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Components

Hot Sauce

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WOD

23JUL2019

Warm-up

30 SECONDS
Easy Row
Active Spidermans
PVC Pass Throughs

Moderate Row
Active Samson + Air Squat
PVC Lat Stretch

Faster Row
Push-up to Down Dog
PVC Overhead Squats

MODIFIED BARBELL WARMUP
5 Good Morning
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Presses
5 Snatch Grip Romanian Deadlifts
5 Overhead Squats

Strength & Skill

Lateral Erg Burpee:
1. Lean In
2. Move Prep

Row
1. Lean In
2. Move Prep

Overhead Squats:
1. Elbows Down
2. Move Prep

Metcon

Athletes should be able to complete 30, 25, 20, and 15 reps unbroken respectively when fresh

Hot Sauce (AMRAP - Reps)

AMRAP 3:
21/15 Calorie Row
21 Lateral Erg Burpees
Max Overhead Squats (75/55)

REST 3 MINUTES

AMRAP 3:
18/13 Calorie Row
18 Lateral Erg Burpees
Max Overhead Squats (95/65)

REST 3 MINUTES

AMRAP 3:
15/11 Calorie Row
15 Lateral Erg Burpees
Max Overhead Squats (115/85)

REST 3 MINUTES

AMRAP 3:
12/9 Calorie Row
12 Lateral Erg Burpees
Max Overhead Squats (135/95)

*The score today is total number of squats completed at each weight

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

Whiteboard:

Tuesday, July 23, 2019

Leaderboard

Men's Hot Sauce
Trenton Campbell	07/23/2019	68 Reps
Justin Stein	07/23/2019	59 Reps
Chris Seris	07/23/2019	44 Reps

Women's Hot Sauce
Casey Cromwell	07/23/2019	73 Reps
Teresa Koebbe	07/23/2019	32 Reps
Ninette Campbell	07/23/2019	25 Reps

Male Athletes

1

Trenton
Campbell

4:00 PM CrossFit

68 Reps

25,18,14,11

2

Justin
Stein

9:30 AM CrossFit

59 Reps

23; 13; 12; 11

3

Chris
Seris

6:30 PM CrossFit

44 Reps

10, 11, 14, 9

4

Jeremy
Chacon

9:30 AM CrossFit

34 Reps

bad idea

5

Kyle
Hardy

4:00 PM CrossFit

27 Reps

13,8,5,3 Stein is my hero!

6

Kyle
Schreiber

9:30 AM CrossFit

16 Reps

7

Travis
Kostello

12:00 PM CrossFit

49 Reps

75=12 95=12 105=13 115=12

8

Aaron
Emerson

12:00 PM CrossFit

30 Reps

50,60,70,80 dbsq

9

Brandon
Theisen

5:00 AM CrossFit

27 Reps

55,65,75,75

10

Bryan
Schell

6:30 PM CrossFit

26 Reps

75, 95, 115, 115

11

Jimmy
Moncheski

5:00 AM CrossFit

21 Reps

65,75,85,95lbs

12

Kyle
Nesselbush

5:15 PM CrossFit

18 Reps

65/85/95/105 OH squats

13

Gary
Hilligoss

5:00 AM CrossFit

0 Reps

Female Athletes

1

Casey
Cromwell

9:30 AM CrossFit

73 Reps

18, 18, 19, 18

2

Cynde
Harger

5:00 AM CrossFit

51 Reps

3

Teresa
Koebbe

9:30 AM CrossFit

32 Reps

4

Ninette
Campbell

4:00 PM CrossFit

25 Reps

Burpees and row day 2

5

Kaylee
Bonnett

6:30 PM CrossFit

53 Reps

45, 55, 65, 75lbs

6

Kelly
Johansen

12:00 PM CrossFit

31 Reps

35,45,55,65

7

Shannon
Moncheski

4:00 PM CrossFit

22 Reps

45,55,65,75

8

Lily
Schell

6:30 PM CrossFit

9 Reps

45 lbs.