WOD
 | Wed, Jan 24 2018 |  |
| CrossFit 20180124 | On-Ramp Day 6 | On-Ramp Day 4 |
CrossFit 20180124
(Time, Rx+, Rx2)
Warmup
Toes-2-Bar Progression
5 Min EMOTM
- 10 T2B (Rx+)
- 8 T2B (Rx)
- 8 Knees To Elbow (Rx2)
- 6 Straight Legs to 90 (Rx3)
WOD: 27-21-15-9
- Wall Balls
- Sumo Deadlift High Pull
Rx+ Unbroken
Rx Wall Ball 20/14, SDHP 75/55
Rx2 Wall Ball 14/8, KBHP 53/35
| 0% |  | |  | 0% |
| Jacqueline | 8:19 Rx | | | Celeste | 8:41 Rx | | | Brooke | 10:20 Rx | | | Tim | 10:35 Rx | | | Erica | 10:37 Rx | | | Coach E | 13:23 Rx | | | Adam | 13:38 Rx | | | Carly | 7:40 Rx2 | | | Alycia | 7:47 Rx2 | | | Alma | 8:25 Rx2 | | | Nancy | 8:38 Rx2 | 55# high pull | | Lili | 9:07 Rx2 | | | Cori P | 11:11 Rx2 | | | Stephen M | 11:38 Rx2 | | | Alden | 13:29 | 14/8, 53/35 |
|
On-Ramp Day 6
(Time, Rx+,  Onboarding)
Warm-up
Movement Introduction
- Sumo Deadlift High Pull
- Box Jumps
WOD:
5 Rounds of...
- 7 Wall Balls
- 7 Med Ball Cleans
- 7 Body Rows
Rx 14/8 Med Ball
Rx+ 20/14 Med Ball
| 0% | | | | 0% |
Planned: Tue,Dec31,2019 Thu,Mar14,2019 Tue,Feb19,2019 Thu,Nov29,2018 Mon,Oct22,2018 Mon,May14,2018 Thu,May3,2018 Fri,Mar2,2018 Wed,Feb28,2018 Sun,Jan28,2018 Wed,Jan24,2018 Tue,Dec12,2017| 1st | 6:58 Rx+ | Coach E Tue, Dec 31, 2019 | | 2nd | 7:01 Rx | Coach B Thu, Feb 16, 2017 | | 1st | 7:27 Rx+ | Joey P Fri, Mar 11, 2016 | | 2nd | 7:47 Rx+ | Josh Tue, Feb 19, 2019 | | 3rd | 6:54 Rx | Perry Thu, Feb 16, 2017 |
|
On-Ramp Day 4
(Time, Rx2, Onboarding)
Warm-Up
Movement Introduction
- Jump Rope
- Pullup Progression
- Dips
- Burpees
WOD:
3 Rounds of...
- 100 Jump Rope Singles
- 10 Burpees
- 10 Jumping Pullups
Rx2 is 50, 5, 5 reps
| 0% | | | | 0% |
Planned: Sun,Dec15,2019 Tue,Oct29,2019 Thu,Mar7,2019 Thu,Feb14,2019 Thu,Nov15,2018 Wed,Oct17,2018 Wed,May9,2018 Mon,May7,2018 Thu,Apr26,2018 Fri,Feb23,2018 Wed,Jan24,2018 Tue,Jan23,2018
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