Public Whiteboard

Show WOD in Full Screen

Auto Scroll Page

Components

Push Press

Fat Bar Strict Pull Ups

Lateral Plate Raises

Back Squat

Metcon

Metcon

Settings

WOD

01/12/16

Warm-up

A: Coaches Choice

Competition Warm up

B:

a. Reverse hyper 3×12 – work up to 50% of 1RM back squat
b. 3 rounds
20 Calorie row
10 OHS

Strength

C: Push Press (Warmup, 75% x 5, 80% x 5, 85% x 5)

Extra Work

D1: Fat Bar Strict Pull Ups (3 x 6-8 )

D2: Lateral Plate Raises (3 x 10 with 10 sec hold at end)

Competition Strength

E: Back Squat (Find your new 5RM back squat)

Conditioning

F: Metcon (Time)

3 Round s

10 Power Clean And Jerk 155/105
15 KB Swings 70/44

100 Abmat Sit Up Buy Out

Competition Conditioning

G: Metcon (Time)

12-9-6
DB Squat snatch 70/50lbs
HSPU
Ring dip
Rest 3 minutes
12-9-6
DB Squat snatch 70/50lbs
HSPU
Ring dip
Rest 3 minutes
12-9-6
DB Squat snatch 70/50lbs
HSPU
Ring dip

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

Whiteboard:

Tuesday, January 12, 2016

Leaderboard

Men's Push Press
Juan Chavez	01/12/2016	1 x 5 @ 245 lbs
Justin Stidham	01/12/2016	1 x 5 @ 195 lbs
Michael Gayle	12/22/2015	1 x 5 @ 190 lbs

Women's Push Press
Calli Stidham	01/12/2016	1 x 5 @ 115 lbs
Katie Wright	06/12/2018	1 x 5 @ 105 lbs
haidee santiago	10/03/2017	1 x 5 @ 105 lbs

Male Athletes

1

Juan
Chavez

5:30 PM CrossFit

1 x 5 @ 245 lbs

2

Kirk
Moore

5:15 AM CrossFit

1 x 5 @ 212 lbs

188, 205, 212

3

Brandon
Kroll

5:30 PM CrossFit

1 x 5 @ 205 lbs

3

George
Hernandez

6:30 PM CrossFit

1 x 5 @ 205 lbs

4

Justin
Stidham

9:15 AM CrossFit

1 x 5 @ 195 lbs

4

Roberto
Diaz

9:15 AM CrossFit

1 x 5 @ 195 lbs

175 185 195

5

Alberto
Fabian

9:15 AM CrossFit

1 x 5 @ 190 lbs

5

Michael
Gayle

5:30 PM CrossFit

1 x 5 @ 190 lbs

170-180-190

6

Private

6:30 PM CrossFit

1 x 5 @ 185 lbs

6

JOSE
MELENDEZ

4:30 PM CrossFit

1 x 5 @ 185 lbs

7

Brian
Wilcox

6:15 AM CrossFit

1 x 5 @ 175 lbs

8

Michael
Tobis

4:30 PM CrossFit

3 x 15 @ 165 lbs

8

Bryan
Steuer

4:30 PM CrossFit

1 x 5 @ 165 lbs

8

Michael
Carney

5:15 AM CrossFit

1 x 5 @ 165 lbs

9

James
Vultaggio

5:15 AM CrossFit

1 x 5 @ 155 lbs

9

jaron
Becerra

6:15 AM CrossFit

1 x 5 @ 155 lbs

10

Fred
McDaniel

9:15 AM CrossFit

1 x 5 @ 145 lbs

11

Roger
Gauvreau

6:15 AM CrossFit

3 x 5 @ 135 lbs

115,125,135

11

Erwin
Bedia

9:15 AM CrossFit

1 x 5 @ 135 lbs

12

Bill
Thompson

6:30 PM CrossFit

1 x 5 @ 125 lbs

12

Brian
Cresswell

9:15 AM CrossFit

1 x 5 @ 125 lbs

115,125,125

13

Charles
Lafkoff

9:15 AM CrossFit

3 x 5 @ 115 lbs

95, 105, 115#

14

Anil
Hussain

5:30 PM CrossFit

1 x 5 @ 95 lbs

14

Don
Kennedy

9:15 AM CrossFit

1 x 5 @ 95 lbs

15

Andy
Huggins

5:30 PM CrossFit

1 x 4 @ 165 lbs

Female Athletes

1

Allison
Muhlbauer

5:15 AM CrossFit

1 x 5 @ 125 lbs

2

Calli
Stidham

5:30 PM CrossFit

1 x 5 @ 115 lbs

3

Jenna
Smith

9:15 AM CrossFit

1 x 5 @ 110 lbs

85, 95, 110

4

Caylin
Young

9:15 AM CrossFit

1 x 5 @ 95 lbs

4

sara
rocha

6:30 PM CrossFit

1 x 5 @ 95 lbs

at 85%

5

Brenda
Andrews

9:15 AM CrossFit

1 x 5 @ 90 lbs

6

Brie
Gomez

4:30 PM CrossFit

1 x 5 @ 80 lbs

6

Lynsy
Curry

4:30 PM CrossFit

1 x 5 @ 80 lbs

7

Shannon
Vultaggio

9:15 AM CrossFit

1 x 5 @ 70 lbs

8

Michelle
Cresswell

4:30 PM CrossFit

3 x 5 @ 60 lbs

9

Cateri
Dixon

4:30 PM CrossFit

1 x 5 @ 55 lbs

10

Linda
Ramos

9:15 AM CrossFit

4 x 8 @ 25 lbs

renegade rows