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Components

Back Squat

Escape From Wonderland

Settings

WOD

17JUN2019

Warm-up

1 Minute
Easy Row
Glute Bridges + Air Squats
Moderate Row
Right Leg Glute Bridge + Air Squats
Faster Row
Left Leg Glute Bridge + Air Squats
*30 seconds for glute bridge, 30 seconds for air squats

Barbell Warm-up:
5 Good Mornings
5 Elbow Rotations
5 Pausing Back Squats
5 Strict Press & Reach
5 Romanian Deadlifts
5 Pausing Front Squats

Mobility

Pigeon Pose: 30 Seconds Each Side
Back Squat Hold: 1 Minute Hold

Strength & Skill

Squats:
1. "Hide Your Butt"
2. Find Your Heels
3. Move Prep

-Perform weightlifting section

Row:
1. Find Your Heels

Double Unders:
1. Kiss Your Heels
2. Move Prep

Weightlifting

Back Squat (3 Sets of 6 Reps)

Metcon

Escape From Wonderland (Time)

3 Rounds:
75 Double Unders
50 Air Squats
25/18 Calorie Row

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

Whiteboard:

Monday, June 17, 2019

Athletes:

Leaderboard

Back Squat
Justin Fadler		3 x 6 @ 365 lbs
Brendan Wuest		3 x 6 @ 335 lbs
Trenton Campbell		3 x 6 @ 315 lbs

Athletes

1

Justin
Fadler

12:00 PM CrossFit

3 x 6 @ 365 lbs

2

Trenton
Campbell

4:00 PM CrossFit

3 x 6 @ 275 lbs

3

Zack
Dorton

12:00 PM CrossFit

3 x 6 @ 265 lbs

275# 295#

4

Chris
Seris

6:30 PM CrossFit

3 x 6 @ 245 lbs

4

Greg
Cochran

5:00 AM CrossFit

3 x 6 @ 245 lbs

need to go up

4

Kyle
Nesselbush

5:15 PM CrossFit

3 x 6 @ 245 lbs

5

Josiah
Peacock

4:00 PM CrossFit

3 x 6 @ 235 lbs

6

Jason
Hoffman

5:00 AM CrossFit

3 x 6 @ 225 lbs

7

Ben
Atkinson

4:00 PM CrossFit

3 x 6 @ 205 lbs

7

Brandon
Theisen

5:00 AM CrossFit

3 x 6 @ 205 lbs

7

Kyle
Schreiber

9:30 AM CrossFit

3 x 6 @ 205 lbs

1x5 @ 225

7

Mike
Conway

6:30 PM CrossFit

3 x 6 @ 205 lbs

8

Travis
Kostello

6:30 PM CrossFit

3 x 6 @ 195 lbs

9

Aaron
Emerson

12:00 PM CrossFit

3 x 6 @ 175 lbs

10

Teresa
Koebbe

4:00 PM CrossFit

3 x 6 @ 165 lbs

11

Bob
Naes

4:00 PM CrossFit

3 x 6 @ 155 lbs

12

Shane
Briscuso

9:30 AM CrossFit

3 x 6 @ 145 lbs

Building backup?!

13

Angela
McClure

6:30 PM CrossFit

3 x 6 @ 135 lbs

14

Jonelle
Harris

4:00 PM CrossFit

3 x 6 @ 125 lbs

15

Becca
Street

5:00 AM CrossFit

3 x 6 @ 105 lbs

15

Julie
Rausenberger

9:30 AM CrossFit

3 x 6 @ 105 lbs

15

Karen
Shebik

5:15 PM CrossFit

3 x 6 @ 105 lbs

Heel lift

15

Kaylee
Bonnett

5:15 PM CrossFit

3 x 6 @ 105 lbs

16

Lisa
Goforth-Naes

5:15 PM CrossFit

3 x 6 @ 60 lbs

17

Justin
Stein

9:30 AM CrossFit

2 x 6 @ 275 lbs

17

Kyle
Hardy

9:30 AM CrossFit

2 x 6 @ 225 lbs

17

Ninette
Campbell

4:00 PM CrossFit

2 x 6 @ 165 lbs

17

Benjamin
Sheldon

6:00 AM CrossFit

1 x 6 @ 255 lbs

17

Caitlin
Brenner

5:15 PM CrossFit

1 x 6 @ 125 lbs

17

Ross
Hardy

12:00 PM CrossFit

1 x 6 @ 205 lbs