WOD
 | Sun, Sep 17 2017 |  |
| CrossFit 20170917 | On-Ramp Day 1 | On-Ramp Day 12 |
CrossFit 20170917
(Reps)
Warmup
Snatch Balance 9-9-6-6-3-3-3
WOD: 14 Min AMRAP
- 15 Snatch 75/55
- 10 Toes-2-Bar
- 15 Snatch 95/65
- 10 Toes-2-Bar
- 15 Snatch 115/75
- 10 Toes-2-Bar
- Max Snatch 135/85
| 0% |  | |  | 0% |
| 1st | 85 | Coach E Sun, Sep 17, 2017 | | 2nd | 79 | Coach B Sun, Sep 17, 2017 | | 1st | 75 Rx | Joey P Sun, Sep 17, 2017 |
| Wayne | 85 Rx | | | Joey P | 75 Rx | | | Perry | 107 | started at 45# | | Coach E | 85 | started at 35# | | Coach B | 79 | started at 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 12
(Time, Onboarding)
Warm-Up
Movement Introduction
- Headstand/Handstand
- Handstand Pushup
- Kettlebell Clean/Jerk
WOD:
- 200m Run
- 15-12-9 of Squat/Body Row/Pushup
- 200m Run
| 0% | | | | 0% |
Planned: Sun,Mar10,2019 Thu,Mar7,2019 Tue,Mar5,2019 Sun,Dec16,2018 Sat,Dec15,2018 Tue,Nov6,2018 Sat,Jun2,2018 Tue,May22,2018 Sun,Feb11,2018 Fri,Feb9,2018 Tue,Dec5,2017 Thu,Nov30,2017
|
