Public Whiteboard

Show WOD in Full Screen

Auto Scroll Page

Components

Kesämökki

Settings

WOD

Kesämökki

7-3-15

Lot trips
high knees x2
butt kicks x2
carioca
over under
foot crossover
spiderman
samson

Warm-up

10 min Mobility
wrist and ankle mobility for Thrusters
use voodoo bands and resistance bands

Kesämökki (AMRAP - Rounds and Reps)

12 min AMRAP
200m run
20 thrusters 75/55
10 burpees

Made this one up in Finland at my wife's Summer Cottage hence the name Kesämökki which of course means Summer cottage

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

Whiteboard:

Friday, July 03, 2015

Leaderboard

Men's Kesämökki
Joe Andrews	07/03/2015	3 + 7
Cameron Hunt	07/03/2015	3 + 0

Women's Kesämökki
No female leaders to show...

Male Clients

1

Joe
Andrews

5:30 AM CrossFit

3 + 7

2

Cameron
Hunt

5:30 AM CrossFit

3 + 0

2

Gregg
Anderson

4:30 PM CrossFit

3 + 0

2

Zach
King

5:30 AM CrossFit

3 + 0

3

Allen
Brown

5:30 AM CrossFit

2 + 16

4

Hayden
Hampton

6:30 AM CrossFit

3 + 16

45lbs bar

5

kirk
sanderson

6:30 AM CrossFit

3 + 0

55lbs

6

Justin
Hignight

CrossFit open

2 + 29

45# bar

7

Damon
Hampton

6:30 AM CrossFit

2 + 11

45lb bar

8

Demarcus
Pegue II

5:30 AM CrossFit

2 + 9

9

Rick
Pavick

8:30 AM CrossFit

2 + 0

2 rds & run

Female Clients

1

Ellen
Andrews

4:30 PM CrossFit

3 + 10

2

Molly
Cross

4:30 PM CrossFit

3 + 8

3

Private

5:30 AM CrossFit

3 + 4

4

Stacy
Yates

6:30 AM CrossFit

3 + 2

35#

5

Brooke
Cherry

5:30 AM CrossFit

3 + 1

35#

5

Julie
Sanderson

5:30 AM CrossFit

3 + 1

15#

6

Britton
Anderson

CrossFit open

3 + 0

35lb bar

6

Sonja
Hubbard

6:30 AM CrossFit

3 + 0

35#

7

Kristen
Smith

8:30 AM CrossFit

2 + 6

35#

8

Janie
Sosa

8:30 AM CrossFit

2 + 0

2 plus a row: wallballs instead of thrusters