WOD
 | Fri, Jul 14 2017 |  |
| CrossFit 20170714 | On-Ramp Day 3 | On-Ramp Day 4 | On-Ramp Day 1 |
CrossFit 20170714
(Time, Rx+)
Warmup
Slow Back Squats (10 sec descent, 5 sec ascent)
1-1-1-1-1 @ 50%-65% of 1RM
WOD:
- 400m Run
- 50 Wall Balls 20/14
- 400m Run
50 situps cool down
Rx+ 30/20 & GHDs
| 0% |  | |  | 0% |
| Coach J | 7:57 Rx+ | | | Narae | 9:42 Rx+ | | | Jennie | 9:37 Rx | | | Tammy | 9:46 Rx | | | Perry | 11:35 Rx | | | Alden | 11:00 | 14# |
|
On-Ramp Day 3
(Time,  Onboarding)
Warm-up
Skill Introduction
- Rowing
- Med Ball Clean
- Wall Ball
Partner WOD*:
3 Rounds (each)
- Row 200M
- 10 Wall Balls
*one person works while partner rests
| 0% | | | | 0% |
Planned: Tue,Dec10,2019 Tue,Mar5,2019 Sun,Feb10,2019 Tue,Nov13,2018 Mon,Oct15,2018 Sat,May5,2018 Tue,Apr24,2018 Wed,Feb21,2018 Sun,Jan21,2018 Mon,Jan15,2018 Tue,Dec5,2017 Sun,Nov12,2017
| Carly | 8:45 Rx | | | Amanda | 8:45 Rx | | | Emma | 8:45 Rx | |
|
On-Ramp Day 4
(Time, Rx2, Onboarding)
Warm-Up
Movement Introduction
- Jump Rope
- Pullup Progression
- Dips
- Burpees
WOD:
3 Rounds of...
- 100 Jump Rope Singles
- 10 Burpees
- 10 Jumping Pullups
Rx2 is 50, 5, 5 reps
| 0% | | | | 0% |
Planned: Sun,Dec15,2019 Tue,Oct29,2019 Thu,Mar7,2019 Thu,Feb14,2019 Thu,Nov15,2018 Wed,Oct17,2018 Wed,May9,2018 Mon,May7,2018 Thu,Apr26,2018 Fri,Feb23,2018 Wed,Jan24,2018 Tue,Jan23,2018
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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
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