Monday Workout: NEW ON RAMP!!! Backsquat and AMRAP

We are starting our next 12 class new member On Ramp program on Monday at 6PM. There is still time to join. Please let us know if you can make it.

Strength

Backsquat 5-5-5-3-3-3

WOD

10 Minute AMRAP

  • 10 Wallballs (20/14)
  • 30 Double Unders

Score is total number of wallballs.

32 thoughts on “Monday Workout: NEW ON RAMP!!! Backsquat and AMRAP

  1. BS: 155#
    WOD: 79 Wallballs Rx

    1. backsquat PR!
      nice job on that WOD dude.

  2. BS: 89#
    WOD: 35 wallballs Rx. stupid double unders!

  3. (@ Crossfit Works in Tucson…)
    Bench Press 5×5: 85# (hahaha WAY too light)

    WOD: 12 min AMRAP —
    30 walking lunges (45#/25#)
    ring dips (10/5, but if scaled 15/10)

    4 rounds, 11 lunges (25#, 10 ring dips per round with a purple band)

  4. BS: 55×2, 65×2, 75×2 PR

    WOD: 61 or 71 wallballs (I need to work on my counting); 6# sub 75 singles

    1. mental note- max 3 pullups with blue band and 3 real pushups

  5. back squats: 111-111-133-133-155-155
    wod: 70 wall balls Rx

  6. bs: 121#
    wod: 30 wallballs 6# (between my shoulder and sucking at double unders this wasnt pretty!)

  7. BS 111, 121, 133, 138, 143, last round worked on form w/ Ben and just the bar – with low bar back squat keep head alignment neutral, work on tracking knees out wider, and you are going excessively deep.

    WOD 70 wall balls Rx.

  8. BS: 177, 177, 177, 199, 199, 221
    WOD: 80 rx

  9. Sub’d good mornings (55×5, 67×5), WOD 7 1/2 rnds, push wall balls and box high steps

  10. 133 132 143 143 155 165;
    40x14lbs. W/ 2/1 singles

  11. BS: 133×2,143×2, 153×2
    wod: 90 @10#, singles

  12. BS: 111, 121,121,133,133,133
    WOD: 40 Rx!!!
    My rope broke after the 2nd round. Wish I could say it made a difference in my DUs, but um… no. Damn you, foul double unders!

  13. 177, 187, 199, 209 x 3
    80 rx

  14. BS: 209×3, 221×3

    WOD: 70 Rx (broke rope at 60)

  15. 177/182/187/199/204/209 – all felt light/good
    WOD: 104 rx

  16. Gretchen Kittelberger August 9, 2010 — 8:13 pm

    BS: 155, 160, 165, 170, 177, 177

    wod: 82 RX

  17. BS: 99×3, 109×3
    WOD: 53 w/10# ball…my jump rope was too short (although very nice, thanks Hillary!), bad double under day

    1. I’m sorry it was a bust!!! Did you have any hacking cough breaks during the wod? I had two, and learned it is not possible to cough and do double unders simultaneously. No siree.

      1. I can’t imagine that it would be! No coughing for me during the WOD, working out and drinking (alcohol) seem to be the two things that pretty much keep it at bay, whereas attending solemn occasions in need of quiet are guaranteed to bring it on (PhD defenses, weddings…)

  18. I have 3 crossfitters here in my training class in San Antonio, one new and one with about a year and half worth of experience. My Goal is to infect at least 5 more people while down here for the next 3 weeks so I can feel at home…

    We are working with a Hotel Gym so I was able to put together a familar WOD for most CrossfitCharlottesvillians….

    10,9,8,7….1 Renegade Man makers and 20 situps between each round. I got 16:36 with 30# weights.

  19. J-Bris (So you know which one I am) August 9, 2010 — 9:10 pm

    221X3, 243, 263 (2 reps )

    WOD: 53 rx

  20. 99×3, 104×3

    70 WB @ 10#

  21. BS: 231×3, 253×3 (PR)

    WOD: 100RX

  22. BS: 111 x3, 140 x3

    WOD: 42

  23. BS: 199(too heavy), 177×2, 188×3

    WOD: 40Rx

  24. 223, 313, 313 x5, 401 x 3 x 3

    WOD: 100 wallballs

  25. 111# x 3, 121# x 3
    WOD 67 RX

  26. BS: 57, 57, 57, 67, 67, 67
    WOD: 87 wallballs (6#)

  27. BS: 70KG, 80KG, 80KG, 80KG, 80KG + 10lbs., 80KG + 10lbs.
    WOD: 7rds. 1 DU Rx’d

  28. BS: 89, 99×2, 111, 133×2
    WOD: 50 (scaled to 15 du each round)

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