WOD
 | Fri, Jun 30 2017 |  |
| CrossFit 20170630 | On-Ramp Day 1 | On-Ramp Day 9 |
CrossFit 20170630
(Reps)
Warmup
Snatch: work up to 85% of 1RM 5, 5, 3, 3
10 min EMOTM 1 rep snatch @ 85%
HSPU practice
WOD: 9 Min AMRAP
- 9 KB swings (53/35)
- 9 burpees
- 9 KB swings
- 9 HSPU's
| 0% |  | |  | 0% |
| Rene | 111 Rx | hr pushups | | Stephen M | 75 Rx | hr pushups | | Coach B | 72 Rx | | | Perry | 108 | 35# | | Alden | 77 | 35# |
|
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
|
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
| Narae | 6:34 Rx+ | | | Tammy | 6:55 Rx | |
|
