 2013

February 7, 2013

Matt keeping count while James spends 7 minutes in heaven! Strength Weighted Pull-Up sets of 3 WOD CrossFit Open WOD 12.1 7 min AMRAP Burpees




Tuesday February 5, 2013

February 6, 2013

Working hard durning the long AMRAP! WOD CrossFit Open WOD 11.5 20 Min AMRAP 5 Power Cleans (145#/105#) 10 Toes to Bar 15 Wall Balls




Monday February 4, 2013

February 5, 2013

3, 2, 1...GO! Strength Press sets of 3 WOD 3 rounds for time 75 Double Unders 21 KB Swings (1.5/1) 12 Pull Ups




Saturday February 2, 2013

February 4, 2013

"The Wrecking Ball" WOD 1 Min of each exercise with 30 sec rest for total reps Battle Ropes Slam Ball Lateral Parallel Jumps Rope Climb Heavy KB Swings V-Ups Dumbbell Shoulder to OH Sandbag Shouldering Row Back Ext.




Friday February 1, 2013

February 2, 2013

Karyn hitting her FIRST EVER muscle up! Congrats! Skill Split Jerk sets of 3 WOD 10 Min AMRAP 30 DUs 15 Wall Balls (20#/10#)




Thursday January 31, 2013

February 1, 2013

"The Breakfast Club" getting ready for class! Strength Front Squat sets of 5 WOD For time: 21-15-9 Deadlift (225#/135#) Burpee *Perform a shuttle run after each round




Wednesday January 30, 2013

January 31, 2013

Mike and Joe during tonight's WOD! Skill Pull Up Work WOD For time: 5 HSPU 200 Jump rope singles 10 HSPU 300 Jump rope singles 15 HSPU 400 Jump rope singles




Tuesday January 29, 2013

January 30, 2013

On Ramp working hard! WOD CrossFit Open WOD 11.3 5 Min AMRAP Clean and Jerk (165#/105#)




Monday January 28, 2013

January 29, 2013

Everyone hitting today's WOD hard! Strength Overhead Squat sets of 5 WOD 4 Rounds for Time 10 OHS (75#/55#) 15 Push Ups 30 DUs




Saturday January 26, 2013

January 27, 2013

Tough Hero WOD today! WOD Partner "Jack" 20 Min AMRAP 10 Push Press (115#/75#) 10 KB Swings (1.5/1) 10 Box Jumps (24"/20") Partners alternate every minute Then, 10 min AMRAP 5 Push Ups 10 Sit Ups 15 Squats Partners alternate every round




Friday January 25, 2013

January 26, 2013

The Aftermath Strength Push Press sets of 3 WOD 8 min ladder 3, 6, 9, ..., 21, 24, ... Burpees Shuttle run (200')




Thursday January 24, 2013

January 25, 2013

On-Ramp wrapping up class in a deep squat Strength Cleans sets of 3 WOD 3 Rounds for time 50 DUs 40 OH Walking Lunges (25#/10#) 30 Pull Ups




Wednesday January 23, 2013

January 24, 2013

Getting stronger with some ring dips! Strength Weighted Ring Dip 3RM WOD 1 Min on 1 min off for 6 rounds for total wall balls 10 Hand release push ups Max Wall Balls (20#/10#)




Tuesday January, 2013

January 23, 2013

Jose standing tall on the box during the On-ramp WOD! Strength Power Clean sets of 3 WOD 5 min AMRAP Double Unders




Monday January 21, 2013

January 22, 2013

Eric working on those deads! Strength High Bar Back Squat set of 3 WOD 10 Min AMRAP 10 Deaslifts (155#/105#) 15 Sit Ups 20 Bar Jump-overs




Saturday January 19, 2013

January 20, 2013

Vince standing tall completing a thruster! WOD 2011 "Hope" 3 rounds for total reps Burpees Power Snatch (75#/55#) Box Jump (24"/20") Thruster (75#/55#) Chest to Bar Pull Up Each movement is 1 minute with no rest between. There is a 1 minute rest between the 3 rounds.




Friday January 18, 2013

January 19, 2013

Nikki and Gil having fun with med-ball cleans at 5:30p class! Skill Push Jerk sets of 3 WOD 10 min AMRAP 10 Med Ball Cleans (20#/10#) 5 Burpees




Thursday January 17, 2013

January 18, 2013

Strength Every min on the min for 5 min 5 Deadlifts WOD For time: 25 HSPU 50 T2B 75 Shoulder to Overhead (75#/55#) 150 DUs




Wednesday January 16, 2013

January 17, 2013

Working on explosive jumping was a nice change for today's skill Skill Explosive Jumping WOD 4 rounds for time 20 KB Swings (1.5/1) 40 DUs




Tuesday January 15, 2013

January 16, 2013

Wall balls - an On-Ramp favorite! Strength Front Squat sets of 5 WOD Death by: Strict Pull Up then, Death by: Ring Dip *10 min max of each




Monday January 14, 2013

January 15, 2013

Coach Mike leading On-Ramp through a new skill! PALEO CHALLENGE BASELINE Strength 1 rep for max weight of the following Hang Power Clean - Front Squat - Jerk WOD 10 min AMRAP 9 Push ups 12 Box Jumps (24"/20") 15 Sit Ups




Sunday January 13, 2013

January 14, 2013

Mike representing CrossFit Posted at an Olympic Weightlifting seminar with Donny Shankle Rest Day




Saturday January 12, 2013

January 12, 2013

Must have pulled an Ace! WOD Deck of Cards Spades - Squats Clubs - Mountain Climbers (x4) Hearts - Burpees Diamonds - Pushups J - 11, Q - 12, K - 13 A - 30 sec plank




Friday January 11, 2013

January 12, 2013

Front AND Back Squats! Skill Snatch Practice WOD 5 min AMRAP Bear Crawl 8 Front squats (95#/65#) then 5 min AMRAP Crab Walk 8 Back Squats (95#/65#)




Thursday January 10, 2013

January 11, 2013

Tabata pull ups. Always fun! Strength Deadlift sets of 3 WOD Tabata Pull Ups Push Ups Jumping Lunges Sit Ups




Wednesday January 9, 2012

January 10, 2013

Mac and Vince hitting those cleans! Strength Weighted Pull Up sets of 3 WOD Every 30 sec for 6 min 1 Clean Every min for 6 min 4 Cleans




Tuesday January 8, 2013

January 9, 2013

Everyone watching on during Megan's paleo presentation Strength Press / Push Press / Push Jerk (95#/65#) Lift the bar in the sequence above repeating until failure. WOD 12 Min AMRAP 3 Wall Walk Ups 6 Power Cleans (135#/95#) 30 DUs




Monday January 7, 2013

January 8, 2013

A few members working hard on today's WOD! Strength Front Squat sets of 5 WOD For Time 35 Wall Balls (20#/10#) then 4 rounds 20 Overhead walking lunges with med-ball 20 Sit Ups then 35 Wall Balls (20#/10#)




Saturday January 6, 2013

January 6, 2013

Nikki working hard during "Victoria" WOD "Victoria" 5 Rounds for Time 10 Thrusters (95#/65#) 14 Box Jumps (24"20") 12 SDLHP (95#/65#) 12 Burpees 27 KB Swings (1.5/1)




Friday January 4, 2013

January 5, 2013

Lots of Muscle Ups today! Strength Overhead Squat sets of 3 WOD 30 MUs for time **Every 3 reps run a shuttle run




Thursday January 3, 2013

January 4, 2013

Steve watches on as Brian presses big weight overhead! Strength Press sets of 5 WOD 12 Min AMRAP 100 Jump Rope SIngles 10 Wall Balls (20#/10#) 10 Pull Ups




Wednesday January 2, 2013

January 3, 2013

Dan doing the 2008 CrossFit Games WOD! Strength Clean 1 RM WOD 5 Rounds for time 5 Deadlifts (275#/185#) 10 Burpees




Monday December 31, 2012

January 2, 2013

Ben with a nice rack position on the clean. WOD "Elizabeth" 21-15-9 Cleans (135#/95#) Ring Dips **Power cleans for today's WOD**




Saturday December 29, 2012

December 30, 2012

Nice little AMRAP for the 11am free class today! WOD Skill Test Max Box Jump - Height Max Broad Jump - Distance Max Static Ring Support Hold - Time Max Chin Over the Bar - Time 1K Row - Time 5-10-5 Sprint - Time




Friday December 28, 2012

December 29, 2012

HSPU - the beginning to a grueling WOD! Strength Death by pull up - 10 min WOD 2 rounds for time 10 HSPU 20 Cleans (115#/75#) 40 Burpees 80 Double Unders  




Thursday December 27, 2012

December 28, 2012

Kettlebell in a good finishing position completely inverted at the top of the swing. Strength Clean and Jerk sets of 1 WOD 3 Rounds for time 25 KB Swings (1.5/1) 25 Box Jumps (24"/20) 25 Sit Ups




Wednesday December 26, 2012

December 27, 2012

Raul and Lalo working hard on deads! Strength Front Squat sets of 5 WOD 10 min AMRAP 50 Double Unders 15 Deadlift (135#/95#)




Monday December 24, 2012

December 26, 2012

Christmas Eve visitor - Henry Strength Press sets of 3 WOD For time 21-15-9 Power Clean (135#/95#) Pull Up Hand Release Push Up




Saturday December 22, 2012

December 22, 2012

Ugly sweater crew working hard today!!!!! WOD With a partner hold KB while partner is working 5 Russian swings to pass KB to partner 150 Sit ups 100 Box Jumps 50 Ring Rows 50 OH Walking Lunge 100 Burpees 150 Wall Balls




Friday December 21, 2012

December 22, 2012

Tons of overhead squats! Skill Hang Power Snatch sets of 1 WOD 12 Min AMRAP 6 OHS (75#/55#) Shuttle Run  




Thursday December 20, 2012

December 21, 2012

Dirty Thirty WOD!! Strength Back Squat sets of 5 WOD 30 reps each for time: Box Jumps (24/20) Pull Ups KB Swings (1.5/1) K2E Push Press (75#/55#) Wall Balls (20#/14#) Burpees DUs




Wednesday December 19, 2012

December 20, 2012

Saturday at 9am - Ugly Christmas Sweater WOD!! Make sure you're wearing one! Skill Muscle Up Practice WOD "Annie" For time 50-40-30-20-10 Double Unders Sit Ups




Tuesday December 18, 2012

December 19, 2012

Working hard with those barbells! Strength Power Clean set of 2 WOD Every min on the min for 12 min 3 Power Cleans 1 Jerk




Monday December 17, 2012

December 18, 2012

Coach Jason getting class ready for push press. Strength Push Press sets of 3 WOD "Angie" For time: 100 Pull Ups 100 Push Ups 100 Sit Ups 100 Squats




Saturday December 15, 2012

December 16, 2012

"Rup" fundraiser WOD today WOD "Rup" 55 DUs, then 1,2,3,4...,10 Deadlift (225#/135#) Bar Facing Burpees Then, 55 DUs




Friday December 14, 2012

December 15, 2012

Mac during tonight's WOD. Strength Split Jerk sets of 1 WOD 10 min AMRAP 3 Squat clean thrusters (95#/65#) 9 Box Jumps (24"/20")




Thursday December 13, 2012

December 14, 2012

Raul getting some air during burpees! Strength Deadlift sets of 2 WOD For time: 10 HSPU 20 Pull ups 30 Burpees 40 KB Swings (1.5/1) 50 DUs 60 Sit ups 70 Squats




12-12-12

December 13, 2012

Dan loves wall balls. Fact! Skill Pistol work WOD For Time: 40-30-20-10 Wall Balls (20#/10#) DUs




Tuesday December 11, 2012

December 12, 2012

Death by Box Jumps! Skill Single arm floor press Landmine KB WOD a) Death By Box Jumps (30"/24") b) Death By Toes to Bar *Max is 12 min each  




Monday December 10, 2012

December 11, 2012

Do More. Suck Less! Glad you're back WODing Mac! Strength Hang Power Clean 1 Rep @ BW Max reps @ 3/4 BW 1 Rep @ BW Max reps @ 1/2 BW 1 Rep @ BW WOD 3 Rounds for time 7 Hang Cleans (155#/115#) 14 Ring dips 21 Pull ups




Saturday December 8, 2012

December 8, 2012

Team Posted at Rock the WOD! WOD Run Lawlers Bar to Normandy Park Then, 21-15-9 Power cleans (95#/65#) Deadlift (95#/65#) Then, 30 Burpees Run to Stars and Stripes Park Then, 50 Russian Swings (1.5/1) 40 Squats 30 Box Jumps (20") Run to Lawlers Bar Total distance run - 2.1mi




Friday December 7, 2012

December 8, 2012

Lalo at his first CrossFit class after finishing On-Ramp! Great job! Strength Front Squat sets of 3 WOD 5 Rounds for Time 150 Jump Rope Singles 25 Sit ups  




Thursday December 6, 2012

December 7, 2012

On-Ramp with a wall ball and box ladder. Fun! Skill Power Snatch to OHS sets of 1 WOD a) 4 min AMRAP 6 SDLHP (95#/75#) 6 Burpees b) 3 min clock Run 400m / rest c) 4 min AMRAP 6 Shoulder to OH (95#/75#) 6 HR Push Ups  




Wednesday December 5, 2012

December 6, 2012

Some interval work with wall balls! Skill Core Work Ab wheel Strict toes-to-bar Plank holds Landmine rotations WOD EMOM 15 min 3 Strict Pull Ups 6 Wall Balls




Tuesday December 4, 2012

December 5, 2012

On-Ramp warming up. Strength Push Jerk sets of 3 WOD For total time 400m Run Rest 2 min 800m Run Rest 3 min 400m Run




Monday December 3, 2012

December 4, 2012

Fun little triplet today! Strength Front Squat sets of 3 WOD 10 Min AMRAP 3 Front Squats (135#/95#) 3 HSPU 15 DUs  




Saturday December 1, 2012

December 2, 2012

Hero WOD Wittman WOD "Wittman" 7 Rounds for Time 15 Kettle Bell Swings (1.5 pood /1 pood) 15 Power Cleans (95#/65#) 15 Box Jumps (24"/20")




Friday November 30, 2012

December 1, 2012

Wall balls and lots of them! Strength Hang Clean sets of 1 WOD 12 Min AMRAP Wall Balls (20#/10#) **Shuttle run at the start of every minute




Thursday November 29, 2012

November 30, 2012

Everyone working hard doing a classic CrossFIt WOD! Strength Back Squat sets of 5 WOD "Nasty Girls" 3 Rounds for Time: 50 Squats 7 MUs 10 Hang Power Cleans (135#/95#)




Wednesday Movember 28, 2012

November 29, 2012

Raul working hard on those sit-ups! Skill Rope Climb Practice WOD 5 Rounds for Time 15 PVC Jump Overs (24"/20") 30 DUs Then, 100 Sit-ups




Tuesday November 27, 2012

November 28, 2012

Thrusters anyone? Strength Push Press set of 5 WOD Every Min on the Min for 12 min 3 Thrusters *Use a weight that is challenging throughout the 12 min*




Monday November 26, 2012

November 27, 2012

On-Ramp getting in good positions for the push jerk! Strength Overhead Squat Sets of 5 WOD 5 Rounds for Time 8 Bar-Facing Burpees 8 Deadlifts (225#/155#) 8 Toes-to-Bar




Saturday November 24, 2012

November 25, 2012

The start of the team chipper! WOD Team Chipper 20 Ground to Overhead (Sandbag/ 30# Med ball) 30 DUs 20 Push Ups 30 Toes to Rings 20 Front Squats (115#/75#) 30 Pull Ups 20 Ring Dips 30 Wall Balls Every team member does full chipper. Advances only after person ahead moves to next movement.




Friday November 23, 2012

November 24, 2012

On-Ramp working hard! Strength Split Jerk sets of 2 WOD 8 Min Ladder 3-6-9-12-15... Box Jumps (24"/20") KB Swings (53#/35#)




Thursday November 22, 2012

November 22, 2012

Thankful that run is done! WOD Inaugural CrossFit Posted Thanksgiving Day WOD Run 5K for Time




Wednesday November 21, 2012

November 22, 2012

Jason watching on as the class starts the WOD. Skill/Strength Weighted Ring Dips 8 Reps WOD For Time: 12-9-6-3 Reps Clean (115#/75#) Chest-to-Bar Pull Ups  




Tuesday November 20, 2012

November 21, 2012

One word: Burpees! Strength Front Squat 3RM WOD Death by: Burpee




Monday November 19, 2012

November 20, 2012

Everything was a blur during today's WOD! Strength Hang Power Clean Sets of 6 WOD 7 Rounds for Time: 12 Shoulder to Overhead (75#/55#) 9 Toes to Bar 200M Run with Med Ball (20#/10#)




Saturday November 17, 2012

November 18, 2012

Saturday partner WOD! WOD With a partner: Team Cindy (Alternating rounds) 20 Min AMRAP 5 Pull Ups 10 Push Ups 15 Squats Then immediately Team Grace 60 Clean and Jerk for time (135/95)




Friday November 16, 2012

November 17, 2012

Coach Mike leading the Burgener warmup. Skill Snatch Balance set of 1 WOD 8 Min AMRAP 14 Med Ball Cleans (20#/10#) 7 Pull Ups Then: 1 Mile for time




Thursday November 15, 2012

November 16, 2012

Coach Jason getting into a good position overhead Strength Low Bar Back Squat set of 3 WOD For Time: 15 Shoulder to Overhead (155#/105#) 50 KB Swings (1.5/1) 50 Box Jumps (24"/20") 15 Power Cleans (155#/105#)




Wednesday November 14, 2012

November 15, 2012

Raul making up yesterdays WOD. Great job on those MUs! Skill HSPU Work WOD 5 Rounds for Time: 10 Deadlifts (Bodyweight) 10 Burpees  




Tuesday November 13, 2012

November 14, 2012

On-Ramp going at it with pull ups and kettlebell SDLHP Strength Hang Clean sets of 1 WOD 30 MUs for time  




Monday November 12, 2012

November 13, 2012

On-Ramp pushing it hard on a 10 min AMRAP! Strength Push Press 3RM WOD 12 Min AMRAP 10 Push Ups 20 Sit Ups 30 DUs




Saturday November 10, 2012

November 11, 2012

Is there anyone that likes thrusters? WOD "Coe" 10 Rounds for Time: 10 Thrusters (95#/65#) 10 Ring Push Ups  




Friday November 9, 2012

November 10, 2012

Christina rowing hard subbing for the run! Strength Deadlift 3RM WOD 4 Rounds for time: 400M Run 50 Squats




Thursday November 8, 2012

November 9, 2012

Helen. Not to be taken lightly. Strength Split Jerk 1RM WOD "Helen" 3 Rounds for Time: 400M Run 21 KB Swings (1.5/1) 12 Pull Ups  




Wednesday November 7, 2012

November 8, 2012

Strength Weighted Pull Ups 3RM WOD "The Chief" 3 Min AMRAP 3 Power Cleans (135#/95#) 6 Push Ups 9 Squats Rest 1 Min 5 Rounds




Tuesday November 6, 2012

November 7, 2012

Partner WOD for On-Ramp! Skill Halting Deadlift - Snatch Grip Power Snatch WOD 3 Attempts at Max Reps - DUs Then, 10 rounds of single jump rope 45 Sec on, 15 Sec rest




Monday November 5, 2012

November 6, 2012

On-Ramp having fun with walking lunges! Strength Front Squat - Sets of 5 WOD 12 Min AMRAP 3 HSPU 9 Wall Balls (20#/10#) Shuttle Run




Sunday November 4, 2012

November 4, 2012

RIC Skyrise Chicago took place today at the Willis Tower! WOD For time: 103 Flights of Stairs




Saturday November 3, 2012

November 4, 2012

Yes. Bench Press as part of the WOD today! WOD The Other Total Clean 1RM Bench Press 1RM Overhead Squat 1RM 3 attempts at each. Add your highest weights together for your total.




Friday November 2, 2012

November 3, 2012

Pull Ups, Deads and then some! Strength Power Clean 3RM WOD Make-up a WOD from earlier in the week.




Thursday November 1, 2012

November 2, 2012

Coach Mike with some toes-to-bar! Strength Low Bar Back Squat 6RM WOD 30 Push Ups 20 Box Jumps (30"/24") 10 Deadlifts (205#/115#) 30 Pull Ups 20 Burpee Box Jumps (24"/20") 10 Power Cleans (155#/95#) 30 Sit Ups 20 Box Jump Up-and-Overs (24"/20") 10 Front Squats (135#/75#)  




Wednesday October 31, 2012

November 1, 2012

Raul getting his first muscle up today! By the end of class he hit 7 straight!! Awesome! Skill Muscle Up Work WOD 5 Rounds for Time: 50 Double Unders 15 Toes-to-Bar




Tuesday October 30, 2012

October 31, 2012

Tabata for On-Ramp tonight! Didn't know what they were in for! Strength Press 5RM WOD Every Min on the Min for 15 Min for Max Weight Power Clean Front Squat Jerk




Monday October 29, 2012

October 30, 2012

There is a direct correlation between kettlebells and sweat angels! Skill Overhead Squat 3RM WOD For TIme: 80 Squats 40 KB Swings (1.5/1) 800m Run 40 KB Swings (1.5/1) 80 Squats




Sunday October 28, 2012

October 28, 2012

Jason and Katie married today in St. Bart's. Congratulations from all of us at CF Posted! Rest Day




Saturday October 27, 2012

October 27, 2012

Great efforts everyone! WOD "Roy" 5 Rounds for Time: 15 Deadlifts (225#/135#) 20 Box Jumps (24"/20") 25 Pull Ups




Friday October26, 2012

October 27, 2012

Wall walks!! Strength / Skill Every min on the min for 10min - 1 Clean WOD 5 Rounds for Time: 5 Wall Walks 15 Wall Balls (20#/10#) 200m Run




Thursday October 25, 2012

October 26, 2012

Laura and Nikki working on some deads! Strength Deadlift 3RM WOD 10 Min AMRAP 30 DUs 15 Ground to Overhead (75#/55#) *CrossFit Open WOD 11.1*




Wednesday October 24, 2012

October 25, 2012

Tabata plank holds to wrap up the WOD! Strength Push Jerk 2 RM WOD Tabata: Walking Lunges Sit Ups Jump to Ring (8" above reach) Plank Hold  




Tuesday October 23, 2012

October 24, 2012

On-Ramp (and Coach Mike) about to start the WOD. Wall Balls! Skill Max Height Box Jump WOD 15 Min AMRAP 9 Deadlifts (155#/100#) 12 Hand Release Push Ups 15 Box Jumps (24"/20") * This is CrossFit Open WOD 11.2*




Monday October 22, 2012

October 23, 2012

Working hard on the front squats! Strength Front Squat 3RM WOD 4 Rounds for Time 20 Pull Ups 400m Run




Saturday October 20, 2012

October 20, 2012

Fight Gone Bad...enough said! WOD Fight Gone Bad 1. Wall Ball (20#/10#) 2. SDLHP (75#/55#) 3. Box Jump (20"/16") 4. Push Press (75#/55#) 5. Row (calories) 6. Rest 3 rounds of each movement for 1 min each. Every rep (and calorie) is added for you total score.




Friday October 19, 2012

October 20, 2012

Guys working hard during those step-ups! Skill Barbell Complex Deadlift Hang Power Clean Hang Clean Jerk WOD 3 Rounds for Time: 20 Over-head Step-ups (20"/12") (45#/25#) 40 Sit-ups 800m Run  




Thursday October 18, 2012

October 19, 2012

Skill Snatch Practice WOD For time: 9-7-5 MUs Power Snatch (135#/95#)




Wednesday October 17, 2012

October 18, 2012

The guys working hard tonight! Skill / Strength Split Jerk 1RM WOD Death by Deadlift (205#/115#)




Tuesday October 16, 2012

October 17, 2012

Skill Muscle Up Practice WOD For Time: 50 Box Jumps (20"/16") 50 Deadlifts (95#/65#) 50 Double Unders 40 Box Jumps (24"/20") 40 Power Cleans (95#/65#) 40 Double Unders 30 Box Jumps (30"/24") 30 Power Clean & Jerk (95#/65#) 30 Double Unders




Monday October 16, 2012

October 16, 2012

Mike leading warm up with the morning class! WOD "Cindy" 20 Min AMRAP 5 Pull Ups 10 Push Ups 15 Squats            




Sunday October 14, 2012

October 14, 2012

Raul representing CrossFit Posted at the Urbanathalon Saturday! Great Job Raul! Rest Day  




Saturday October 13, 2012

October 13, 2012

Great Partner WOD Today! WOD Partner WOD Complete Work as a Team One partner works while other is in stand-by only. 50 Wall Ball Buy-In (20#/10#) 1) Stand-by: Ring Support / Work: 50 HPC (115#/75#) 2) Stand-by: Handstand Hold / Work: 150 DUs 3) Stand-by: Hand from Bar / Work: Shoulder to Overhead (115# / 75#) 4) Stand-by: Deadlift Hold / Work:100 Burpees **Rest one min after each  




Friday October 12, 2012

October 13, 2012

Good Luck Raul for Tomorrow's Urbanathalon! Strength / Skill Hang Power Snatch (1RM) WOD 4 Rounds for Time 10 OHS (95# / 65#) 10 Burpees 50 Double Unders *One minute rest between rounds




Thursday October 11, 2012

October 12, 2012

Ladies of On-Ramp working on Deadlifts! Benchmark Push Press (3 RM) WOD 15 AMRAP 15 Box Jumps (24" / 20") 200m Run




Wednesday October 10, 2012

October 11, 2012

Some of us were getting tunnel vision during today's WOD. Benchmark 500m Row Skill Work Squat Clean Practice




Tuesday October 9, 2012

October 10, 2012

On-Rampers Eric and Steve pushing it hard during their WOD! Strength Weighted Dips (sets of 5) WOD 4 Rounds for Time: 10 Push Jerks (115# / 75#) 20 Push Ups (Hand Release) 50' Bear Crawl




Monday October 8, 2012

October 9, 2012

Toes to bar bright and early at the 5:30am class. Great work Evan! Strength Front Squat (sets of 10) WOD 12 Min Ladder 3 Toes to Bar 3 Deadlifts (155# / 115#) 6 T2B 6 Deadlifts 9, 12, 15, etc.




Saturday October 6, 2012

October 6, 2012

A picture of the box before the hero WOD "Nutts". WOD "Nutts" For time: 10 HSPU 15 Deadlift 250# (we used 255#) 25 Box Jumps 30" 50 Pull Ups 100 Wall Balls 20# 200 Double Unders 400m Run with 45# Plate




Friday October 5, 2012

October 6, 2012

Dan Bailey at the 2012 Reebok CrossFit Games. Great rack position completing the clean! (Picture courtesy of CrossFit) Skill / Strength Thrusters (sets of 3) WOD For time: 25-20-15-10-5 reps SDLHP 75# Bar Facing Burpees Push Press 75#




Thursday October 4, 2012

October 5, 2012

Brian getting ready for another rep! Skill / Strength Deadlift - Hand release at bottom (sets of 5) WOD 5 Min AMRAP Med Ball Cleans (20#) then, 1 Mile Run




Wednesday October 3, 2012

October 4, 2012

Katie's first time doing wall balls! Skill / Strength Power Clean (sets of 5) Strength Death by Handstand Push Up (start at 1 rep the first minute and increase by one rep each minute)




Tuesday October 2, 2012

October 3, 2012

Jason and Mac during today's 6:30pm class. Nice work guys! Skill Explosive Jumping Drills WOD 10 min AMRAP 10 Pull ups 20 Walking Lunge Steps (25# Plate Overhead) 30 DUs




Monday October 1, 2012

October 2, 2012

Brian, Jason, and Mac during today's MU WOD! Strength / Skill Front Squat (sets of 3) WOD For time: 9 Muscle Ups 800m Run 7 Muscle Ups 400m Run 5 Muscle Ups 200m Run




Saturday September 29, 2012

September 29, 2012

Deck of Cards at the park! WOD Deck of Cards Spades - Squats Clubs - Mountain Climbers (4 Count) Hearts - Push Ups Diamonds - Burpees *Aces - Shuttle Run




Friday September 28, 2012

September 28, 2012

The calm before the storm! Skill / Strength Clean and Jerk 1RM WOD "Annie" 50-40-30-20-10 DUs Sit Ups




Thursday September 27, 2012

September 28, 2012

Brian and Matt during today's WOD Skill Kettlebell Snatch Practice WOD Every min on the min for 12 min 10 Push Ups 1 Heavy Power Clean




Wednesday September 26, 2012

September 27, 2012

Beat the Streets was last Saturday. CrossFit Posted raised over $300 for Steve's Club.




Our Location

September 7, 2012

CrossFit Posted is now open, you can find us at 9100 W. Plainfield Rd., Brookfield, IL | 773.851.2328




Forging Elite Fitness

September 7, 2012




Prioritizing Your Health

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August 20, 2012




Contact

August 20, 2012

Class Schedule: CrossFit Class Monday thru Friday: 5:00a, 6:00a, 9:30a, 4:30p, 5:30p, 6:30p

Saturday: 9a, 10a

Sunday: 9a to 10:30a

Yoga

Wednesday: 7:30p

On-Ramp [Foundations / Beginners]

Mon, Tues, Thurs @ 7:30p   Free Class Free Class: By Appointment only - please call the number or fill out the contact form below   Address 9100 W. Plainfield Rd. Brookfield, IL Call us at 773.851.2328 or fill out the contact form below.




WOD Blog

August 20, 2012

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Coaches

July 1, 2012

Jason Hill

Co-Founder, Owner, Trainer
Experience
- CrossFit Level 1 Trainer - CrossFit Strongman - CPR/AED Certified - CrossFit Experience - 5 Years - College Athlete - Baseball In 2008, at my cousin's suggestion, I discovered CrossFit'smain site. Since then I haven't looked back, and I'll never view working out the same again. Today I'm proud to say we're helping build what I think is one of the most fun, positive, and healthy fitness communities going.

Matt Krupinski

Co-Founder, Owner, Trainer
Experience
- CrossFit Level 1 Trainer - CrossFit Football - CPR/AEDCertified - CrossFit Experience - 5 Years

For the longest time, heading to the gym meant an hour of lifting, usually on machines, followed by cardio on a treadmill or bike. I did this for years. Then Jason introduced me to CrossFit and the only thought that came to mind was - "Where has this been my whole life?!" Now, I'm fortunate to be able to share CrossFit with others.

Mike Hughes

Owner, Trainer
     
Experience
- CrossFit Level 1 Trainer - CrossFit Gymnastics - 2013 Perform Better Certificate of Completion - Donny Shankle Weightlifting Seminar - CrossFit Experience - 4 Years Press Clusters are my favorite!

Karyn Silvestri

Trainer
                     
Experience
- CrossFit Level 1 Trainer - CPR / AED Certified - CrossFit Experience - 3 Years - Semi-Pro Women's Tackle Football - Chicago Force In 2009 I sustained a significant knee injury that ended my football run. After multiple surgeries and rehab, I needed to find a new way to stay in shape. I was introduced to CrossFit in late 2010, the high intensity, constantly varied workouts were exactly what I needed. To this day, I find myself saying, 'if only I had discovered CrossFit years ago..." I am truely excited to be part of this growing community of fitness enthusiasts and athletes. I am grateful for the opportunity to share my knowledge and experiences to help others reach their fitness and athletic goals.




Coming soon to Brookfield, IL

June 23, 2012

LOCATED AT: 9100 W. Plainfield Rd,Brookfield IL 60513   For questions and additional information please feel free to contact us. Email: info@crossfitposted.com Phone:(773) 851-2328