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5x 3 AMRAP: Squat-Sit ...
290 Double Unders
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Location
(All)
Milton Strength and Conditioning
Program
Boot Camp
CrossFit
CrossFit Kids
HIIT (High Intensity Interval Training)
Personal Training
Travel WOD
Date
WOD
02.07.2017 - Milton Strength and Conditioning
Class
(All)
6:00 AM CrossFit
7:30 AM CrossFit
8:30 AM CrossFit
9:30 AM CrossFit
11:45AM Express
PRIVATE CLASS 4:30pm
5:30 PM CrossFit
6:30 PM Crossfit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
40 (24/16)
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
video library
.
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
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