WOD
 | Mon, Mar 13 2017 |  |
NICOLE
(Reps, Rx2, Rx3)
Nicole: 20 Min AMRAP
- 400m Run
- Max rep Pull-Ups*
*when you drop off the bar then start the next 400m run.
Score = total # of pull-ups completed
Rx2 Banded Pull-ups (note color of band in comments)
Rx3 Ring Rows
| 0% |  | |  | 0% |
| 1st | 75 Rx | Coach E Tue, Jun 13, 2023 | | 2nd | 80 Rx3 | Coach B Mon, Jun 7, 2021 | | 1st | 123 Rx | Coach J Mon, Mar 13, 2017 | | 2nd | 70 Rx | James H Tue, Jun 13, 2023 | | 3rd | 64 Rx | Joe S Tue, Jun 13, 2023 |
| Coach J | 123 Rx | | | Joseph T | 76 Rx | | | Alden | 70 Rx | | | Tim | 69 Rx | | | Wayne | 48 Rx | | | Nino | 29 Rx | | | Sheri | 69 Rx2 | green + blue | | Brooke | 61 Rx2 | | | Jennie | 48 Rx2 | blue | | Alison | 34 Rx2 | green + blue |
|
On-Ramp Day 1
(Time,  Onboarding)
Explanation of CrossFit and Fitness
Warm-up
Introduction of Movements
- Squat
- Ring Row
- Pushup
WOD:
- 200m Run
- 15-12-9 of... Squat, Ring Row, Pushup
- 200m Run
Cool Down/Stretch
| 0% | | | | 0% |
Planned: Thu,Jul22,2021 Tue,Mar17,2020 Sun,Oct27,2019 Sun,Feb10,2019 Sun,Oct7,2018 Mon,Apr30,2018 Thu,Apr19,2018 Thu,Feb15,2018 Thu,Jan25,2018 Sun,Jan14,2018 Wed,Jan10,2018 Thu,Nov30,2017
| Stephen M | 7:53 Rx | | | Rene | 8:45 Rx | |
|
