WOD
 | Mon, Jul 31 2017 |  |
| CrossFit 20170731 | 1000M Row | On-Ramp Day 10 | On-Ramp Day 7 | Other Results |
CrossFit 20170731
(Time, Rx2)
New Kids In The Box 2017
Warmup
1000m Row (for time)
Superset
- Single Leg KB Deadlifts 3x10 (per leg)
- Box Jumps 3x10
Front Squats 3-3-3-3-3 (work to max weight)
WOD: 3 Rounds
- 200m Run
- 15 GTOH
Rx 95/65 (intermediate)
Rx2 75/55 (novice)
| 0% |  | |  | 0% |
| Wayne | 7:51 Rx | | | Narae | 11:40 Rx | | | Alden | 7:49 Rx2 | | | Stephen M | 8:24 Rx2 | | | Jennie | 8:55 Rx2 | | | Wendy | 9:42 Rx2 | | | Tammy | 10:45 Rx2 | | | Alison | 11:40 Rx2 | | | Nino | 12:02 Rx2 | |
|
1000M Row
(Time,  Cardio)
Row 1000 meters for time.
| 100% | | | | 0% |
Planned: Fri,Mar5,2021 Mon,Jan25,2021 Fri,Feb14,2020 Thu,Jun6,2019 Mon,May6,2019 Fri,Jul13,2018 Thu,Jul12,2018 Tue,Aug29,2017 Mon,Jul31,2017| 1st | 4:43.9 Rx | Coach B Mon, May 6, 2019 | | 2nd | 4:51 Rx | Coach E Sun, Jul 18, 2021 | | 1st | 3:29 Rx | Joey P Fri, Jul 13, 2018 | | 2nd | 3:30 Rx | Coach J Mon, Aug 28, 2017 | | 3rd | 4:27 Rx | Josh Sat, Jan 14, 2023 |
| Wayne | 3:31 Rx | | | Narae | 4:13 Rx | | | Tammy | 4:20 Rx | | | Stephen M | 4:24 Rx | | | Jennie | 4:25 Rx | | | Alison | 4:29 Rx | | | Wendy | 4:30 Rx | | | Nino | 4:49 Rx | | | Alden | 5:24 Rx | |
|
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 |
| Emma | 183 Rx | 26# | | Carly | 170 Rx | 26# + hr pushups |
|
On-Ramp Day 7
(Time, Rx+, Onboarding)
Warm-up
Movement Introduction
- Front Squat
- Rope Climb
Chipper WOD:
- Row 400m
- 1 Rope Climb*
- 15 Walking Lunges
- 15 Sumo Deadlift High Pull (KB)
- 15 Box Jumps 24/20
- 15 Knees-to-Elbow
- 1 Rope Climb*
- Run 400m
Rx+ SDHP 53/35
Rx SDHP 35/18
*may substitute 3 rope lowers for 1 rope climb
| 0% | | | | 0% |
Planned: Sun,Jan5,2020 Tue,Nov5,2019 Thu,Feb21,2019 Sun,Dec2,2018 Sat,Dec1,2018 Wed,Oct24,2018 Wed,May16,2018 Sat,May5,2018 Mon,Mar5,2018 Tue,Jan30,2018 Fri,Jan26,2018 Thu,Dec14,2017
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