WOD
 | Tue, Dec 5 2017 |  |
| CrossFit 20171205 | On-Ramp Day 12 | On-Ramp Day 3 |
CrossFit 20171205
(Time)
Warmup/Squat Mobility
Squat Clean 3-3-3-3-3
Double Unders 20-20-20
WOD:
- 30 STOH 45/35
- 30 Cal Assault Bike
- 30 STOH 45/35
50 GHD Situps Cooldown
| 0% |  | |  | 0% |
| Wayne | 2:10 Rx | | | Coach J | 2:19 Rx | | | Tim | 3:40 Rx | | | Jacqueline | 3:45 Rx | | | Brooke | 4:48 Rx | | | Nino | 5:18 Rx | | | Coach B | 7:02 Rx | | | Alma | 7:06 Rx | | | Cori P | 9:35 Rx | |
|
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 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
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