WOD
 | Thu, Oct 19 2017 |  |
 | Happy Birthday: Coach C |
| CROSSFIT OPEN 15.3 | On-Ramp Day 3 | On-Ramp Day 6 | On-Ramp Day 12 |
CROSSFIT OPEN 15.3
(Reps, Rx2, Rx3)
Warmup: 2 Rounds
200m Run
30s Runner's Stretch (ea leg)
10 Weighted Situps
Skill: Jump Rope
CrossFit Open 15.3
14 Min AMRAP of...
- 7 Muscle Ups
- 50 Wall Balls 20/14
- 100 Double Unders
Rx2 (Masters) go in reverse order (can replace MU's with Pullups and Dips)
Rx3 (Scaled) 50 Wall Balls/100 Singles (no MU's)
INTENDED STIMULUS
This is a CrossFit Games Open workout from 2015.
All athletes should aim to complete 1.5 to 2 rounds of today's workout. Advanced athletes should push past 2 rounds.
This is a high-rep, stamina-based workout. Athletes should break the larger sets into small, manageable chunks in order to keep moving.
| 0% |  | |  | 0% |
| 1st | 271 Rx2 | Coach B Wed, Oct 24, 2018 | | 2nd | 348 Rx3 | Tracy L Tue, May 3, 2022 | | 3rd | 321 | Chloe Tue, May 3, 2022 | | 1st | 316 Rx | Coach J Wed, Oct 24, 2018 | | 2nd | 199 Rx3 | Aaron D Tue, May 3, 2022 |
| Coach J | 203 Rx | | | Tim | 518 Rx3 | | | Brooke | 336 Rx3 | |
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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
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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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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
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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 |
| Cassandra | 8:10 Rx+ | | | Alma | 6:35 Rx | |
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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
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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
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