Public Whiteboard

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Components

50 Burpee Pull-ups

50 Burpee Box Jump-overs

50 Bar-facing Burpees

Settings

Workout

BurpeeFest

Warm-up

3 rounds:
1 minute Jump Rope
3 Pull-ups or Ring Rows
6 Push-ups
9 Squats

Pre-WOD mobility:
Suprapatellar smash/floss (2 min each side)
Blue angel (2 min each side)

Metcon

50 Burpee Pull-ups (Time)

50 Burpee Pull-ups for time

Rx Standard is pull-up bar 6" above your reach

50 Burpee Box Jump-overs (Time)

50 Burpee Box Jump-overs for time, 24/20" box

50 Bar-facing Burpees (Time)

50 Bar-facing Burpees for time

Post-WOD Recovery

Seated adductor stretch (3 min hold)
Banded bully (2 min each side)

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

Whiteboard:

Monday, December 09, 2019

Male Clients

1

Richard
Bruce

5:30 PM CrossFit

6:50

2

Justin
Callas

4:30 PM CrossFit

7:37

3

Ron
Bunch

6:00 AM CrossFit

4:49

jumping

4

Bradd
Gott

CrossFit: 5:00 AM

7:56

Jumping P-Ups

5

Patrick
Burke

6:00 AM CrossFit

8:00

jumping to mid foreman

Female Clients

1

Alyssa
Stookey

Open Gym 11am - 1pm

3:31

2

Alicia
Higginbotham

Open Gym 11am - 1pm

4:57

3

Denee
Wolf

Open Gym 11am - 1pm

4:59

pretty much straight through

4

Liz
Gilbert

4:30 PM CrossFit

5:11

5

Jessica
Davis

4:30 PM CrossFit

5:17

6

Leesa
Fritz

4:30 PM CrossFit

5:28

7

Irish
Sirmons

5:30 PM CrossFit

7:49

8

Brittany
Brooks

10:00 AM CrossFit

8:08

chin was questionable

9

Clelia
Stevens

10:00 AM CrossFit

4:11

10

Michelle
Whitten

CrossFit: 5:00 AM

5:17

ring rows

11

Lauren
Taylor

10:00 AM CrossFit

5:58

slow and steady- head cold

12

Amanda
Trull

10:00 AM CrossFit

6:21

jumping pull-ups

13

Tracy
Giuffreda

CrossFit: 5:00 AM

6:30

with ring rows

14

Cathie
Weishaar

6:00 AM CrossFit

7:12

half pullups half jumping pullup

15

Lori
Lytle

10:00 AM CrossFit

7:25

Jumping pull ups

16

Elese
Kyle

10:00 AM CrossFit

8:17

plate jumps sets of 10 burpees/10 pull-ups