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WOD

08JAN2018

Angela Mcclure

Warm-up

:60 Seconds
Easy Row
Active Samson + Air Squat
:40 Seconds
Medium Row
Active Spidermans
:20 Seconds
Fast Row
Push-up to Down Dog

200m Run

Mobility

Ankle Stretch on Post: 1 Minute Each Side

Strength & Skill

Run:
1. Bike Pedal, Not Elliptical
2. Move Prep

Row:
1. Sitting Position
2. Tension
3. Straps

Double Unders:
1. Wait
2. Move Prep

Metcon

Running Circles (Time)

For Time:
400m Run
125 Double Unders
400m Run
2k Row
400m Run
125 Double Unders
400m Run

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

Whiteboard:

Tuesday, January 08, 2019

Athletes:

Leaderboard

Running Circles
Trenton Campbell	01/08/2019	20:29
Chris Seris	01/08/2019	20:30
Justin Stein	01/08/2019	22:27

Athletes

1

Shane
Briscuso

4:00 PM CrossFit

20:00

2

Trenton
Campbell

9:30 AM CrossFit

20:29

3

Chris
Seris

5:00 AM CrossFit

20:30

4

Justin
Stein

9:30 AM CrossFit

22:27

5

Ryan
Schneider

4:00 PM CrossFit

22:50

6

Brandon
Theisen

5:00 AM CrossFit

23:05

7

Kaylee
Bonnett

4:00 PM CrossFit

21:55

sub 200m & 200 SU

8

Zack
Dorton

4:00 PM CrossFit

22:20

3 min. Doubleunders

9

Megan
Pohlman

4:00 PM CrossFit

22:59

Scaled DU. 75 or 3 minutes

10

Aaron
Emerson

12:00 PM CrossFit

23:08

3 min du

11

Sarah
Berger

5:00 AM CrossFit

23:27

3 min du

12

Ninette
Campbell

4:00 PM CrossFit

24:40

25 cal bike and 3 minute d/u

13

Kelly
Johansen

4:00 PM CrossFit

25:26

85dus/70du @3min

14

Becca
Brenner

5:15 PM CrossFit

25:52

3 minutes working on double unders

15

Mike
Conway

6:30 PM CrossFit

25:57

200 singles

16

Sara
Summers

5:00 AM CrossFit

26:56

17

Michele
Bredow

5:15 PM CrossFit

27:01

20 du

18

Linda
Boman

5:00 AM CrossFit

28:10