Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Clean Pull + Power Clean

Metcon

Settings

Workout

20February2017

Lisa Naes

Warm-up

Warm Up # 4 (Step Ups)

2 Rds
20 Step Ups
10 Air Squats
10 Cal Row
10 Burpees

1 Round
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

Strength & Skill

Clean Pull + Power Clean (7 Sets of (3 + 1) )

Complete 1 complex every 2 min. for a total of 16 min.

Metcon

Metcon (Time)

For Time:
27-21-15-9 Reps
-Push Press
-Bar Over Burpees

Weights:
Rx+ 155/105
Rx 135/95
Sc- Heavy, but able go unbroken for 10-12 reps with good form

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

Whiteboard:

Monday, February 20, 2017

Clients:

Male Clients

1

Bob
Naes

4:00 PM CrossFit

7 x 1 @ 135 lbs

1

Dan
Gieseler

9:30 AM CrossFit

7 x 1 @ 135 lbs

2

Kyle
Schreiber

6:00 AM CrossFit

7 x 1 @ 125 lbs

3

Kevin
Largent

6:00 AM CrossFit

4 x 1 @ 135 lbs

3

Steve
Johnson

6:00 AM CrossFit

4 x 1 @ 115 lbs

3

Colin
Wright

4:00 PM CrossFit

3 x 1 @ 115 lbs

3

Jeff
Farris

6:00 PM CrossFit

1 x 3 @ 205 lbs

3

Andrew
Stitzel

5:00 PM CrossFit

1 x 1 @ 200 lbs

3

Anthony
Hodges

9:30 AM CrossFit

1 x 1 @ 225 lbs

3

Brendan
Wuest

5:00 PM CrossFit

1 x 1 @ 295 lbs

185,225,245,265,275,285,295

3

Dusty
Schmidt

5:00 PM CrossFit

1 x 1 @ 255 lbs

3

Gary
Hilligoss

9:30 AM CrossFit

1 x 1 @ 195 lbs

3

Justin
Stein

9:30 AM CrossFit

1 x 1 @ 225 lbs

3

Logan
Burke

9:30 AM CrossFit

1 x 1 @ 145 lbs

3

Rob
Zarrella

4:00 PM CrossFit

1 x 1 @ 135 lbs

3

Scott
Dougherty

9:30 AM CrossFit

1 x 1 @ 155 lbs

Female Clients

1

Jonelle
Harris

9:30 AM CrossFit

7 x 1 @ 135 lbs

2

Linda
Boman

5:00 PM CrossFit

7 x 1 @ 85 lbs

3

Karen
Boulware

6:00 AM CrossFit

7 x 1 @ 75 lbs

Bad form

4

*Josie
Portell

6:00 PM CrossFit

1 x 3 @ 25 lbs

PERSONAL RECORD

4

Private

9:30 AM CrossFit

1 x 1 @ 150 lbs

4

Elise
Hodges

9:30 AM CrossFit

1 x 1 @ 145 lbs

4

Private

6:00 PM CrossFit

1 x 1 @ 140 lbs

4

Ninette
Campbell

4:00 PM CrossFit

1 x 1 @ 95 lbs

Working on form--which sucks!