Ring Rows

Friday, February 1st, 2013

Our newest graduating class of OnRampers after their second round of the Baseline WOD.  We had two classes graduate in January, each with about 20 people.  It's awesome to see all the new faces.  Make sure you introduce yourself when you see them!

Skill:  Pistol Practice 3x10 (focus on sitting back on your heels to develop the proper leg strength.)

WOD:  Tabata  (8 rounds per movement, 20 seconds of work followed by 10 seconds of rest)

Row for distance

Front Squat (95/65)

Toes to Bar

Sumo Deadlift High Pull (95/65)

**You'll do all rounds of one movement before moving on to the next movement.  Lowest round of each movement is your score for that movement.  Split up the order so there are enough rowers.)

REC:  100 Ring Rows for time (Don't skip the REC, this one in particular will help develop pull ups and muscle up strength)

November 24th, 2012

Hopefully you all enjoyed "Black Friday", now it's time for Suit-Up Saturday!

This is a partner WOD.  Coordinate with each other to show up at the same time and get ready to do battle...CrossFit307 style!

WOD:  100 of everything, one partner works at a time.  If you're flying solo on this one, just do half of everything.

Wall Balls


Ring Dips

Ring Rows

Push Ups

Power Snatch (95/65)

Abmat Sit Ups

Knees to Elbows

High Flutter Kicks (straight legs, alternating kicks, go from two inches off the ground to a 90-degree angle)

Have fun!