Public Whiteboard

Show WOD in Full Screen

Auto Scroll Page

Components

Hit & Run

Settings

WOD

13AUG2019

Warm-up

200 Meter Run

60 SECONDS
Cossack Squats
Plate Front Raises to Overhead

40 SECONDS
Active Samson + Air Squat
Plate Hops

30 SECONDS
Slow Air Squats
Plate Counterbalance Squats

20 SECONDS
Squat Hold
Burpees to Plate

Mobility

DUMBBELL SQUAT HOLD: 1 MINUTE
DUMBBELL ANKLE STRETCH: 1 MINUTE EACH SIDE
CHILD'S POSE: 1 MINUTE

Strength & Skill

Dumbbell Power Snatches:
1. Hips
2. Elbows
3. Move Prep

Single Dumbbell Squats:
1. Hips
2. Elbows
3. Move Prep

Metcon

Looking for loads and variations that allow for a 18-24 minute workout

Hit & Run (Time)

4 Rounds:
400 Meter Run
12 Dumbbell Power Snatches (70/50)
21 Single Dumbbell Squats (70/50)

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

Whiteboard:

Tuesday, August 13, 2019

Athletes:

Leaderboard

Hit & Run
Trenton Campbell	08/13/2019	14:29
Justin Stein	08/13/2019	18:35
Kyle Hardy	08/13/2019	18:44

Athletes

1

Trenton
Campbell

12:00 PM CrossFit

14:29

2

Travis
Kostello

5:00 AM CrossFit

18:05

3

Justin
Stein

9:30 AM CrossFit

18:35

4

Kyle
Hardy

4:00 PM CrossFit

18:44

5

Greg
Cochran

5:00 AM CrossFit

19:31

6

Caitlin
Brenner

5:15 PM CrossFit

15:11

knkknnkkbkhbkbh, 25/35lbs

7

Cynde
Harger

5:00 AM CrossFit

16:01

40

8

Ben
Atkinson

4:00 PM CrossFit

17:03

60 lbs

9

Aaron
Emerson

9:30 AM CrossFit

17:47

60#

10

Ashley
Herrmann

5:15 PM CrossFit

18:12

40#

11

Brandon
Theisen

5:00 AM CrossFit

19:10

60# db

12

Bryan
Schell

5:15 PM CrossFit

20:31

started 60 for 1.5 rounds, then went to 50

13

Kyle
Nesselbush

5:15 PM CrossFit

20:35

50lb db snatch, 70lb db squat

14

Angela
McClure

5:00 AM CrossFit

20:58

35 lbs

14

Chad
Kottmann

5:00 AM CrossFit

20:58

50# snatch 65# squat

15

Kyle
Schreiber

9:30 AM CrossFit

21:11

60lb

16

Gary
Hilligoss

12:00 PM CrossFit

22:58

50#