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Components
Metcon
Settings
Location
(All)
Fusion Training
Program
CrossFit
Date
WOD
Wicked Witch of the Boro - Fusion Training
Class
(All)
6:15 AM
8:15 AM
9:15 AM OPEN GYM
10:15 AM OPEN GYM
11:15 AM OPEN GYM
12:15 PM
1:30 PM OPEN GYM
2:30 PM OPEN GYM
3:30 PM
4:30 PM
5:30 PM
6:30 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
47 (23/24)
WOD
Wicked Witch of the Boro
If you are looking for a workout to toughen you up, today's is the one. Show up today and you will have the opportunity to push yourself to and beyond your limits.
The row is not necessarily the place to win the workout. It may be worth it to add 10-sec to your 500m split pace and be breathing a little easier heading into the box jumps. Speaking of, there are 150 Box Jumps in this workout. Choose a height (medium or small box, or stack of plates) that will allow you to jump consistently and without intimidation. The Thruster weight should be light enough to do at least 5 reps at a time, at any point during the workout. Scale appropriately so you spend more time working and less time staring at the bar, catching your breath.
Mobility
Barbell Soleus Smash
Barbell Quad Smash
A: Metcon (AMRAP - Reps)
Every 5 minutes for 30 minutes:
500/400m Row
25 Box Jumps (24/20")
With time remaining, Max Thrusters (95/65#)
Score is total reps of Thrusters across all six rounds
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, November 13, 2019
Male Athletes
1
Eric
Knox
10:15 AM OPEN GYM
128 Reps
2
Christian
Alfaro
10:15 AM OPEN GYM
91 Reps
3
Nicholas
Owens
4:30 PM
74 Reps
4
Suketu
Patel
5:30 PM
66 Reps
5
Daniel
Morrison
6:15 AM
65 Reps
5
Tyler
Murphy
10:15 AM OPEN GYM
65 Reps
6
Kyle
Garrard
4:30 PM
54 Reps
7
Todd
Olsen
4:30 PM
53 Reps
8
Gabe
Pritchett
12:15 PM
50 Reps
9
Shane
Sasser
6:30 PM
47 Reps
10
Todd
Godwin
3:30 PM
30 Reps
11
Jordan
Kim
6:30 PM
8 Reps
BEAST
12
Cam
Forrester
3:30 PM
7 Reps
7 first round
13
Michael
Moore
2:30 PM OPEN GYM
48 Reps
14
chris
little
6:30 PM
40 Reps
40 lb thrusters, 20 in bj
15
Salvador
Soto
6:30 PM
38 Reps
16
Jason
Cammack
5:30 PM
36 Reps
17
DANIEL
BAKER
12:15 PM
32 Reps
65lbs, step ups
18
Billy
Deason
6:30 PM
25 Reps
18
John
Flanders
6:30 PM
25 Reps
65# Thrusters, 25 jumps then step ups.
19
Denys
Miller
6:15 AM
16 Reps
19
Lawrence
Patrick
12:15 PM
16 Reps
85 lbs
20
Nathan
Miller
6:15 AM
5 Reps
65 24"
Female Athletes
1
Haley
O'Toole
8:15 AM
91 Reps
15/12/12/13/15/24
2
Janet
Lanier
2:30 PM OPEN GYM
70 Reps
10, 12, 11, 11, 12, 14
3
Janetta
Alabi-Isama
4:30 PM
63 Reps
The box got me:(
3
Kristen
Knaack
12:15 PM
63 Reps
15,8,10,9,10,11
4
Taylor
Schrull
5:30 PM
61 Reps
14,12,11,6,6,12
5
Lauryn
Davidson
12:15 PM
30 Reps
5 each set
6
Erica
Scripture
4:30 PM
28 Reps
7
Emma
Williams
6:30 PM
26 Reps
8
Christina
Gipson
6:15 AM
150 Reps
Step ups 25 thrusters each round at 65 pounds
9
Jessica
Schindler
6:30 PM
77 Reps
Baby box jumps, 55#
10
Andrea
Eder
8:15 AM
67 Reps
55# thrusters
11
Juliann
Sergi McBrayer
12:15 PM
60 Reps
#35
11
Leah
Rush
3:30 PM
60 Reps
Rx all but did stepups
12
Taylor
Hill
6:30 PM
57 Reps
13
Private
6:15 AM
40 Reps
13
Mara
Hendrix
6:30 PM
40 Reps
box jumps using 45lb weight 10lb thruster
14
gabriella
greer
6:30 PM
37 Reps
15
Chelsea
Ellis
6:30 PM
32 Reps
35 lb
16
Mj
Rivera
4:30 PM
30 Reps
5,5,5,5,3,7
17
analeigh
casey
6:30 PM
24 Reps
55lbs
18
Alex
Gilbert
6:15 AM
18 Reps
55lbs
19
Lauren
Bradshaw
3:30 PM
8 Reps
20
Amy
McGlamery
2:30 PM OPEN GYM
0 Reps
back strain/stretching
20
Janet
Lanier
3:30 PM
0 Reps
programming
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