Public Whiteboard

Show WOD in Full Screen

Auto Scroll Page

Components

Clean and Jerk

Metcon

Settings

WOD

07MAR2018

Chad Miller

Warm-up

Warm Up #7 (JR- 30 sec)

100 Jumping Jacks
High Knees - 30sec
Butt Kicks - 30sec
Frankenstein Walks - 30sec
Hallow Hold - 30sec
Back Extensions - 30sec
Sit-Ups - 30sec
Push Ups- 30sec

Stretch:
Calf Stretch, Quad Smash, Super couch, T-Twist, Pec/Lat

Strength & Skill

Clean and Jerk (20 minutes to build to a 3RM)

Metcon

Metcon (5 Rounds for reps)

5 Rds of 4 AMRAPs:

1 min. Bike Cal
1 min. Push Press (95/65)
1 min. Toe to Bar
1 min. Row Cal
Rest 1 minute.

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

Whiteboard:

Wednesday, March 07, 2018

Athletes:

Leaderboard

Clean and Jerk
Brendan Wuest		1 x 3 @ 265 lbs
Micheal Young		1 x 3 @ 225 lbs
Private		1 x 3 @ 185 lbs

Athletes

1

Brendan
Wuest

6:00 PM CrossFit

1 x 3 @ 265 lbs

225,245,265

2

Micheal
Young

6:00 PM CrossFit

1 x 3 @ 225 lbs

3

Private

CrossFit: 5:00 AM

1 x 3 @ 185 lbs

3

Justin
Fadler

9:30 AM CrossFit

1 x 3 @ 185 lbs

Sore back :(

4

Greg
Cochran

CrossFit: 5:00 AM

1 x 3 @ 165 lbs

5

Aaron
Emerson

6:00 PM CrossFit

1 x 3 @ 145 lbs

6

Derrick
Lehman

9:30 AM CrossFit

1 x 3 @ 135 lbs

6

Keith
Goforth

5:00 PM CrossFit

1 x 3 @ 135 lbs

7

Jim
Welch

6:00 PM CrossFit

1 x 3 @ 125 lbs

8

Michael
O'Hare

CrossFit: 5:00 AM

1 x 3 @ 115 lbs

9

Becca
Street

4:00 PM CrossFit

1 x 3 @ 110 lbs

10

Julie
Rausenberger

9:30 AM CrossFit

1 x 4 @ 105 lbs

Rest breaks between reps

10

Brandon
Theisen

CrossFit: 5:00 AM

1 x 3 @ 105 lbs

11

Caitlin
Brenner

5:00 PM CrossFit

1 x 3 @ 100 lbs

11

Sarah
Berger

CrossFit: 5:00 AM

1 x 3 @ 100 lbs

12

Kelly
Johansen

4:00 PM CrossFit

1 x 3 @ 95 lbs

13

Sangita
Aradhyula

9:30 AM CrossFit

1 x 3 @ 75 lbs

14

Linda
Boman

5:00 PM CrossFit

1 x 2 @ 85 lbs