WOD
 | Wed, Jul 19 2017 |  |
| CrossFit 20170719 | On-Ramp Day 5 | On-Ramp Day 6 | On-Ramp Day 3 |
CrossFit 20170719
(Time, Rx+, Rx2)
Warmup
Hang Muscle Snatch 5-5-5
OH Squat 3-3-3-3
Hang Squat Snatch 2-2-2-2
WOD
- 10 Alt KB Snatch
- 20 Alt KB Clean & Jerk
- 30 KB Swings
- 40 KB Russian Twist
- 50 KB High Pulls
- 40 KB Russian Twist
- 30 KB Swings
- 20 Alt KB Clean & Jerk
- 10 Alt KB Snatch
(* 100m Run between each set)
Rx+ 53/35
Rx 35/26 (or 25# DB)
Rx2 26/18
| 0% |  | |  | 0% |
| Coach J | 12:49 Rx+ | | | Jacqueline | 15:57 Rx+ | | | Wayne | 10:37 Rx | | | Sheri | 10:45 Rx | | | Nino | 12:24 Rx | | | Narae | 14:10 Rx | | | Jennie | 9:27 Rx2 | | | Tammy | 11:34 Rx2 | | | Perry | 13:54 Rx2 | | | Coach B | 15:43 Rx2 | |
|
On-Ramp Day 5
(Reps,  Onboarding)
Warm-Up
Movement Introduction
- Back Squat
- Toes-2-Bar Progression
WOD:
8 Min AMRAP
- 25 Situps
- 15 Pushups
- 10 Kettlebell Swings 35/18
| 0% | | | | 0% |
Planned: Sun,Dec29,2019 Sun,Nov3,2019 Tue,Mar12,2019 Sun,Feb17,2019 Tue,Nov27,2018 Mon,Nov19,2018 Sat,May12,2018 Tue,May1,2018 Mon,Feb26,2018 Fri,Jan26,2018 Mon,Jan22,2018 Sun,Dec10,2017
| Emma | 156 Rx | 35# | | Carly | 155 Rx | | | Amanda | 140 Rx | |
|
On-Ramp Day 6
(Time, Rx+, Onboarding)
Warm-up
Movement Introduction
- Sumo Deadlift High Pull
- Box Jumps
WOD:
5 Rounds of...
- 7 Wall Balls
- 7 Med Ball Cleans
- 7 Body Rows
Rx 14/8 Med Ball
Rx+ 20/14 Med Ball
| 0% | | | | 0% |
Planned: Tue,Dec31,2019 Thu,Mar14,2019 Tue,Feb19,2019 Thu,Nov29,2018 Mon,Oct22,2018 Mon,May14,2018 Thu,May3,2018 Fri,Mar2,2018 Wed,Feb28,2018 Sun,Jan28,2018 Wed,Jan24,2018 Tue,Dec12,2017| 1st | 6:58 Rx+ | Coach E Tue, Dec 31, 2019 | | 2nd | 7:01 Rx | Coach B Thu, Feb 16, 2017 | | 1st | 7:27 Rx+ | Joey P Fri, Mar 11, 2016 | | 2nd | 7:47 Rx+ | Josh Tue, Feb 19, 2019 | | 3rd | 6:54 Rx | Perry Thu, Feb 16, 2017 |
|
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
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