Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Metcon

Deadlift

Settings

Workout

All I Do Is Win

Warm-up

1-2 Sets:
10 Single Leg RDLs (each side) (light/moderate)
5 Single Arm DB Strict Press (R/L)
20/16 Calorie Row

Metcon

Metcon (AMRAP - Rounds and Reps)

Complete AMRAP 9:

Buy-In: 400 Meter Run

*In remaining time:
15 Box Jump-Overs (24/20)
12 AbMat/GHD Situps
9 DB Bench (50/35)

Weightlifting

Deadlift (EMOM 10 (building))

Deadlift

Aim to end around 90% of your 1-RM.

Midline

Metcon (No Measure)

2-4 Rounds:
10 Evil Wheels
15 Russian Twists w/ medball (each side)
30 Flutter Kicks (each side)
60 Second Plank

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

Whiteboard:

Tuesday, January 25, 2022

Male Clients

1

Luke
Lister

CrossFit: 5:15 AM

4 + 22

2

Grant
Garst

CrossFit: 6:15 AM

3 + 24

GHD

3

Justin
Ferrell

CrossFit: 5:15 AM

3 + 13

4

Brad
Robert

CrossFit: 6:15 AM

3 + 9

5

Chuck
Lambertz

CrossFit: 6:15 AM

2 + 20

ghd

6

Shelby
Giersch

CrossFit: 6:15 AM

3 + 0

7

Jay
Lowell

CrossFit: 5:15 PM

1 + 25

20" step up #40 bench

Female Clients

1

Kayla
Garst

CrossFit: 6:15 PM

3 + 17

ghd

2

Candace
Lister

CrossFit: 5:15 AM

2 + 18

Ghd

3

Laura
Krier

CrossFit: 5:15 PM

2 + 1

4

Jolene
Pfeil

CrossFit: 5:15 PM

3 + 15

20#, abmat

4

Leah
Loring

CrossFit: 5:15 PM

3 + 15

25lbs

5

Jill
Krier

CrossFit: 5:15 AM

3 + 9

#20, su

6

Shaelin
Giersch

CrossFit: 6:15 AM

3 + 4

7

Jenny
Bauer

CrossFit: 6:15 PM

2 + 25

step; 20#

8

Amber
Lambertz

CrossFit: 5:15 PM

2 + 18

steps, ghd, 35#

9

Mya
Bauer

CrossFit: 6:15 PM

2 + 4

10

Renata
Knox

CrossFit: 6:15 AM

1 + 27