WOD
 | Thu, Nov 30 2017 |  |
| CrossFit 20171130 | On-Ramp Day 12 | On-Ramp Day 1 | On-Ramp Day 10 |
CrossFit 20171130
(Reps, Rx+, Rx2, Rx3)
Warmup
Ring Muscle Up 5-5-5-5
WOD: 70% of Crossfit Open 16.1
14 Min AMRAP of...
- 25 ft OH Walking Lunge
- 8 Burpees
- 25 ft OH Walking Lunge
- 8 Pullups
Rx+ (Open) 95/65, Chest-2-Bar Pullups
Rx (Masters) 65/45, Pullups
Rx2 (Scaled) 45/35, Jumping Pullups
Rx3 (Scaled Masters) no weight, Jumping Pullups
| 0% |  | |  | 0% |
| Alma | 169 Rx2 | | | Cori P | 132 Rx3 | | | Erica | 124 Rx3 | | | Angelena | 117 Rx3 | | | Alycia | 115 Rx3 | |
|
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
|
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 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 |
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