Tuesday, November 19, 2013

November 18th On-Ramp Crossfit WOD- "ANGIE"

I did not work out last week since I was sick but I'm Back!!! :-)

Monday November 18th On-Ramp Crossfit WOD- "ANGIE"


Warm Up

400m Run (.25)
20 Back Extensions
15 Body weight Squats
10 Pass throughs
5 push-ups (we changed it to 15 push ups)


EMOM (5 mins)
20 sec Planks

*We turned this into the Cashout at the end of the workout and turned it into 30 sec planks.

 On-Ramp WOD

Team workout - "ANGIE"

As team, complete all reps for time.

100 DB Rows
100 Push ups
100 Sit ups
100 Squats
*My Team mate  and I each did 50 of each.

Post WOD Mobility Stretch

90 Degree Hamstring Stretch
Figure 4 Stretch

*Times: My team mate and I did the WOD in 14:48