WOD
 | Thu, Oct 12 2017 |  |
| CrossFit 20171012 | On-Ramp Day 3 | On-Ramp Day 10 |
CrossFit 20171012
(Reps, Rx2, Rx3)
Warmup
Front Squat 5-5-5
Push Press 5-5-5
Thruster 5-5-5-5-10
WOD: 8 Min AMRAP
- 10 Thruster
- 2 Rope Climb
Rx 95/65
Rx2 75/55
Rx3 45/35
| 0% |  | |  | 0% |
| Tim | 46 Rx | | | Akiko | 70 Rx3 | | | Brooke | 47 Rx3 | |
|
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
| Cassandra | 10:11 Rx | | | Alma | 10:11 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 |
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