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

Tue

July

27

Dead Sprint

 

CFE WOD:

Run Ladder
800m warm-up and cool down
Running Tech Drills
WOD: 4 x 100m Not Timed followed by (200, 400, 600, 800, 600, 400, 200) Rest time as follows between intervals:  1:00, 1:30, 2:00, 3:00, 2:00, 1:30.

Strength:

Lumberjack Press 5-5-5, each side
DB Front Raise, 3 x 10 each side

WOD:

Dead Sprint (75% 1RM)
1 Dead Lift, sprint 100 m
2 Dead Lift, sprint 200 m
3 Dead Lift, sprint 300 m
2 Dead Lift, sprint 200 m
1 Dead Lift, sprint 100 m
*Compare to Monday 8-3-09

 

Daily Challenge:  backwards rope jump, 100 reps

Post times and loads to comments.

Comments
Search
Karen Brown  - Dead Sprint   |August, 3 2010 - 8:54 pm
avatar Strength:
Lumberjack Press 5-5-5, 33-33-33
DB Front Raise, 3 x 10, 10# on all

WOD:
Dead Sprint (75% 1RM)
1 Dead Lift, sprint 100 m
2 Dead Lift, sprint 200 m
3 Dead Lift, sprint 300 m
2 Dead Lift, sprint 200 m
1 Dead Lift, sprint 100 m

6:19 @ 123#...
B. J. Bender  - Spread dint   |July, 29 2010 - 5:08 pm
avatar Not sure on the lj lifts.
WOD 375# - 4:50
Jarred Smith  - Dead Sprint   |July, 28 2010 - 9:39 pm
avatar 315# deadlift
4:50
Kristen Dolf  - dead sprint   |July, 28 2010 - 9:36 am
avatar 6:48, 173#

First time to DL & run since injury. I guess I'm ok w it.
Nicole Johnson  - Dead sprint   |July, 28 2010 - 9:26 am
avatar Lumberjack: 11-22-33 I did tons better this time. I think last time I wasn't keeping my elbow in close.
DB raise: 7-10-10

WOD: 6:24 #123

Finisher: 100 backwards jump rope.
Jo Bittle  - Dead Sprint   |July, 28 2010 - 8:44 am
avatar 5:48 w/220#-Rx'd
TIA JOHNSON  - Dead Sprint   |July, 28 2010 - 8:23 am
avatar Strength:
Lumberjack Press 5-5-5, 33-38-40....awkward!!!
DB Front Raise, 3 x 10, 15# on all

WOD:
Dead Sprint (75% 1RM)
1 Dead Lift, sprint 100 m
2 Dead Lift, sprint 200 m
3 Dead Lift, sprint 300 m
2 Dead Lift, sprint 200 m
1 Dead Lift, sprint 100 m

6:31 @ 153#....I'm thinking a combination of doing Helen in the AM, Whole30 & the heat just zapped my energy for this WOD Saw some very impressive weight and times for this WOD tho.....very cool!!! Nice job 4:30 peeps!! Jenn....your deadlifts were perfect...great job lady!!
Justin Boeckman   |July, 28 2010 - 8:09 am
avatar Lumberjack Press: 65,75,85

Dead Sprint (75% 1RM)
1 Dead Lift, sprint 100 m
2 Dead Lift, sprint 200 m
3 Dead Lift, sprint 300 m
2 Dead Lift, sprint 200 m
1 Dead Lift, sprint 100 m

4:37, 235 I probably need to move up in weight as it's been a while since I got my 1 rep dead lift.
Anthony Robb  - Dead sprint   |July, 27 2010 - 11:43 pm
avatar 5:08 185#
Waders -  - Dead sprint   |July, 27 2010 - 11:19 pm
avatar 4:30 Rx @ 90% w/ 300# DL
previously 4:15 w/ 225#
Tom Russell  - Better keep working   |July, 28 2010 - 9:45 am
avatar If you don't, Jo will eventually be deadlifting more than you. Jeez.
Mai Muse  - Dead Sprint   |July, 27 2010 - 10:36 pm
avatar Strength:
Lumberjack Press: 11-13-13
DB Front Raise, 3 x 10: 7#

WOD:
Dead Sprint (75% 1RM)
1 Dead Lift, sprint 100 m
2 Dead Lift, sprint 200 m
3 Dead Lift, sprint 300 m
2 Dead Lift, sprint 200 m
1 Dead Lift, sprint 100 m

6:13, 63# (first time to dead lift)

physical challenge: 100 backwards jumprope
Carl Klotz  - Dead Sprint   |July, 27 2010 - 10:31 pm
avatar WOD: 4:38 with 300#
Jared Muse  - Dead sprint   |July, 27 2010 - 9:53 pm
avatar 305# deadlift
5:42
Jeremy Thompson  - Dead Sprint   |July, 27 2010 - 9:33 pm
avatar Lumberjack Presses: 5-5-5
45-65-75

DB Front Raise: 3x10
25-25-25

WOD:
4:40 w/ 275#
Laura Rankin  - Dead sprint   |July, 27 2010 - 9:26 pm
avatar Lumberjack press--5-5-5, 33-38-43#
DB front raise--3x10--10-15-20#

WOD: 6:16 with 188#
Jennifer Penland  - Dead Sprint   |July, 27 2010 - 9:13 pm
avatar Lumber jack Press: 15-22-33(one side only on the last one)
DB Raise: 10-10-10

WOD: 6:41 with 123# (45 second PR)

Finished with 100 backwards rope jump
Celeste P  - Dead Sprint   |July, 27 2010 - 9:43 pm
avatar Lumberjack Press 5-5-5 ea side @ 11, 22, 33

Dumbell Front raise 10-10-10 @ 6, 9, 9#

WOD: Dead Sprint
1 Dead Lift, sprint 100 m
2 Dead Lift, sprint 200 m
3 Dead Lift, sprint 300 m
2 Dead Lift, sprint 200 m
1 Dead Lift, sprint 100 m

7:19 @ 123#

Finisher: 100 backwards jump rope
Brice Collier  - Dead Sprint   |July, 27 2010 - 9:06 pm
avatar Lumberjack Press: 75-85-95

WOD
1 Dead Lift, sprint 100 m
2 Dead Lift, sprint 200 m
3 Dead Lift, sprint 300 m
2 Dead Lift, sprint 200 m
1 Dead Lift, sprint 100 m

4:28 w/375
"Pistol" Pete Miller  - Dead Sprint   |July, 27 2010 - 8:15 pm
avatar 225# deadlift. 5:10 pr
Charles Te   |July, 27 2010 - 8:04 pm
avatar Strength:
Lumberjack Press: 45-55-65
DB Front Raise, 3 x 10 each side: 20#

WOD:
Dead Sprint (75% 1RM)
1 Dead Lift, sprint 100 m
2 Dead Lift, sprint 200 m
3 Dead Lift, sprint 300 m
2 Dead Lift, sprint 200 m
1 Dead Lift, sprint 100 m

4:40, 235#

physical challenge: 100 backwards jumprope
kim sullivan  - Dead sprint   |July, 27 2010 - 8:02 pm
avatar Lumberjacks: 20,30,30
shoulder raise: 10,15,15
wod: 153# 5:46
100 backward jumps
Emily Borders  - Dead Sprint   |July, 27 2010 - 7:50 pm
avatar LJ Press: up to 33#
DB Raise: 10-15-15

WOD: 6:19 w/ 185#
Adam Borders  - Dead Sprint   |July, 27 2010 - 7:21 pm
avatar Lumberjack: 45-55-65(did 5 only on one side on last set)

DB Front Raise: 20#

WOD: 4:39 235#
Lindy Lou  - Dead Sprint   |July, 27 2010 - 7:17 pm
avatar Lumberjack Press: 33-38-40

Dead Sprint (75% 1RM)
1 Dead Lift, sprint 100 m
2 Dead Lift, sprint 200 m
3 Dead Lift, sprint 300 m
2 Dead Lift, sprint 200 m
1 Dead Lift, sprint 100 m

Time: 6:07, 205#
Tom Russell  - Press; Run-Deads-Pulls   |July, 27 2010 - 11:00 am
avatar Strength: Press 5-5-5
105-115-120 (5RM)

Squat 1x20 (120#)

WOD: 4RFT
Run 200m, 5 deadlift (215#), 10 pull-ups
8:55
Jennifer Friesen  - CFE   |July, 27 2010 - 8:51 am
200, 400, 600, 800, 600, 400, 200

:43, 1:27, 2:22, 3:22, 2:24, 1:32, :41
David Jordan  - Dead sprint   |July, 27 2010 - 8:50 am
Met a crossfitter from Guam today, things are looking up.

Bench press 2 sets of 5 at 135, one set at 185. Years since last Attempt

Wod: 7:00 with 100 lb db's all sprints stArted with stairs to 2nd floor track 8:15 in aug 09 with 305.
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."
 
Copyright © 2010 CrossFit OKC. All Rights Reserved.
633 Enterprise Dr Ste. 110, Edmond, OK 73013 - (405) 313-6996
Forging Elite Websites

Forging Elite Websites