I would say you can exspect a lot more from your wods when you get off the on ramp. My box does not have a on ramp program so never did one

My Box does not have On Ramp classes either, I wonder if there are stats that show this type of CF starting retains more members. My Box does have beginner classes which appear to be more cardio with light weight lifting. I bet once you get through the On Ramp classes you will notice a big change. Good Luck!

Our box has a two week on ramp. It is mostly learning Oly lifts, proper technique, with some short AMRAPs at the end. It is has really two purposes. 1) Teaching proper form and the Oly lifts. 2) It allows the coaches to assess your baseline fitness, so they can help you scale properly once you start regular classes.

we used to do a 12 week on ramp course when I first started but I notice they don't them anymore, they just seem to join us but the newby's are not allowed to join the oly lifting sessions unless they have completed our barbell course.
I used to be the same as you when I first started, in fact I used to head to the gym afterwards and jump on a treadmill/bike for another 20 minutes and then have a shower before heading to work.
There is no way I can do that now because our WOD's (while usually short - 10 to 20 mins) are decent enough (combined with the warm up & strength session preceding that) to sufficiently crucify me. Our Fridays are usually longer 45 mins.
I would say, enjoy the intro because they are teaching you basic skills that will allow you to lift heavier and longer after your on ramp has finished. Take this time to prefect your technique .. I wish I did as I now wouldn't be nursing a shoulder injury that limits a lot of my movements (got too excited about kipping pull ups without building up my strength doing stricts - my coach did warn me ....
Good luck

You'll adjust eventually, but foam rolling and stretching will help a ton.

I ran Sunday and did the WODs the last two days. Going to do some light cardio and mobility today and that's it.

No on-ramp at my gym, just a scaled version of the wod for the new folks

We had to attend 7 level 1 sessions each aimed at a different Olympic lift plus a few other basics (squatting was class one and also formed the warm up for every other class). Plenty of technique, observation and critique with a mini, scaled WOD at the end of the class. After you had completed the 7 sessions you could dive straight in to the level 2 classes or attend a few intermediate classes which were aimed specifically at the new Level 2s to bring up your confidence a bit.

I went straight in. No mucking about here. I immediately got caught up in my own self-induced pressure to perform and failed to maintain posture. This put me out of action for a few months so please don't be a hero.

The clock can be ignored. Your physical well being must not.

Also I recommend performing crossfit movements in your regular gym routine so you are well practised when you do go to class. I wasn't doing this and the one or two classes I went to each week were not enough for me to dial in my techniques and get to know my 1rms.

So. Practice lots. Remember your training. Seek help and advice. Only then should you start thinking about adding more to your routine or going for time because it gets harder. You'll breeze some classes and struggle in others so don't go too hard too soon.

My box does a "first five" - probably the same as an on ramp. Four of the first five kicked my *kitten*, but I tend to feel like I need more cardio and calorie burn even after a WOD. Maybe it's old habits, but I also look at some of the people who only do Crossfit and quite possibly their lifestyle choices contribute, but I don't see physical weight loss or body composition improvement in ALOT of regulars. Others are crazy fit...but the majority incorporate running or other physical activity into their overall workout scheme. I do definitely notice an increase in my strength from crossfit, but I also watch my calorie intake and burn...it's hard to count crossfit calories.