WOD
 | Thu, Dec 14 2017 |  |
| CrossFit 20171214 | On-Ramp Day 7 |
CrossFit 20171214
(Time, Rx2, Rx3)
Warmup
Handstand Strength - build up to 5 minutes aggregate in a handstand position (headstand, frogstand, elbow, wall, freestanding)
The 12 WODs of Christmas: 8 Rounds of...
- 8 Maids Toes-2-Bar
- 8 Maids Box Jumping
- 8 Maids a Burpee
- 8 Maids a Wall Balling
Rx2 6 Rounds
Rx3 4 Rounds
| 0% |  | |  | 0% |
| Coach J | 17:41 Rx | | | Alma | 18:15 Rx | | | Cori P | 23:20 Rx | | | Tim | 27:01 Rx | | | Brooke | 19:01 Rx2 | | | Erica | 23:49 Rx2 | |
|
On-Ramp Day 7
(Time, Rx+,  Onboarding)
Warm-up
Movement Introduction
- Front Squat
- Rope Climb
Chipper WOD:
- Row 400m
- 1 Rope Climb*
- 15 Walking Lunges
- 15 Sumo Deadlift High Pull (KB)
- 15 Box Jumps 24/20
- 15 Knees-to-Elbow
- 1 Rope Climb*
- Run 400m
Rx+ SDHP 53/35
Rx SDHP 35/18
*may substitute 3 rope lowers for 1 rope climb
| 0% | | | | 0% |
Planned: Sun,Jan5,2020 Tue,Nov5,2019 Thu,Feb21,2019 Sun,Dec2,2018 Sat,Dec1,2018 Wed,Oct24,2018 Wed,May16,2018 Sat,May5,2018 Mon,Mar5,2018 Tue,Jan30,2018 Fri,Jan26,2018 Thu,Dec14,2017
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