31 August 2014

Monday 1 September

Rounds in 15 minutes of:

100 Meter sprint

20 Walking lunge steps

10 Hand-release push-ups

50 Double unders (2x singles)

28 August 2014

Friday 29 August

"Holleyman” (shortened)

Twenty rounds for time of:

5 Wall balls, 20/14lb

3 Handstand push-ups

1 Power clean, 225/155lb (Deadlift 155/95lb)


U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MS, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, KY, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq.


He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.

27 August 2014

Thursday 28 August

A.  Three sets of max reps bodyweight bench press

B.  Rounds in 12 minutes of:

​5 Box jumps, 24/20”

​5 Butterfly Abmat sit-ups

​Increase reps by 1 each round

**18:30 On-Ramp Session C

26 August 2014

Wednesday 27 August

A.  Weighted chin-up, 1 rep max

B.  With a continuously running clock:

One 10-meter suicide sprint the first minute, two the second minute, three the third minute,

etc., continuing as long as you are able.


**On-Ramp Session B

25 August 2014

Tuesday 26 August

Eight rounds for max reps of:

Hang power clean, 115/75lb, 20 seconds

Rest 10 seconds

Push press, 115/75lb, 20 seconds

Rest 10 seconds


**On-Ramp Session A

24 August 2014

Monday 25 August

For time:

Run 1000 meters

100 Push-ups

30 Back squats, bodyweight

21 August 2014

Friday, 22 August

A.  Back squat 5-5-5

B.  Push press 5-5-5

C.  Deadlift 5-5-5

20 August 2014

Thursday, 21 August

For time:

​Run 400 meters

​20 Wall balls 20/14lb

​20 Toes-to-bars

​20 Power snatches 115/75lb (SDHP 75/55lb)

​20 Toes-to-bars

​20 Wall balls

​Run 400 meters


**On-Ramp Session B

19 August 2014

Wednesday, 20 August

A.  Double under skill work, 10 minutes

B.  Five rounds for time of:

​15 Weighted walking lunge steps, 95/65lb barbell in front rack

​30 Double-unders (75 singles)

**(On-Ramp Session A)

18 August 2014

Tuesday 19 August

Rounds in 15 minutes of:

​5 Chest-to-bar pull-ups

​10 Wall balls, 20/14lb

​15 Kettlebell swings, 35/25lb

*(On-Ramp Session D)


UPDATE. The 0400 open gym will be cancelled this week and will resume 25 August.

17 August 2014

Monday 18 August

A.  Rounds and max reps in 7 minutes with partner of:

​Run 200 meters

​Max rep ring dips

B.  Rounds and max reps in 7 minutes with partner of:

​Run 200 meters

​Max rep pistols (alternate legs)

14 August 2014

Squat Clinic with Coach Dave, this Saturday at 1800.

Want to learn how to squat more safely and protect your back? Want to work towards a double body weight back squat? Learn techniques used by skilled powerlifters to maximize their squat. The air squat, front squat, and back squat will be reviewed along with relevant mobility. Although geared more towards intermediate level lifters, beginners are also welcome.

Friday, 15 August

A. Bench press, 1 rep max

B. 10! Rep rounds for time:
Medicine ball cleans, 20/14lbs
Hand-realeas push-ups
Box jumps, 24/20"

13 August 2014

Thursday, 14 August

A.  “Fran”
      Time for 21-15-9 reps of:
            Thruster, 95/65lb

B.  For time:

      100 Butterfly Abmat sit-ups

12 August 2014

Wednesday 13 August

A.  Snatch skill work, 15 minutes

B.  Rounds/reps in 15 minutes of:
5* Hang power snatch, 75/55lb
5* Abmat sit-ups
5* Double unders (3x singles)
* Add 5 reps to each movement every round

11 August 2014

Tuesday 12 August

A. Front squat 1 rep max 

B. In teams of 4 for time
80 pull-ups 
Move 225lbs of plates 100meters 
120 hand-release push-ups
Move 225lbs of plates 100meters
160 abmat sit-ups
Move 225lbs of plates 100meters
200 air squats 
Move 225lbs of plates 100meters

10 August 2014

Monday, 11 August

A.  Clean and jerk skill review, 20 min

B.  “Grace”

​30 reps for time of:

​Clean and jerk, 135/95lb

07 August 2014

Friday, 8 August

A.  Pistol skill work, 10 minutes
B.  Every minute on the minute for 10 minutes of:
      Odds: 5 Pistols per leg
      Evens: 8 Knees-to-elbows
C.  Every minute on the minute for 10 minutes of:
      Odds: Sprint 100 meters

      Evens: 10 Abmat sit-ups

06 August 2014

05 August 2014

Wednesday 6 August

In Teams of 4 For Time:

100 Pull-ups
100 Abmat sit-ups
100 Box jump overs, 20"
100 Wall ball shots, 20/14lbs
100 Box jump overs, 20"
100 Abmat sit-ups
100 Pull-ups

*5 burpees for all team members every 3:00minutes* 

04 August 2014

Tuesday 5 August

A. Front Squat 5-5-5-5 (60-70-75-80% of 1RM)

B. 5:00min AMRAP
3 Power Cleans, 135/95lbs
4 Handstand Push-Ups

C. 5:00min AMRAP
5 Deadlifts, 185/125lbs
6 Push-Ups

03 August 2014

Monday 4 August

A. Shoulder press 5-5-5-5-3-8 (55-60-65-70-80-65% of 1RM)

B. Seven rounds for time of:

5 Pull-ups
5 Knees-to-elbows
10 Deficit push-ups, 3/1”
Sprint 100 meters
Rest 30 seconds

01 August 2014

Farewell Coach Macho

Join us for a WOD this Sunday at 1930, after the on-ramp as we say goodbye to Coach "Macho" Mike. 

On-Ramp this Weekend

Interested in improving your fitness? Want to perfect your Crossfit skills or get some time with a coach? Come out to the on-ramp this weekend. 

On-ramps offered Saturday at 0700 & Sunday at 1800!