WOD (Workout of the Day)


WOD 10/12

Spend 15 minutes working on snatch technique (stay light)

3 rounds for time:
400m run
15 OHS (115/85)

Video:  Aleksey Torokhtiy

Pass Interference

WOD 10/11

E2M 16:
Back squat x 2 (heavy)

Amrap 6:
3 squat cleans (135/95)
6 pull-ups
12 KB swings (70/53)

Check out this article below pulled from The Best Kept Secret: Why People Have To Squat Differently

Credit to https://themovementfix.com

“Athlete’s won’t squat the same, and they SHOULDN’T! I hope I shed some light on the WHY. Athlete comfort will dictate the stance that puts their hip in a better bony position. There are narrow squatters and there are wide squatters. That may have nothing to do with tight muscles or “tight” joint capsules and have more to do with bony hip anatomy.

Very few people are at the end range of their hip motion, so hip mobility drills are definitely a good idea.

People will express their hip mobility in different planes, and that is not a bad thing.” Continue reading…


WOD 10/09

Rest 3 min

Emom 10:
3 Deadlifts
6 bar hop burpees

Use 85% of today’s heaviest single

Congrats to Coach Panda’s 1st place win!

Team WOD #1,000,001 part deux

WOD 10/07

Teams of 2-3, For time complete:

60 KB Swings (two can work if teams of 3)

800m (together)


(one person working at a time)

6 Rope Climbs

60 GHD Sit-ups or MedBall Sit-ups (20/14)

60 Toes-2-Bar

60 GHD Sit-ups or MedBall Sit-ups (20/14)

6 Rope Climbs


800m Run (together)

60 Thrusters (95)(65) (two can work if teams of 3)

Good Luck to Coach Panda who is competing at the Kerr County Celtic Highland Games at Stonehenge II – 120 Point Theatre Rd, Ingram, Texas 78025

If you can make the trip, you may wear a kilt but you are not obliged!

Rambling Man

WOD 10/05

In 12 min:
Row 2k
100 DU’s
Max burpee box jump overs in remaining time (24/20)

Humpday Wednesday’s 6:30pm crew was packed and guess who dropped in??  Laura Western (Steve Western’s daughter) dropped in for the day! She was our Affiliate’s very first (numero uno) On Ramp Fundamentals client from way back in August of 2008!  Welcome home Laura!