WOD
 | Wed, Jul 5 2017 |  |
| CrossFit 20170705 | On-Ramp Day 10 |
CrossFit 20170705
(Time, Rx2)
Warmup
Muscle Up Progression 5x3
HSPU Progression to Deficits 5x3
WOD:
- 600m Run
- 50 GHD Situps
- 50 Back Extensions
- 600m Row
- 100 Double Unders
Rx2 Abmat Situps/Supermans/250 Singles
| 0% |  | |  | 0% |
| Coach B | 22:34 Rx | | | Stephen M | 22:42 Rx | | | Alden | 14:25 Rx2 | | | Nino | 14:30 Rx2 | | | Sheri | 14:50 Rx2 | | | Wayne | 15:41 Rx2 | + GHDs | | Wendy | 16:24 Rx2 | &GHDs | | Rene | 18:51 Rx2 | | | Perry | 20:20 Rx2 | | | Erica | 21:30 Rx2 | +GHDs |
|
On-Ramp Day 10
(Reps, Rx+,  Onboarding)
Warm-up
Movement Introduction
- GHD Situps
- Shoot Throughs
- Overhead Squat
WOD:
10 Min AMRAP
- 10 OH Squat 45/35
- 15 Sumo Deadlift High Pull 35/18
- 20 Pushups
Rx+ SDHP 53/35 & HR Pushups
| 0% | | | | 0% |
Planned: Tue,Jan14,2020 Tue,Nov12,2019 Thu,Feb28,2019 Thu,Nov1,2018 Tue,May29,2018 Tue,May15,2018 Mon,Mar12,2018 Fri,Feb2,2018 Thu,Dec21,2017 Thu,Nov30,2017 Sun,Nov26,2017 Wed,Nov8,2017| 1st | 155 | Coach B Sun, Feb 26, 2017 | | 1st | 139 | Josh Thu, Feb 28, 2019 | | 2nd | 137 | Perry Sun, Feb 26, 2017 |
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