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Archive
Weighted Pull-Ups
Tuesday, March 16, 2010WOD
Weighted Pull-Ups 5x5
Rest
4 Rounds for time of
Wall Ball 20 reps 20/14
Box Jumps 20 reps
Run 800 meters
Post time to comments

Posted by: Darin Deaton
Wieghted Pull-Ups
Thursday, February 25, 2010WOD
Wieghted Pull-Ups 8x5
Rest
Skill Work HSPU, Muscle-Ups, L-Sits, Handstands, Olympic Lifts, Double-Unders, Turkish Get-Ups

Posted by: Darin Deaton
Weighted Dips
Friday, February 19, 2010WOD
Weighted Dips 5x5
Rest
Tabata Squats
8 rounds of
20 secs work / 10 secs rest
Run 1600 meters @ 85% tempo
Post loads and total reps to comments

Terra after Fran - Food Challenge 3rd Place Performance Winner!
Posted by: Darin Deaton
Weighted Pull-Ups
Tuesday, January 19, 2010WOD
Weighted Pull-Ups 5x5
Rest
4x400m Run Intervals (rest between for full recovery)
Post loads and times to comments

CFFTW 1st On-Ramp CrossFit Class!
On-Ramp is moving right along nicely. The lecture, stretching, skill training and WOD format seems to be working great! We hope that this will allow our athletes to enter training with a solid foundation in all the movements and promote more efficient progression in training. The first class is full and we are already having request for the second class. Keep up the good work On-Ramp athletes!
Also, I have been hearing great news about how the food challenge is changing member's body composition and need for certain medications that they used to have to take. Post this information on the food blog for other members to get the same benefit!
Posted by: Darin Deaton
1

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