WOD
 | Wed, Mar 1 2017 |  |
| CrossFit 20170301 | On-Ramp Day 7 |
CrossFit 20170301
(Reps)
Warmup
Muscle Up Progression
WOD: 8 Min AMRAP
- 8 Med Ball Cleans 20/14
- 10 Pushups
- 12 Situps
| 0% |  | |  | 0% |
| Joey P | 256 Rx | | | Coach J | 249 Rx | 4 cleans 115#, 5 HSPU, 6 weighted situps | | Wayne | 245 Rx | | | David B | 240 Rx | | | Sheri | 238 Rx | | | Nino | 226 Rx | | | Jennie | 208 Rx | | | Joseph T | 188 Rx | 4 cleans 115#, 5 HSPU, 6 weighted situps | | Alden | 303 | Not Rx |
|
On-Ramp Day 7
(Time, Rx+,  Onboarding)
Warm-up
Movement Introduction
- Front Squat
- Rope Climb
Chipper WOD:
- Row 400m
- 1 Rope Climb*
- 15 Walking Lunges
- 15 Sumo Deadlift High Pull (KB)
- 15 Box Jumps 24/20
- 15 Knees-to-Elbow
- 1 Rope Climb*
- Run 400m
Rx+ SDHP 53/35
Rx SDHP 35/18
*may substitute 3 rope lowers for 1 rope climb
| 0% | | | | 0% |
Planned: Sun,Jan5,2020 Tue,Nov5,2019 Thu,Feb21,2019 Sun,Dec2,2018 Sat,Dec1,2018 Wed,Oct24,2018 Wed,May16,2018 Sat,May5,2018 Mon,Mar5,2018 Tue,Jan30,2018 Fri,Jan26,2018 Thu,Dec14,2017
| Charity | 8:58 Rx | modified due to shoulder |
|
