Public Whiteboard

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Components

Metcon

Front Squat

Settings

Workout

Pearl Snaps

Warm-up

1-2 Sets
1:00 Row
20 Alt. Leg V-Up
10 Single Arm Thruster R/L (Light-Moderate)
5 Inchworms
5 Squat Jumps

Metcon

Metcon (Time)

Complete 3 Sets for Total Time:
18 AbMat or GHD Sit Ups
12 Thrusters (95/65)
6 Burpee Box Jump Over (24"/20")
-Rest 2:00 between sets-

Weightlifting

Front Squat (5 x 3 (weight across all sets))

Front Squat

3 Front Squats x 5 sets @ approximately 95-100% 1 RM Clean.

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

Whiteboard:

Monday, February 28, 2022

Male Clients

1

Seth
Eubanks

CrossFit: 5:15 PM

8:59

2

Justin
Ferrell

CrossFit: 5:15 PM

9:12

3

Jerry
Sipe

CrossFit: 6:15 AM

9:31

abmat

4

Brad
Robert

CrossFit: 6:15 AM

9:55

GHDs

5

PJ
Kearn

CrossFit: 6:15 PM

9:58

2,2,1:58

6

Luke
Lister

CrossFit: 5:15 AM

10:14

ghds

7

Chuck
Lambertz

CrossFit: 6:15 AM

11:06

ghd

8

James
Coash

CrossFit: 6:15 AM

12:00

9

Allan
Jackson

CrossFit: 5:15 PM

12:05

10

Kale
Katt

CrossFit: 6:15 PM

12:09

11

Jay
Lowell

CrossFit: 5:15 PM

13:42

#65 thrstrs, 20' step overs

Female Clients

1

Alisha
Sipe

CrossFit: 5:15 AM

9:50

2

Leah
Loring

CrossFit: 6:15 PM

10:17

GHD

3

Private

CrossFit: 5:15 AM

10:19

4

Monteene
Carter

Remote Athlete

10:26

2:13, 2:11, 2:02

5

Mallory
Robért

CrossFit: 5:15 PM

11:14

ghd, 24

6

Candace
Lister

CrossFit: 5:15 PM

11:33

24 inchbox,ghd unbroken thruster

7

Shaelin
Giersch

CrossFit: 6:15 AM

9:23

55 on thrusters

8

Amber
Lambertz

CrossFit: 5:15 AM

9:32

65#, steps r1/2, jump r3, abmat

9

Kacey
Roe

CrossFit: 5:15 AM

9:35

10

Jenny
Bauer

CrossFit: 6:15 PM

9:59

push press; steps

11

Jolene
Pfeil

CrossFit: 5:15 PM

10:12

55#, abmat

12

Jill
Krier

CrossFit: 5:15 AM

10:13

13

Megan
Katt

CrossFit: 5:15 PM

10:46

55 thrusters

14

Sharon
Klima

CrossFit: 5:15 PM

11:06

45#

15

Tina
Haist

CrossFit: 6:15 PM

11:33

16

Anna
Jackson

CrossFit: 5:15 PM

11:46