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WOD

21JUN2019

Warm-up

1 Minute:
Easy Bike
Push-up to Down Dog
PVC Pass Throughs

45 Seconds:
Moderate Bike
Inchworm to Push-up
PVC Lat Stretch

30 Seconds:
Faster Bike
Up Dog to Down Dog
PVC Pass Throughs (More Narrow)

Modified Barbell Warm-up:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Romanian Deadlifts

Mobility

Post Chest Stretch: 45 Seconds Each Side
Post Underarm Stretch: 45 Seconds Each Side

Strength & Skill

Lateral Barbell Burpee:
1. Footwork
2. Move Prep

Power Snatch:
1. Launch Button
2. Move prep

Metcon

Rush Hour (Time)

On the 4:00 x 5 Rounds:
14/10 Calorie Bike
10 Lateral Barbell Burpees
5 Power Snatches (135/95)

*Slowest round is recorded

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

Whiteboard:

Friday, June 21, 2019

Athletes:

Leaderboard

Rush Hour
Brendan Wuest	06/21/2019	1:30
Justin Stein	06/21/2019	2:25

Athletes

1

Brendan
Wuest

5:15 PM CrossFit

1:30

#165,1:25,1:27,1:30,1:27,1:24

2

Nick
Belden

4:00 PM CrossFit

2:21

3

Justin
Stein

9:30 AM CrossFit

2:25

4

Caitlin
Brenner

4:00 PM CrossFit

2:05

so, 75lbs

5

Katie
Pandolfo

9:30 AM CrossFit

2:20

220;211;214;220;215 65#

6

Ninette
Campbell

5:15 PM CrossFit

2:24

85#

7

Teresa
Koebbe

9:30 AM CrossFit

2:27

75#

8

Kaylee
Bonnett

5:15 PM CrossFit

2:31

85lbs

9

Zack
Dorton

6:30 PM CrossFit

2:36

10

Benjamin
Sheldon

6:00 AM CrossFit

2:41

#95

11

Karen
Shebik

5:15 PM CrossFit

2:43

65 snatch

12

Ben
Atkinson

4:00 PM CrossFit

2:52

105 lbs

12

Greg
Cochran

5:00 AM CrossFit

2:52

115 lbs snatch

13

Jason
Hoffman

5:00 AM CrossFit

3:04

95 lb snatch

14

Adam
Wehrmeister

4:00 PM CrossFit

3:12

95lbs

15

Jessica
Billham

6:30 PM CrossFit

3:13

95 x 1 round 85 x 4 rds

16

Bob
Naes

4:00 PM CrossFit

3:15

35# 10 reps for snatches

16

Jimmy
Moncheski

5:00 AM CrossFit

3:15

105lbs 2:45,2:39,2:41,2:50,3:15

17

Jeremy
Chacon

4:00 PM CrossFit

3:47

115#