8-30-13

Congratulations August On-Rampers ! You made it through and saw some major improvements from just one month ago. Welcome to Catamount CrossFit !



Warm Up: – 2 Min DU

2 Min Burpees

2 Min Sit-ups

2 Min Squats

WOD: – Back by popular demand..On-Ramp WOD ( You all have times for this, so kill it!!)

2 ROUNDS

200M Run

15-12-9 

Squats

Pushups

Ring Rows

200M Run

REST 5 min

Strength: – Weighted dips (warm up with BWx10 then move up as able)

10-8-6-4-2-2-2-1

8-29-13


Warm Up: – “Follow The Leader”

1 min Squat Test

Strength:  – Backsquat 5-5-5-5-5 (Begin 1st set at 75% of previous 5RM ; add each round as able)

WOD:  – AMRAP 13

6 Deadlifts @ 175/125

9 Pullups

12 jumping air squats

8-28-13

Warm Up: – 8 min Athletes Choice 

WOD: – 50/40 DU (Sub singles @ 3:1)

50/40 Burpees

50/40 Wallballs

50/40 Back Extensions

50/40 Push Press @ bar weight only

50/40 K2E

50/40 Lunges Steps

50/40 KB Swings

50/40 Jumping Pullups

50/40 Box Jumps