WOD
 | Wed, Aug 24 2016 |  |
| CrossFit 20160824 | On-Ramp Day 9 |
CrossFit 20160824
(Rounds, Rx+, Rx2, Rx3)
Warmup
Agility, Sprints
WOD: Death by Dips
20 Mins EMOTM
- start with 5 dips, add one dip every round until failure within the minute. Once you find your 'number', subtract that number from 60 and that is what is owed in burpees. (ex: if you get through 14 dips, then you have 46 burpees to do in the remaining time). If you get through the entire 20 mins then only 10 burpees are due at the end.
Score = the number of rounds you achieved with dips. (in the previous example, your score would be 10).
Rx+ Ring Dips
Rx Matador
Rx2 Parallettes, or Banded Matador
Rx3 Same as Rx2 but start w/ 2 dips
| 0% |  | |  | 0% |
| Coach J | 13 Rx+ | | | Tim | 15 Rx | | | Wayne | 14 Rx | | | Nino | 10 Rx | | | Brooke | 25 Rx2 | | | Alden | 19 Rx2 | | | Sheri | 18 Rx2 | |
|
On-Ramp Day 9
(Time, Rx+,  Onboarding)
Warm-Up
Kipping Progression
New Movements
- Push Jerk
- Barbell Deadlift
WOD:
3 Rounds for Time
- 200m Run
- 15 KB Swings 35/18
- 30 Russian Twists
Rx+ KB Swings 53/35 & Russian Twists w/ 5lbs
| 0% | | | | 0% |
Planned: Sun,Jan12,2020 Tue,Nov12,2019 Sun,Nov10,2019 Tue,Feb26,2019 Tue,Oct30,2018 Wed,May23,2018 Sat,May12,2018 Fri,Mar9,2018 Tue,Feb6,2018 Sun,Feb4,2018 Wed,Jan31,2018 Tue,Dec19,2017
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