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20JUL2019

SURROUND yourself with LIKE MINDED individuals

Warm-up

The CrossFit Warm-up

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Metcon

Flip Phone (6 Rounds for reps)

Teams of two, 6 Rounds of:

Minute 1: Power Snatch (75/55)
Minute 2: Box Jump Overs (24/20)
Minute 3: Kettlebell Swings (70/53)
Minute 4: Cal Bike
Minute 5: Thrusters (75/55)
Minute 6: Rest

*Partners switch every :30 seconds

Teams of 2 complete all five rounds together, with the first partner accumulating as many reps as possible in :30 seconds, then switching to the second partner who then also completes as many repetitions as possible in the remaining :30 seconds. Score is total reps as a team.

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

Whiteboard:

Saturday, July 20, 2019

Leaderboard

Men's Flip Phone
Trenton Campbell	07/20/2019	790 Total Reps
Chris Seris	07/20/2019	640 Total Reps
Ryan Schneider	07/20/2019	573 Total Reps

Women's Flip Phone
Teresa Koebbe	07/20/2019	595 Total Reps

Male Athletes

1

Trenton
Campbell

8:00 AM CrossFit

790 Total Reps

2

Chris
Seris

8:00 AM CrossFit

640 Total Reps

with Bob

3

Greg
Cochran

8:00 AM CrossFit

573 Total Reps

Ryan

3

Ryan
Schneider

8:00 AM CrossFit

573 Total Reps

greg

4

Mike
Conway

9:30 AM CrossFit

0 Total Reps

Forgot to count. :-/

5

Bob
Naes

8:00 AM CrossFit

640 Total Reps

45# BB with Chris

Female Athletes

1

Angela
McClure

9:30 AM CrossFit

595 Total Reps

w/teresa

1

Teresa
Koebbe

9:30 AM CrossFit

595 Total Reps

w/angela

2

Kelly
Johansen

8:00 AM CrossFit

575 Total Reps

44# kbs

2

Shannon
Moncheski

8:00 AM CrossFit

575 Total Reps

3

Kelsey
Keeve

8:00 AM CrossFit

535 Total Reps

3

Kimberly
Fleming

8:00 AM CrossFit

535 Total Reps

55lb 30kb w Kelsey

4

Sarah
Griswold

8:00 AM CrossFit

313 Total Reps

35# thrs. rd 3+/24” box/35# kb