Public Whiteboard

Show WOD in Full Screen

Auto Scroll Page

Components

Water Break

Settings

WOD

25JUN2019

Warm-up

45 Seconds
Easy Row
Active Spidermans to Push-up

30 Seconds
Moderate Row
Mountain Climbers

20 Seconds
Faster Row
Steady Burpees

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

Mobility

Wrist Stretch: 1 Minute
Front Rack Stretch: 1 Minute

Strength & Skill

Burpees Over Rower:
1. Kick Back

Row:
1. Turn Up the Volume

Hang Power Clean:
1. Turn Up the Volume
2. Move Prep

Metcon

Water Break (3 Rounds for reps)

AMRAP 4:
27 Hang Power Cleans (95/65)
27 Burpees Over Rower
27/21 Calorie Row

Rest 4 Minutes

21 Hang Power Cleans (115/85)
21 Burpees Over Rower
21/15 Calorie Row

Rest 4 Minutes

15 Hang Power Cleans (135/95)
15 Burpees Over Rower
15/12 Calorie Row

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

Whiteboard:

Tuesday, June 25, 2019

Athletes:

Leaderboard

Water Break
Brendan Wuest	06/25/2019	245 Total Reps
Chris Seris	06/25/2019	209 Total Reps
Trenton Campbell	06/25/2019	207 Total Reps

Athletes

1

Brendan
Wuest

6:30 PM CrossFit

245 Total Reps

HPC115lbs,135lbs,155lbs

2

Chris
Seris

5:00 AM CrossFit

209 Total Reps

UB on HPC

3

Nick
Belden

5:15 PM CrossFit

208 Total Reps

82, 74, 52

4

Trenton
Campbell

4:00 PM CrossFit

207 Total Reps

5

Justin
Fadler

12:00 PM CrossFit

200 Total Reps

6

Jessica
Billham

9:30 AM CrossFit

186 Total Reps

UB HPC

6

Justin
Stein

9:30 AM CrossFit

186 Total Reps

79; 63; 44

7

Private

6:30 PM CrossFit

184 Total Reps

8

Kyle
Hardy

9:30 AM CrossFit

177 Total Reps

9

Jeremy
Chacon

9:30 AM CrossFit

175 Total Reps

10

Teresa
Koebbe

6:30 PM CrossFit

169 Total Reps

11

Caitlin
Brenner

5:15 PM CrossFit

167 Total Reps

12

Ben
Atkinson

4:00 PM CrossFit

156 Total Reps

13

Aaron
Emerson

12:00 PM CrossFit

152 Total Reps

14

Sarah
Berger

5:00 AM CrossFit

145 Total Reps

15

Chad
Miller

5:00 AM CrossFit

143 Total Reps

16

Micheal
Young

4:00 PM CrossFit

138 Total Reps

Yep...Burpees!

17

Kyle
Schreiber

5:15 PM CrossFit

137 Total Reps

18

Brandon
Theisen

5:00 AM CrossFit

136 Total Reps

19

Gary
Hilligoss

5:00 AM CrossFit

109 Total Reps

20

Travis
Kostello

9:30 AM CrossFit

200 Total Reps

21

Kaylee
Bonnett

6:30 PM CrossFit

158 Total Reps

RX weight, burpee step overs

22

Sarah
Griswold

6:30 PM CrossFit

148 Total Reps

55/65/75 lb.

23

Brandon
Gillett

5:15 PM CrossFit

140 Total Reps

95, 115, 115

24

Elegan
Kramer

5:00 AM CrossFit

63 Total Reps