Tuesday Workout: On Ramp Day 5 & Fight Gone Bad

Day 5 of On-Ramp Starts at 6PM. We’ll work on shoulder mobility, pressing out of a rack and learn the really, really fun knees to elbows movement.

Member WOD: Fight Gone Bad

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. This event calls for 3 rounds. The clock does not reset or stop between exercises. On call of ‘rotate,’ the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point. The stations are:

  1. Wall-ball, 8 ft target (Reps, 20# / 14#)
  2. Deadlift high-pull (Reps, 75#/55#)
  3. Box jump (Reps)
  4. Push-press (Reps, 75#/55#)
  5. Row (Calories)

Compare to 9/25.

28 thoughts on “Tuesday Workout: On Ramp Day 5 & Fight Gone Bad

  1. Aw man I’m going to miss this WOD by just an hour or two. So sad (at least the masochist in me finds this sad).

  2. 293 as rx’d

  3. Today’s WOD: 263 10# wallballs, 37# SDHP & PP, 18″ box
    9/25/09 WOD: 252 6# wallballs, 15# SDHP & PP, 12″ box

    CrossFit… I’m a believer! You guys are awesome!

    1. That is awesome Joelle!!!

    2. Nice Joelle. not sure about your rep count, but you probably increased your work capacity by 30 to 40% on that workout.

      1. Yeah, I told Landon I thought it was 10 less on the first one, so it posted at 100 instead of 90. Even if it’s 253, I’m still really happy with the increase in strength. Thanks for all your encouragement.

  4. 282 RX, +27 from last time.

  5. 196, 10# wallballs, 37# SDHP+PP, 20″ box

    way less reps than last time…but way more weight + higher box. could be time for another strength cycle.

  6. 263 Rx (but rowing before box jumps, which i think hurt)
    +4 from last time

  7. 351 Rx…down from 366 but we just used 18″ boxes last time.

  8. 308 as Rx’d PR by 32 (done last March w/ burpees instead of row)

    1. ewwww….you’re crazy man.

      1. This was way back in the day when Gretchen and I used to workout together at the AFC. (yes, she kicked my butt back then too)

  9. on-ramp: 1:53, 1:53, 1:46
    good workout, not too terrible, hit the spot, felt i was powering ok to the end.

  10. Gretchen Kittelberger January 12, 2010 — 9:22 pm

    5×5 C&J at 89#

    FGB: 266 rx

  11. 334 RX. i think that’s a PR by 20 or so.

  12. 192 – 10# wallballs for Round 1, 6# for Round 2&3, 37# SDHP & PP, 18″ box

  13. ON RAMP: 1:49/1:45/1:40… Rowing will continue to be the bane of a stocky, short-legged hydrophobe. Ready for Thursday.

  14. 183 6# wbs, 37.5# dlhp (first round) then 25# for all other rounds. And I took the weight off the box for the box jumps.

  15. 207 Rx…65 lower than my previous rx PR; not sure if that hurt more physically or mentally!

  16. On Ramp #5: 1:48 1:40 1:36

  17. ON RAMP # 5 – 2:06/1:59/1:58

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