WOD
 | Sun, Nov 12 2017 |  |
| CrossFit 20171112 | On-Ramp Day 3 | On-Ramp Day 5 |
CrossFit 20171112
(Time)
Core Warmup
Handstand Progression
20 Mins of HS Work
WOD: 3 Rounds
- 400m Run*
- 12 HSPU
- 20 Straight Leg Lifts
*Spartan participants perform 90 secs of air squats
| 0% |  | |  | 0% |
| Joey P | 14:01 Rx | | | Coach E | 14:07 Rx | Rx is hard | | Coach B | 17:13 Rx | | | Jacqueline | 12:10 | 90 sec squats due to Spartan | | Angelena | 12:34 | stink bug pushups | | Perry | 15:57 | box pushups | | Wayne | 16:52 | box pushups |
|
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
|
On-Ramp Day 5
(Reps, Onboarding)
Warm-Up
Movement Introduction
- Back Squat
- Toes-2-Bar Progression
WOD:
8 Min AMRAP
- 25 Situps
- 15 Pushups
- 10 Kettlebell Swings 35/18
| 0% | | | | 0% |
Planned: Sun,Dec29,2019 Sun,Nov3,2019 Tue,Mar12,2019 Sun,Feb17,2019 Tue,Nov27,2018 Mon,Nov19,2018 Sat,May12,2018 Tue,May1,2018 Mon,Feb26,2018 Fri,Jan26,2018 Mon,Jan22,2018 Sun,Dec10,2017
|
