CrossFit Stafford VA: 11-23-2011 WOD:

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New Athlete Ramp-Up Program

The Ramp-Up is a requirement for new athletes looking to join CrossFit Stafford. The Group Ramp-Up runs once monthly and involves intensive instruction on foundational movements and principals integral to CrossFit. The primary objective is to impart an understanding of training concepts as well as a proficiency of movements in order to give each athlete new to CrossFit a solid foundation prior to joining a WOD. Please email us for registration information.

CrossFit Stafford VA: 11-23-2011 WOD:

11-23-2011 WOD:

7 MIN CLOCK WOD:

• 3 KBS (M#53/W#35)

• 3 WALL BALL

• 1 ROPE CLIMB (SUB 10 TOWEL PULLUPS)

• 6 KBS

• 3 WALL BALL

• 1 ROPE CLIMB

***CONTINUE ADDING 3 REPS TO KBS AND WB UNTIL THE 7 MIN CLOCK EXPIRES. SCORE IS TOTAL REPS OF KBS AND WB, NOT ROPE CLIMB.

MULTIPLY SCORE BY 10, THEN COMPLETE THAT NUMBER IN METERS ON THE ROWER FOR TIME.

**EXTRA CREDIT: SLED PULL 100 METERS, 20 GHD SITUPS

***SKILL WORK: GOBLET SQUATS

Posted by CrossFit Stafford at 11/22/2011 6:35 PM

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