Thursday, September 17th

September 17, 2015
    by Alex Etzen

    We are going to try having child care next week on Monday and Wednesday at 9:30am. This is for all your friends that say they can’t do CrossFit because they have a kid. It is ok if your friends haven’t done On-Ramp just bring them in to the 9:30am class. It will cost $5 and Katelyn L. will be watching the kids. This is a test so please let me know if you like this idea.

    -WOD-

    20 Rep Max Back Squat (do 5 to 10# more then last week)

    Pick one of these versions of Fran. We will be doing a different version each week this month but I’ll let you pick what order you go in. You can’t do the same one as last week.
    (Version A)
    5 Rounds Of:
    – 9 Thrusters 95/65#
    – 9 Pull Ups

    (Version B)
    3 Rounds Of:
    – 15 Thrusters 95/65#
    – 15 Pull Ups

    (Version C)
    9-15-21 Reps Of:
    – Thrusters 95/65#
    – Pull Ups

    (Version D)
    For Time:
    – 45 Thrusters 95/65#
    – 45 Pull Ups