Sign Up Now For On Ramp!

Next On Ramp Class!

Date:

Mon, Tues, Thurs  9/6/10 - 9/30/10

Time:

7PM - 8:15PM

Are you ready to start doing CrossFit? The On Ramp class is our beginner’s class and is specifically designed to prepare active, healthy individuals who are new to the CrossFit movements for our ongoing group CrossFit classes.

Space is limited, Sign up NOW!

Success Stories!

"I have been inspired to change my diet and that has paid off. Most of all, I like the camaraderie and competition of training in a group."
Jared Muse
Read more...

Nutrition Links

Whole9 | The 9 Blog

RokFit

Latest Comments

Mon

August

03

Dead Sprint E-mail

Strength: GHD Sit-up, 3x10

WOD: 

1 deadlift, sprint 100 meters

2 deadlift, sprint 200 meters

3 deadlift, sprint 300 meters

2 deadlift, sprint 200 meters

1 deadlift, sprint 100 meters

Men use 300lbs, ladies use 205lbs

 

Post time to comments.

 

Earn your scars.  Rob gets his first substantial rips on his hands during hsi battle with "Angie" yesterday morning.  What do you tell people when they see your ripped apart hands and inevitably ask, "OMG, what did you do to yourself?"  Share your stroies in the comments section...
Comments
Search
Daniel Stephenson  - DEAD sprint   |August, 5 2009 - 9:14 am
avatar 6:57
263 #

Rested too much after the sprints.
"Pistol" Pete Miller  - Dead Sprint   |August, 5 2009 - 7:22 am
avatar 5:52 with 205lbs.
Madeline Clark  - Dead Sprint   |August, 5 2009 - 5:58 am
avatar 6:13 Rx'd
Aaron Boag  - Hell en   |August, 5 2009 - 5:12 am
avatar 15:24, 45lb KB
Joe Earley  - Deadlift/Sprint   |August, 5 2009 - 4:09 am
avatar GHD 3 x 10

WOD: 7:36 as Rx'd

Feels good to have those 3 letters at the end! That was a :throwup WOD. Running is just not my forte'.
David Penland  - Dead Sprint   |August, 5 2009 - 3:03 am
avatar 3 Sets GHDSU

4:42 205# DL
hans plum  - Dead Sprint   |August, 4 2009 - 6:28 pm
avatar 5:52 RX'd
Jo Bittle  - Dead Sprint   |August, 4 2009 - 6:27 pm
avatar GHD sit-up 3x10

WOD: 6:44 Rx'd
Jared Muse  - Thrusters   |August, 4 2009 - 6:18 pm
avatar I couldn't make myself do sprints after mowing all day(sorry Jason).
I worked on some some stuff I suck at.
50 thrusters for time 95# 7:35
50 Sumo deadlift high pull for time 95# 6:20
50 hang cleans for time 95# 4:23
Jennifer Penland  - Dead Sprint   |August, 4 2009 - 6:18 pm
avatar 7:26 with 123#

2 sets of GHD's
Kris Hapgood  - Dead Sprint   |August, 4 2009 - 6:01 pm
Strength: GHD Sit-up, 3x10

WOD:

1 deadlift, sprint 100 meters
2 deadlift, sprint 200 meters
3 deadlift, sprint 300 meters
2 deadlift, sprint 200 meters
1 deadlift, sprint 100 meters

8:09 with 65#
Alyssa Collins  - Dead Sprint   |August, 4 2009 - 5:54 pm
avatar Strength: GHD Sit-up, 3x10

WOD:

1 deadlift, sprint 100 meters
2 deadlift, sprint 200 meters
3 deadlift, sprint 300 meters
2 deadlift, sprint 200 meters
1 deadlift, sprint 100 meters

5:57 with 123#
Laura Rankin  - Dead Sprint   |August, 4 2009 - 5:41 pm
avatar 6:19 as Rx'd (203#)

Just 2 rounds of GHDs
Randy Shrauner  - Dead Sprint   |August, 4 2009 - 5:13 pm
avatar 3X10 on the GHD to parallel
(First time on the machine)

8:15 on the WOD
305# on the Deadlifts

Thanks for the visit Laura. It was good to hear your and David's CrossFit story.
Jason Greenwood  - Dead Sprint   |August, 4 2009 - 5:10 pm
avatar 6:01 w/ 244#
David Jordan  - Dead Sprint   |August, 4 2009 - 12:38 pm
Strength: GHD Sit-up, 3x10 at the office gym. Had to use pilates ball with feet hooked and try to take head to the floor. Did 3 X 20 to help make up the differnce. No comparison...

WOD: 305 @ 8:18

1 deadlift, sprint 100 meters
2 deadlift, sprint 200 meters
3 deadlift, sprint 300 meters
2 deadlift, sprint 200 meter
1 deadlift, sprint 100 meters
Very Tough! had to put bar down between reps on 3 and second set of 2. Had to walk more to weave thru the crap in our office gym. That slowed me down, but also gave me a little extra rest that i'm sure Jason would not have allowed!
Waders -  - dead sprint   |August, 4 2009 - 11:08 am
avatar 4:15 w/ 225# should've gone for 245 or 255
Thomas VanNort  - Dead Sprint   |August, 4 2009 - 11:02 am
avatar GHD sit-ups were good. They hurt my back though.

115#-5:37

Fun, short WOD.
Only registered users can write comments!

3.26 Copyright (C) 2008 Compojoom.com / Copyright (C) 2007 Alain Georgette / Copyright (C) 2006 Frantisek Hliva. All rights reserved."

< Prev   Next >
 
Copyright © 2010 CrossFit OKC. All Rights Reserved.
633 Enterprise Dr Ste. 110, Edmond, OK 73013 - (405) 313-6996
Forging Elite Websites

Forging Elite Websites