Public Whiteboard

Show WOD in Full Screen

Auto Scroll Page

Components

5x 3 AMRAP: Squat-Sit ...

290 Double Unders

Settings

WOD

02.07.2017

Weekly Reminders!

“Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.” Arnold Swcharzeneggar

Metcon

5x 3 AMRAP: Squat-Sit-Push-Pull (AMRAP - Rounds and Reps)

Rx: Against a 3 minute running clock, complete as many rounds and reps as possible of:
40 Air Squats
30 Sit-Ups
20 Push-Ups
10 Strict Pull-Ups (NO KIPPING ALLOWED)

Rx+: Against a 3 minute running clock, complete as many rounds and reps as possible of:
50 Air Squats
40 Sit-Ups
30 Push-Ups
20 Kipping Pull-Ups (KIPPING ALLOWED)

Both Rx and Rx+ REST 2 minutes between sets, and pick up the next set where you left off. Complete a total of five sets.

Cash Out

290 Double Unders (Time)

50-40-30-20-10-20-30-40-50- 10 minute time cap

All sets must be unbroken, each set you start back at 0 if you break.
Between each successful set the rope must be stopped voluntarily.

If you don't have double-unders this is your time to practice!

Want to see some of these movements in action? Check out our .

Whiteboard:

Tuesday, February 07, 2017

Leaderboard

Men's 5x 3 AMRAP: Squat-Sit ...
Julian Krevere	02/07/2017	5 + 57
Matt Carson	02/07/2017	4 + 33

Women's 5x 3 AMRAP: Squat-Sit ...
No female leaders to show...

Male Athletes

1

Jeff
Barr

6:30 PM Crossfit

4 + 60

2

Justin
Bachtell

5:30 PM CrossFit

4 + 6

ouch

3

Eric
Richards

7:30 AM CrossFit

4 + 0

1st rd - 2:58, way slower after, first WOD back

4

Chris
Lohmann

PRIVATE CLASS 4:30pm

3 + 126

5

Adam
Levine

8:30 AM CrossFit

3 + 96

6

Francisco
Molina

6:30 PM Crossfit

3 + 92

7

Jason
Saude

11:45AM Express

3 + 86

36 Situps into 4th

8

Scott
Jones

6:00 AM CrossFit

3 + 61

9

AJ
Gill

6:00 AM CrossFit

3 + 44

10

Richard
Young

11:45AM Express

3 + 41

11

Jonathan
Rookes

6:00 AM CrossFit

3 + 37

12

David
Cano

6:00 AM CrossFit

3 + 23

13

Brian
Craig

8:30 AM CrossFit

2 + 50

Pull ups slow

14

Julian
Krevere

5:30 PM CrossFit

5 + 57

15

Matt
Carson

PRIVATE CLASS 4:30pm

4 + 33

16

Brent
Albrecht

5:30 PM CrossFit

3 + 96

17

Brad
Voosen

11:45AM Express

3 + 95

18

Bill
Crawford

11:45AM Express

4 + 51

Jumping Pull ups, hand release push ups

19

Brian
McGuffey

7:30 AM CrossFit

4 + 20

last 15 pullups assisted with purple band

20

Matt
Nagy

9:30 AM CrossFit

4 + 10

2rds seated bb pu;2 rds bentovr barbell @115

21

Apoorva
Patel

6:30 PM Crossfit

3 + 55

22

Anthony
Carathimas

5:30 PM CrossFit

3 + 31

23

Nathan
Patterson

7:30 AM CrossFit

3 + 20

24

Mike
Dieterle

5:30 PM CrossFit

3 + 0

Female Athletes

1

Tammy
Dennard

9:30 AM CrossFit

3 + 71

2

Jordan
Brisson

6:00 AM CrossFit

3 + 64

3

Michele
Hovis

8:30 AM CrossFit

3 + 29

4

Patricia
Saude

9:30 AM CrossFit

2 + 118

5

Ellen
Kish

9:30 AM CrossFit

2 + 96

6

Katie
Zack

11:45AM Express

2 + 10

7

Cortney
Nelms

11:45AM Express

1 + 132

8

Erin
Halicki

6:30 PM Crossfit

4 + 40

8

Jenny
Grossman

7:30 AM CrossFit

4 + 40

knee pu, bar pull up on ground

9

Brittany
Dieterle

7:30 AM CrossFit

4 + 0

pullups on bar

10

Kimber
Kennedy

5:30 PM CrossFit

3 + 95

Everything's RX but pull ups

11

Beth
Pitts

8:30 AM CrossFit

3 + 90

Knee pushups & low bar pull ups

11

Jocelyn
MacKinnon

9:30 AM CrossFit

3 + 90

RX, bar bell pull ups, knee push ups

12

Taylor
Moore

9:30 AM CrossFit

3 + 80

pull ups w/bar

13

Heather
Harmon

7:30 AM CrossFit

3 + 30

pull up on low bar

14

Annice
Silimon

11:45AM Express

0 + 0

RX+ but I did burpees 4r 23reps