Hero WOD: “Ralph” – CFS

Aug 22nd, 2017

Category: CrossFit

Hero WOD: “Ralph” – CFS

JBO

There will be NO babysitting this Saturday. Babysitting will resume on Saturday, September 2nd from 9-11AM. We apologize for the inconvenience!

Warm-up
2 Rounds
10 Good Mornings
5 Burpee Lateral Jumps
5 Rope Pull Ups or Pull to Stands
200m Run

Accessory
Romanian Deadlift
3×10
Dumbbells can be used for anyone who is not comfortable with the the bar in this movement. This should be around 50-60% of your max deadlift.

Skill
Rope Climbs – “Rope Climbs as a Skill: Video”

Hero WOD (30 Min Hard Cap)
“Ralph”
4 Rounds
8 Deadlifts (250,165)
16 Burpees
3 Rope Climbs
600m Run

Level 3- 215,135
Level 2 – 185, 115
Level 1 – 135,95

Skills Class @ 7pm in Southie Green
Handstand Push-Ups! All levels are welcome, we have progressions and scaling options for those of you that have never kicked up on the wall before to those that are ready for deficit and parallette HSPU, and everyone in between!

DISCUSSION 7 Comments

  1. Jen Merinder 08/23/2017 at 4:45 pm

    31:06 Adv

  2. Joel Carpenter 08/23/2017 at 12:30 pm

    Ralph: 31:20 L2

  3. Chad Kucera 08/23/2017 at 2:03 am

    Ralph: 29:21 Rx

  4. Jason Barrow 08/23/2017 at 12:49 am

    Ralph: 29:44 Rx

  5. Dan Palermo 08/23/2017 at 12:20 am

    Ralph: 20:15 RX

  6. Trevor 08/23/2017 at 12:15 am

    21:37 Rx.

  7. Ben Brauer 08/22/2017 at 4:25 pm

    Ralph: 24:21 Rx