Public Whiteboard

Show WOD in Full Screen

Auto Scroll Page

Components

Metcon

Settings

WOD

Tue 2-5-19

1: Metcon (No Measure)

Skill work: Rowing

4x400m

Body position on rower at extension and flexion
Damper Setting (What does it do and what is the best setting for workouts when rowing for Cals/Meters), (Short/Long)
Cycling the pull (fast/slow)
Pacing (when and how to do it)

2: Metcon (Time)

10 Deadlifts, (275/185)
1000m Row
10 Deadlifts

Deadlift weight needs to be heavy should be around (60 -70% of one RM)

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

Whiteboard:

Tuesday, February 05, 2019

Athletes:

Athletes

1

Michael
Toma

3:30 Open Gym

4:39

2

Perry
DeJoode

3:30 Open Gym

4:48

3

Kip
Patterson

3:30 Open Gym

4:54

275# deadlift

4

Jacquie
Strand

4:30 PM WOD

5:08

5

Jason
Murphy

5:30 PM WOD

5:09

6

Troy
Willis

6:00 AM WOD

5:18

7

Alexis
Shimada

4:30 PM WOD

5:20

8

Nikki
Moore

4:30 PM WOD

5:25

9

Toni
Blair

4:30 PM WOD

5:27

10

Amy
Holcomb

3:30 Open Gym

5:32

11

Luisa
Nunez

6:30 PM WOD

5:53

12

Caedmon
Blair

5:30 PM WOD

6:04

13

Silas
Heisler

6:00 AM WOD

6:21

14

Nick
Williams

3:30 Open Gym

5:19

245#

15

Joyce
Kintz

4:30 PM WOD

5:32

145lbs

16

Emily
Curtis

5:30 PM WOD

5:40

16

Michael
George

5:30 PM WOD

5:40

175 lb

17

Steve
Marik

6:30 PM WOD

5:42

155 dead lift

18

Theresa
Williams

3:30 Open Gym

6:02

145lbs

19

Gab
Ludi

3:30 Open Gym

6:07

95#

20

Caitlin
Smith

6:30 PM WOD

6:12

21

Liz
Marik

6:30 PM WOD

6:13

22

janna
curtis

5:30 PM WOD

6:15

85# bar for dead lifts

23

Mark
A. Toma

5:30 PM WOD

6:18

24

Amy
Klampe

6:00 AM WOD

6:29

145#

25

Dana
Toma

5:30 PM WOD

6:37

26

Casey
Lucas

6:30 PM WOD

6:45

27

Lisa
Nair

4:30 PM WOD

7:00

100# DL