WOD
 | Wed, Nov 8 2017 |  |
| CrossFit 20171108 | On-Ramp Day 10 | On-Ramp Day 12 | Other Results |
CrossFit 20171108
(Time, Rx2, Rx3)
Warmup
Hang Clean 3-3-2-2-1-1-1...
WOD:
- 20 Sumo Deadlift High Pull
- 20 Push Jerk
- 20 Hang Power Snatch
- 20 OH Squat
- 20 Clean & Press
*all reps must be touch-n-go (5 bar over burpees every time you drop the bar)
Rx 75/55
Rx2 65/45
Rx3 45/35
| 0% |  | |  | 0% |
| Coach J | 6:11 Rx | | | Wayne | 6:39 Rx | | | Jacqueline | 9:41 Rx | | | Carrie | 11:15 Rx | | | Alden | 7:30 Rx2 | | | Stephen M | 9:27 Rx2 | | | Perry | 10:34 Rx2 | | | Emma | 10:38 Rx2 | | | Rene | 9:20 Rx3 | | | Coach B | 10:04 Rx3 | | | Coach E | 10:34 Rx3 | | | Carly | 11:00 Rx3 | | | Erica | 11:10 Rx3 | |
|
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 | | 2nd | 137 | Perry Sun, Feb 26, 2017 |
| Alma | 231 Rx+ | 26# | | Cassandra | 137 Rx | | | Alycia | 225 | Training bar/18# kb | | Cori P | 150 | training bar |
|
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
| Avery | 6:31 Rx | 200m row | | Elly | 6:32 Rx | 200m row |
|
