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Ninja Turtles

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WOD

31JUL2019

Warm-up

60 Seconds
Easy Bike
PVC Straight Leg Swings (30 Each Side)

45 Seconds
Moderate Bike
PVC Pass Throughs

30 Seconds
Fast Bike
PVC V-Ups

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

Strength & Skill

Chest to Bar:
1. Push Away
2. Move Prep

Toes to Bar:
1. Push Away
2. Move Prep

Deadlifts:
1. Head-Butt / Butt-Head
2. Move Prep

Metcon

GYMNASTIC MOVEMENTS:
Choose chest to bar and toes to bar variations and/or rep schemes that you can complete unbroken every round

DEADLIFTS:
Choose a moderately heavy barbell weight, but one that you can complete unbroken each round

Ninja Turtles (Time)

Every 4 Minutes x 5 Rounds:
3 Chest to Bar Pull-ups
6 Toes to Bar
9 Deadlifts (225/155)
12/9 Cal Bike

*Score is the slowest interval of the 5

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

Whiteboard:

Wednesday, July 31, 2019

Athletes:

Leaderboard

Ninja Turtles
Trenton Campbell	07/31/2019	1:10
Casey Cromwell	07/31/2019	1:22
Teresa Koebbe	07/31/2019	1:58

Athletes

1

Trenton
Campbell

4:00 PM CrossFit

1:10

1:10, 1:05, 1:08, 1:09, 1:04

2

Travis
Kostello

9:30 AM CrossFit

1:21

1.2,1.15,1.21,1.17,1.15

3

Casey
Cromwell

9:30 AM CrossFit

1:22

Damn it Travis....

4

Kellsie
Mace

4:00 PM CrossFit

1:56

5

Teresa
Koebbe

9:30 AM CrossFit

1:58

1:38, 1:48, 1:49, 1:56, 1:58

6

Kyle
Hardy

4:00 PM CrossFit

2:05

1:22,1:25,1:35,1:44,2:05

7

Caitlin
Brenner

5:15 PM CrossFit

1:24

ring rows, v up, 135lbs

8

Kaylee
Bonnett

6:30 PM CrossFit

1:30

black banded PU, knee to chest , 105lbs

9

Jeremy
Chacon

4:00 PM CrossFit

1:34

1:34, 1:18, 1:17, 1:18, :59

9

Micheal
Young

4:00 PM CrossFit

1:34

Butterfly PUs and KTE

9

Shane
Briscuso

4:00 PM CrossFit

1:34

135lbs.

10

Rob
Zarrella

5:15 PM CrossFit

1:41

205 lb DL

11

Shannon
Moncheski

5:15 PM CrossFit

1:43

135lb, pu, ttb 1:35, 1:35, 1:41, 1:43

12

Becca
Street

5:00 AM CrossFit

1:57

Red band C2B K2C 155lbs

13

Benjamin
Sheldon

6:00 AM CrossFit

1:59

Almost C2B

13

Bryan
Schell

6:30 PM CrossFit

1:59

185#, k2c

14

Rick
Scott

6:30 PM CrossFit

2:14

15

Bob
Naes

4:00 PM CrossFit

2:22