Public Whiteboard

Show WOD in Full Screen

Auto Scroll Page

Components

Kettlebell

Metcon

Settings

WOD

10/17/2018 - Wednesday's WOD

5 Minutes with Lacrosse Ball or bands.

3 Rounds:
8 Figure 4's (4 each leg)
10 Pass Throughs
10 Sampson Lunges
10 Single arm presses (5 each arm, light)

Kettlebell

10 KB Swings EMOM 10 Minutes

Metcon (Time)

Regional Event 6 Remix
50 Cal Row
then,
16 C2B
9 Strict HSPU
5 Rounds

Cash Out

3 x 10
GHD Sit-ups
Back Ext.

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

Whiteboard:

Wednesday, October 17, 2018

Leaderboard

Men's Kettlebell
Trevor Derby	08/26/2020	10 x 10 @ 98 lbs
Keith Bock	08/26/2020	10 x 10 @ 98 lbs
Tim Fulton	04/05/2019	10 x 10 @ 97 lbs

Women's Kettlebell
Nicky Schwanz	05/29/2019	10 x 10 @ 70 lbs
Private	04/05/2019	10 x 10 @ 70 lbs
Annie Giddens	08/26/2020	10 x 10 @ 70 lbs

Male Athletes

1

Chad
Jacquay

CrossFit: 4:30 PM

10 x 10 @ 70 lbs

1

Edward
Garcia

CrossFit: 6:00 AM

10 x 10 @ 70 lbs

2

Drew
Bogs

CrossFit: 7:00 AM

3 x 10 @ 53 lbs

7 X 10 35 lbs

Female Athletes

1

Paula
Mamani

CrossFit: 7:00 AM

10 x 10 @ 45 lbs

2

Amanda
Krafft

CrossFit: 5:30 PM

10 x 10 @ 35 lbs

2

Amber
Simons

CrossFit: 7:00 AM

10 x 10 @ 35 lbs

2

Nicky
Schwanz

CrossFit: 9:30 AM

10 x 10 @ 35 lbs

3

Sarah
Wyall

CrossFit: 5:30 PM

10 x 10 @ 25 lbs

4

Private

CrossFit: 12:00 PM

10 x 10 @ 0 lbs