Sunday On Ramp/Weekly Prep: April 24, 2016

On Ramp 10:15 a.m.-12:15 p.m.

BBQ Fundraiser Kickoff 1-7 p.m. find out how to donate (over next 3 weeks) and what torture tools we aim to buy when our cash works together (friendsies!).


(A) Intro

(B) Mobility @ V16

(C) Isometric Holds

  • Plank: Hands and Forearm
  • Plank: One Arm (Push up minus an arm) Vs. Side Plank
  • Superman Hold and Rocks
  • Hollow Body and Rocks
  • L-Tuck and L-Sit

(D) Core

  • Ab Mat Sit-Ups
  • Russian (Plate Overhead) Sit-Ups
  • Candlesticks

(E) Inverted

  • Wall Climbers/Walks/Walkers (A rose by any other name ...)
  • Hand Stands: Wall Facing and Back Facing

(F) Rings

  • Ring Turn Outs
  • RIng Dips
  • Ring Rows

(G) Pull Up Bar

  • Negative Chin Ups
  • Negative Pull Ups

(H) Kettlebells

  • Russian Two Arm Swing
  • Russian One Arm Swing

(I) Barbell

  • Press
  • Front Squat
  • Deadlift: Sumo and Conventional

Sunday On Ramp/Weekly Prep: April 10, 2016

(A) Intro + Muscle Mash

  • How to use the foam rollers and LAX balls

(B) Mobility @ V16

(C) Classic Barbell Lifts

  • Press -> Push Press
  • Air Squat -> Back Squat
  • Deadlift

(D) Power Cleans, Front Squats, Thrusters

  • Power Cleans
  • Front Squats
  • Thrusters

(E) Pulls

  • Rowing
  • Ring Rows
  • Pull Up and Chin Up Negatives

(F) Kettlebells

  • Kettlebell Press
  • Russian Kettlebell Swing

(G) Trainer's Choice: Workout of the Day

ON RAMP SUNDAY +Weekly Preview: February 7, 2016

(A) Intro + Muscle Mash + Mobility @ V16

(B) 400m Jog + 200m Run

(C) Monday Prep


  • Press
  • Push Press
  • Deadlift


  • Pull Ups and Kipping Pull Ups
  • Toes to Bar, Kipping Toes to Bar, and Ab Exercise Subs
  • Ring Dips and Ring Rows, Burpees and Lateral Burpee Jump Overs

(D) Air Squats and Wall Balls

(E) Barbell and Rack Prep Part 1: How to use a rack for Lifting

  • Press vs. Front Squat Positions
  • Front Squat vs. Back Squat

(F) Barbell and Rack Part 2: Back Squats

(G) Barbell and Rack Part 3: Bench Press and Close Grip Bench Press

(H) Trainer's Choice of WOD

1k Easy Row if coming Monday

Rome. Week 6

Rome. Week 6

ON RAMP SUNDAY +Weekly Preview: January 24, 2016

(A) Intro + Muscle Mash + Mobility @ V16

(B) 400m Jog + 200m Run

(C) Monday and Tuesday Prep

Air Squats -> Squats -> Pause Squats
Press -> Push Press
Front Squats -> Thrusters
Push Ups
Russian Kettlebell Swings
Slam Balls

(D) Wednesday-Saturday Prep

Bench Press
Burpees -> Lateral Burpee Jumps
Wall Balls
Med Ball Run

(E) Trainer's Choice of WOD (1k Easy Row if coming on Monday)

Rome Week 4

ON RAMP SUNDAY: January 3, 2016

Two hour class from 10:15 a.m.-12:15 p.m.


  • How to roll out using the foam rollers and LAX balls
  • Mobility sequence at CrossFit V16
  • Plank -> Hollow Body
  • Plank -> Push Up
  • Hollow Body -> Superman -> Kipping -> Kipping Pull Ups
  • Static Pull-Ups -> Chin-Ups
  • Ring Rows and Barbell Pull-Ups as a Sub for Pull Ups and Chin Ups
  • Hollow Body -> Hollow Rocks -> Superman -> Superman Rocks
  • Plank -> Air Squats -> Back Squats
  • Plank -> Deadlifts
  • Plank -> Russian Kettlebell Swings
  • Burpees
  • Trainer's Choice Workout Of the Day