Repping RCFV:

Welcome to the 13 guys and gals who are starting on this months “On Ramp”. Make sure you do your homework and post the time from your first CF WOD to comments!!


Row 500m x 5
Rest exactly 3 mins between intervals.

Post times to comments


  1. 1:49.4 1:54.6 1:56.8 2:01.1 1:57.9
    Wanted sub 2 on all of them so reasonably happy

  2. Andy Burns

    Much harder than I thought it would be … good to work on some rowing technique though – it makes a massive difference!!

    1.47 1.48 1.52 1.49 1.46

  3. Fieldy

    1.39 1.41 1.42 1.45 1.45
    Really tough wod! Great to finish it and pretty chuffed with the times. Also handstands and hspu’s are coming on. Cheers for the tips Matt

  4. TestosteR0SS

    ”On Ramp” time from first CF WOD 4.50
    Thanks Matthew, bring on tomorrow!

  5. 1.49 – 1.59 – 1.55 – 1.55 – 1.55

    Chuffed to keep them all below 2 mins

  6. pembsboy

    First ON RAMP .9.15 John 9.32 Lynne.Legs are a bit sore but bring on the next session.Thanks Terri great patience and also to our fellow rampers!!

  7. 2:02, 2:10, 2:10, 2:17, 2:13

    Rowing properly messes me up. Good workout!

  8. gocalf

    first ON-Ramp 6:35 for time really enjoyed struggled to get logged in last night but sorted now looking forward to tonight.

  9. G-Skins

    1:40, 1:44, 1:49, 1:51, 1:49

    Legs were completely drained after the first row, im blaming football lol. Rowing is evil

  10. Started with practicing a weakness… Did 4 rope climbs, they are starting to come slowly.

    Finished the row 21.45…. All kept below 2mins,was happy with that. Didn’t record each 400 time, will next time. Didn’t know it was the done thing.

    Finished with 100 doubleunders, again a weakness, but since doing 100 after every WOD they are coming now too.. Managed to string 20 in a row which is a massive improvement on last weeks 6!!!

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