Its in the Air
4 Rounds not for time of: 5 Squat Snatches, consecutive (touch and go), hold the landing position and the finish (overhead) position for a second to stress proper positioning and
Nerd Corner
Complete as many rounds and reps as possible in 10 minutes of: 5 Back Squats, 225/155 lbs 10 Chest to bar pull ups In your warm up, commit 5 to
Moobs be Gone
“Mini JT” 12-9-6 reps NOT for time of: Handstand Pushups Ring Dips Pushups Rest as needed, then “Annie” 50-40-30-20-10 reps for time of: Double Unders Situps Be sure to check
Bear with it!
“The Bear Complex” 5 rounds, NOT for time: (7 times through the sequence equals one round) Power Clean Front Squat Push Press Back Squat Push Press Post loads to comments.
Much Success
Complete as many rounds and reps as possible in 8 minutes of: 20 Weighted Walking Lunges (75/55) 40 Double-Unders Warm up with 4 Rounds not for time of: 4 Front
It’s all up from here.
100 Overhead Squats for time (95#/65#) *Perform 5 Burpees on the minute Rest as needed: Reverse Tabata L-sit (10 seconds of work followed by 20 seconds of rest) Post time
Box Jump!
Team Workout! We will start team warm up around 10:30. Our turn to host our friends from CrossFit Fast. Remember that On-Ramp class starts at 8 am, and regular class
The End of an Era
CrossFit Games Event 10 For time: 20 calorie Row 30 Wallball Shots, 20 pound ball 20 Toes to bar 30 Box jumps, 24″ box 20 Sumo-deadlit high-pull, 108 pound kettlebell
Announcements and Events
CrossFit Games Event 9 Complete as many reps as possible in 6 minutes of: 20 Calorie row 30 Wall Ball shots, 20 lb ball 20 Toes to Bar 30 Box
Keep it Short, Simple
Complete as many rounds and reps as possible in Three minutes of: 20 calorie Row 30 Wallball Shots, 20 pound ball 20 Toes to bar 30 Box jumps, 24″ box
