Whiteboard Search
Wednesday, June 20, 2018

Yoga Mat

We have two awesome swim WOD options this Sunday! There’s a special edition Swim and Shoot WOD at Todd R’s house in Lena, WI at 11am. *Note that start time changed from 1pm* All attendees need to be 15 and older and have experience with shooting. 
If you aren’t familiar with firearms or that’s not your jam we have Steve K’s swim instruction WOD at Ashwaubenon Aquatic Center from 1:30-3pm. 
If you stink at swimming get yourselves a pair of goggles and get good with our Games Masters Athlete himself Mr Tom Fameree!
Make sure you’re making use of that CrossOver Symmetry too.
Have a great Wednesday!

1.) Yoga Mat
Start each round with a 400m Run
21-15-9
Back Squat 155/105lb
Hurdle Jump Over 
Finish with 100 Double Unders 
2.) 3 Front Squat every 2 minutes for 4 rds @ approx 85%
*3.) 10-9-8-7-6-5-4-3-2-1
Parallel Ring Row
Ring Push-ups
*4.) 10 minute EMOM 
5 Deadlift @ approx 50%
5 Bar Facing Burpee
*5.) 9-7-5
Bodyweight 10lb Bench Press
Bar Muscle Up
Note: If your pectoral muscles are not up to body weight load drop it to a manageable load and concentrate on keeping those elbows in pushing through your pecs, lats and tris Bro????
*6.) tABata
Flutter Kicks
Hollow Rock
Superman
Russian Twist
Parallette L-sit (scale with hanging l-sit/knee raise)
note: 20 seconds on 10 seconds rest for 8 rounds each movement. 1 minute rest between each movement 

You must login above to log your score

Alyssa DeNoble
13:30. 165 FS
DL(125) burpee Emom✅ Bench(65)&bmu✅
11
0
Cancel
Ashley Bourgeois
66 du at cap.. 55#, low bar jump overs
65# FS
6
0
Cancel
Ashley Peterson
11:57
190# FS
18
0
Cancel
Bill Binsfeld
15:15
Went over 2 min on DUs. 255# FS.
10
0
Cancel
Bill Hoisington
6 DU @ CAP #125
#215 FS
11
0
Cancel
Bradley Boockmeier
12:58. Worked to 295 for FS
6
0
Cancel
Brett Kohout
This one looked fun
Miss you all! Crossover Symmetry withdrawal as well 😅
16
1
Poor Brett has to explore Europe instead. Thoughts and prayers! Bring me something nice!
Timm Uhlmann
Cancel
Bruce Hoffort
Capped w/ lots o' SU's left.
95# BS. Ramped to 175# FS
14
0
Cancel
Cassie Christianson
16:54 sub step ups for hurdles
125# FS
6
0
Cancel
Christopher Adam
10:50; 225FS
10min EMOM 5 DL @305/315 5 BFB 10-1 Parallel Ring Row Ring Push Ups 9-7-5 Body weight Bench@195 Bar MU
14
0
Cancel
Danielle Sherman
12:48
Hurdle on side. Went better than expected!! FS 165#. EC #3 and #4
7
0
Cancel
Derek Zehms
13:27
10 to 1 parallel ring row and ring push ups, bench press & bar muscle ups, GHD & planks
6
0
Cancel
Hannah Fameree
~16:00 105# BS, 20” box with PVC, single unders
Dubs just weren’t happening. 125# FS
15
0
Cancel
james macco
15:30
215# FS #3 & #5 for EC W/ Kim and Brad
6
0
Cancel
Jamie Kemen
80'DU @ cap,
85# BS, 24" hurdle, sub 500 m row. Half awake but ✅ 120# FS
6
0
Cancel
Jason Haw
17 cap, didn't get to the su's, 125# BS, 135#FS
6
0
Cancel
Jennifer McFall
RX except 100 single unders at cap
155lb front squat
5
0
Cancel
Justin Peterson
10:31
310lb Front Squats. 2x3 and 1x6. EC #4 DL/BFB EMOM. All rounds done in 12 sec or less.
16
0
Cancel
Kazoung Vue
80 SU at CAP, 85#, Low hurdle
145# FS
0
0
Cancel
Kelsey Waack
13:56
👶🏼 mods: bike 0.5 miles, 75#, low hurdle jumps, su /// 85# FS
13
0
Cancel
Laura VanderKelen
14:06 rx; 155# front squat
Emom done, bench/bar mu some @ 85#
5
0
Cancel
Lauren Kalil
11:45 RX & from the floor
FS 185#, ring rows/ring push ups...good to be back at a real CrossFit box 😁
9
0
Cancel
Megan Vogel
14:15 **
🚨 high risk jumper 🚨 - subbed steps up for hurdle jumps. 105#. FS - 160#. Ring rows/push ups. Core circuit x 4 rounds. Mob.
16
0
Cancel
Michael Heim
10:41 rx
13
0
Cancel
Nate Hall
12:14
FS @ 275#
16
0
Cancel
Omar CruzRivera
16:04
FS @ 205
6
0
Cancel
Paula Soletski
16:43 85#fs, sideways height hurdle. 125#fs.
14
0
Cancel
Pauly VanderKelen
11:51 with taking the barbell from the floor
UB backsquats / DUs: 30-30-40 / *3.) complete in 8:15 / *4.) 40 seconds of rest each round / *5.) Complete in 11:50. Bench press @ 210# / 2x25 arm curls @ 55#
0
0
Cancel
Rachel Meyers
65 DU at cap. Bs #95
FS #110
13
0
Cancel
Sam Carter
45 DU RX
12
0
Cancel
Sylvia Christensen
Done
Tapped out at 35 DUS #shins🔨 ~13 minutes. 155# FS. Bench press(125)/BMUS done. Ring row/push ups done. 3 rounds: 20 GHDS, 15 T2B, 20’ HS walk, 10 DL (155). 100 Hollow rocks for time like 5:21 😂yuck
9
2
omg my shins tooooo!
Hannah Fameree
ugh it’s the worst!
Sylvia Christensen
Cancel
Timm Uhlmann
15:13 135# BS 165# FS
Grant put DU into the WOD to beat my time #cfgbconspiracy. EC #4 @165. EC#3
13
0
Cancel
Tina Schmidt
13 something.
FS @ 175#
4
0
Cancel
Tom Fameree
12:48 @ 135#
200# FS
15
0
Cancel
Yvonne Otero
17ish, 85# BS, step ups, bike instead of run & DUs
55# FS That was a hard one... ugh.
10
0
Cancel