Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Overhead Squat

Squat Snatch

Metcon

Settings

Workout

CF - 1/24/22

A:

2:00 any erg/machine
2 sets
:30 standing quad stretch
:30 standing hamstring stretch
15 banded side steps
15 air squats

B: Overhead Squat (5x 6 @ 75-80%)

C: Squat Snatch (3x 1.1.1.1.1.1.1 @75% of 1 rm power snatch)

3x 1.1.1.1.1.1.1 @75% of 1 rm power snatch; rest 2:00 btw sets

D: Metcon (Time)

GPP
2 min on / 1 min off
10 wall ball 20/14
10 push up
*continue until you reach 150 of each or 6 sets

Competitor
2 min on / 1 min off
10 wall ball 30/20
10 push up
*continue until you reach 150 of each or 6 sets

Modifications
Wall ball - Front squats, DB Push press
Pushups - Off a box, off the wall

E: Metcon (No Measure)

Bonus Fitness / Accessory

3 sets:
100’ walking lunge, 50/35; rest :30
20 TTB; rest 2:00

(2 DB's)

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

Whiteboard:

Monday, January 24, 2022

Leaderboard

Men's Overhead Squat
Janson Moore	01/24/2022	5 x 6 @ 205 lbs
Alex Adkins	01/24/2022	5 x 6 @ 205 lbs
Tyler Parker	01/24/2022	5 x 6 @ 185 lbs

Women's Overhead Squat
Martha Quigley	01/24/2022	5 x 6 @ 135 lbs
Laura Lynn Williams	01/24/2022	5 x 6 @ 105 lbs
Colette SavageJones	01/24/2022	5 x 6 @ 105 lbs

Male Clients

1

Alex
Adkins

5:00 AM CrossFit

5 x 6 @ 205 lbs

185x2, 205x2, 225x1

1

Janson
Moore

6:00 PM CrossFit

5 x 6 @ 205 lbs

2

Tyler
Parker

5:00 AM CrossFit

5 x 6 @ 185 lbs

3

Jason
Deloney

6:00 PM CrossFit

5 x 6 @ 155 lbs

4

Brady
Killion

11:30 AM CrossFit

5 x 6 @ 135 lbs

4

Joel
Mason

5:00 PM CrossFit

5 x 6 @ 135 lbs

5

Derek
Fecteau

11:30 AM CrossFit

5 x 6 @ 125 lbs

5

Preston
Dial

6:00 AM CrossFit

5 x 6 @ 125 lbs

6

Chris
Beavers

7:00am CrossFit

5 x 6 @ 115 lbs

7

Chris
Weber

6:00 PM CrossFit

5 x 6 @ 95 lbs

8

Jordan
Leffel

5:00 PM CrossFit

5 x 6 @ 65 lbs

9

David
Kan

6:00 PM CrossFit

2 x 6 @ 115 lbs

Female Clients

1

Martha
Quigley

5:00 AM CrossFit

5 x 6 @ 135 lbs

2

Colette
SavageJones

5:00 AM CrossFit

5 x 6 @ 105 lbs

2

Laura Lynn
Williams

7:00am CrossFit

5 x 6 @ 105 lbs

3

Lauren
Gardner

6:00 AM CrossFit

5 x 6 @ 95 lbs

3

Morgan
Webb

6:00 AM CrossFit

5 x 6 @ 95 lbs

4

Tori
Tesmer

5:00 AM CrossFit

5 x 6 @ 75 lbs

5

Catherine
Yancy

6:00 PM CrossFit

5 x 6 @ 65 lbs

5

Private

6:00 PM CrossFit

5 x 6 @ 65 lbs

5

Kristen
Kerby Graves

6:00 AM CrossFit

5 x 6 @ 65 lbs

6

Allison
Kusch

6:00 PM CrossFit

5 x 6 @ 55 lbs

6

Audrey
Mitchell

4:00 PM CrossFit

5 x 6 @ 55 lbs

6

Shannon
Lyczkowski

6:00 PM CrossFit

5 x 6 @ 55 lbs

6

Susan
Abell

6:00 PM CrossFit

5 x 6 @ 55 lbs

7

Suzette
Panton

5:00 AM CrossFit

5 x 5 @ 70 lbs

7

Laura
Kim

6:00 PM CrossFit

2 x 6 @ 85 lbs