Ground to Overhead

Strength WOD: 

Clean & Jerk

Conditioning WOD:

3 Rounds of max reps of each of the following exercises:

1 Minute of Push-ups
1 Minute of Power Clean and Push Jerks (Choose Load)
1 Minute of Air Squats 
2 Minute Rest 

* Perform this “Fight Gone Bad” Style. In this workout you move from each of three stations after a minute. The clock does not reset or stop between exercises. On call of “rotate”, the athletes must move to next station immediately for best score. 

** This is a three-minute round of max reps per exercise from which a two-minute break is taken before repeating. 

*** Score total reps/calories and reps per round.


2 Minutes Max Reps of Hollow Rocks


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Couple of Jerks:



Above photo by Rob W.

November OnRamp begins tomorrow night!

Invitational Update: November 3, 2014

Another event announced: 45 for 45