WOD
 | Fri, Jan 26 2018 |  |
| CrossFit 20180126 | On-Ramp Day 7 | On-Ramp Day 5 |
CrossFit 20180126
(Reps)
Warmup
Pullup Progression:
Kipping/Butterfly Technique 5-5-5-5-5
WOD: Stations (30 sec on, 30 sec off - 4 rounds per station)
- Wall Balls 20/14
- Battle Ropes
- Landmine Press
- Slam Balls 20/10
- Sledge Hammers
- 10yd Plate Push 45/25
- Assault Bike
Lowest number of reps on each station for your score
| 0% |  | |  | 0% |
| Celeste | 178 Rx | | | Joey P | 154 Rx | | | Coach E | 142 Rx | | | Aaron W | 140 Rx | | | Carly | 138 Rx | | | Perry | 128 Rx | | | Nancy | 128 Rx | | | Alycia | 123 Rx | | | Cori P | 119 Rx | | | Coach B | 114 Rx | 🙊 | | Stephen M | 112 Rx | |
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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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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
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