Saturday Workout: On-Ramp Program & Deadlifts

New Years Resolution Time: On-Ramp Curriculum Begins!

We’re starting our On-Ramp Class at 11AM on Saturday. It’s built for new people who want to experience CrossFit with a more comfortable starting period. We are inviting anyone to try the first 3 classes for free. This will be our last open free day to the public, so we suggest you give it a whirl. Please come and bring your friends. We’re looking forward to sharing our gym with you.

Member WOD

  • 15 Deadlifts (75% of Max)
  • 50 Double Unders
  • 12 Deadlifts
  • 50 Double Unders
  • 9 Deadlifts
  • 50 Double Unders


23 thoughts on “Saturday Workout: On-Ramp Program & Deadlifts

  1. Kyle – normal WOD hours still 10-12 tomorrow?

    1. yes, back to normal schedule from now on…

  2. 7:02, 89#’s, singles

  3. 9:21, 94#, 25 dus

  4. 11:38 199# – in awe of Aaron’s DU mastery.

    1. Thanks, Jason, though I must say I think I got lucky on that first set of DUs–that was definitely a PR for unbroken DUs for me.

      Speaking of unbroken DUs, I aspire to one day be able to *complete* this WOD:
      http://optimumperformancetraining.blogspot.com/2009/08/jump-around.html

      OPT is insane.

  5. 5:02 50 kg, 100 singles

  6. 7:58, 243#, RX

  7. great job On-Ramp Class!!!

    1. Thanks Kyle and Nate! First class was great – I was able to see that I wasn’t in “terrible” shape, but was humbled plenty enough to know that I’ve got a lot of work to do. I’m a good kinda sore 🙂

      And I even motivated for my own little WOD this morning, sticking to the 15/12/9 rep set, I did squats, pushups, and crunches in my living room (no rings for body ups, yet, alas)

      1. Erik, careful about overdoing the volume initially. Remember your body needs time to rest. That’s how you get better.

  8. 7:57 199# 3x singles

  9. 8:06 309#

  10. 5:49 111# double singles – gotta work on those double unders!

    300/500s – 1:54, 1:56, 1:58

  11. I plan to do this tomorrow at my parents’ gym (our Tucson box was closed today), but their gym is super tiny and cramped and if for some reason I don’t have enough room to jump rope should I just substitute tuck jumps? Or do something else entirely? Here’s hoping the ‘trainers’ don’t yell at me for doing fast deadlifts.

    1. tuck jumps are a good sub

    2. Okay did this WOD on Sunday at my parents gym and had to sub tuck jumps for DUs (no room, and boy did I get funny looks. Also, tuck jumps exert way more energy than DUs! …but are probably way more consistent…)
      135#, 6:05

      Also, strength warmup:
      -Bench Press 3-3-3: 85#, 90#, 90# (would have tried heavier but there was no spotter)
      -Shoulder press 3-3-3: 65#, 75#, 70#. For shits and giggles I tried a new rep max PR at 80# and… got it! Slowest shoulder press ever but I still got it. Daddy was witness. Slowly getting up there.

      1. Double dang on the shoulder press! That’s awesome!!!

  12. 8:04 89# double singles

  13. On Ramp #1: 6:55

  14. ON RAMP #1 – 6:52

  15. O.R. day #1: 6:39

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