Public Whiteboard

Show WOD in Full Screen

Auto Scroll Page

Components

Metcon

Push Press

Settings

WOD

30APR2018

Brett Wang

Warm-up

Warm Up # 2 (60 Sec)

Perform 60 seconds of each movement, then stretch. Keep movements to a moderate pace.

Alternating Step Ups
Jump Rope
Inchworm
Walking Lunge
Kettlebell Swing
Push Ups
Air Squats
Jump Rope
Burpees

1 Lap Run

Metcon

Metcon (Time)

For Time:
200m Run
27 Wall Balls
27 Box Jumps
200m Run
21 Wall Balls
21 Box Jumps
200m Run
15 Wall Balls
15 Box Jumps
200m Run
9 Wall Balls
9 Box Jumps
200m Run

Prescription:
Rx+ 30/20#, 30/24"
Rx 20/14#, 24/20"
Sc 14/10#, 20"/Step-Up

Strength & Skill

Push Press (Build to a heavy 3RM with remaining time)

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

Whiteboard:

Monday, April 30, 2018

Athletes:

Athletes

1

Justin
Fadler

9:30 AM CrossFit

16:13

2

Michael
O'Hare

CrossFit: 5:00 AM

13:42

3

Brandon
Theisen

CrossFit: 5:00 AM

13:44

3

Nick
Johnson

6:00 PM CrossFit

13:44

4

Shannon
Moncheski

4:00 PM CrossFit

14:06

14lb

5

Justin
Stein

9:30 AM CrossFit

14:12

6

Teresa
Koebbe

6:00 PM CrossFit

14:33

7

Julie
Rausenberger

12:00 PM CrossFit

15:12

8

Rebekah
Sillman

12:00 PM CrossFit

15:28

9

Caitlin
Brenner

5:00 PM CrossFit

16:00

10

Ross
Hardy

9:30 AM CrossFit

16:01

11

Jason
Hoffman

6:00 AM CrossFit

16:17

12

Bob
Naes

4:00 PM CrossFit

16:55

13

Ryan
Schneider

9:30 AM CrossFit

16:58

25 POUND

14

Chad
Miller

CrossFit: 5:00 AM

17:23

15

Sarah
Berger

CrossFit: 5:00 AM

17:34

16

Linda
Boman

5:00 PM CrossFit

17:40

17

Becca
Brenner

5:00 PM CrossFit

17:44

18

Caleb
Welchans

CrossFit: 5:00 AM

18:40

19

David
Paulzine

9:30 AM CrossFit

19:12

20

Lisa
Goforth-Naes

5:00 PM CrossFit

17:12

6# wb, 18" box

21

Matt
Fuglsang

4:00 PM CrossFit

17:16

22

Dale
Hollenbeck

5:00 PM CrossFit

18:15

bicycle 42 cal time of other runners 20lb ball

23

Angela
McClure

CrossFit: 5:00 AM

18:50

14 lb ball, 18 in box

24

Bryan
Schell

CrossFit: 5:00 AM

19:45

20#, 20"

24

Lily
Schell

CrossFit: 5:00 AM

19:45

10# wb, 20" box