Public Whiteboard

Show WOD in Full Screen

Auto Scroll Page

Components

Step Back Weighted Lunge

Evil Wheel

Metcon

Settings

WOD

03/25/2016

Warm-up

CFG warm up

400m run or 500m row
10 figure 8 shoulder swings
5 inch worms

2 rounds of
10 walking lunges
10 overhead squats
10 situps
5 pullups

20 double unders

Weightlifting

Step Back Weighted Lunge (3x10 each leg)

Gymnastics

Evil Wheel (3x10)

ROUGHNECKS MORNING SESSION

Metcon (Time)

3 Rounds for Time
500m Row
15 Goblet Squats (53/35)
15 Sit Ups

Rx+
3 Rounds for Time
750m Row
15 Goblet Squats (70/53)
25 GHD Sit Ups

Mobility

Glute Smash/Figure-4/RC Squat

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

Whiteboard:

Friday, March 25, 2016

Leaderboard

Men's Step Back Weighted Lunge
Joshua Arrietta	04/06/2016	1 x 10 @ 135 lbs
Chris Cervantez	04/06/2016	1 x 10 @ 135 lbs
Jeff Wann	04/06/2016	1 x 10 @ 125 lbs

Women's Step Back Weighted Lunge
Lauren Sakiyama	11/13/2015	1 x 10 @ 105 lbs
Jean Marie Harms	11/13/2015	1 x 10 @ 105 lbs
Janel Coats	10/30/2015	1 x 10 @ 75 lbs

Male Athletes

1

Tyler
White

9:00 AM WOD

1 x 10 @ 135 lbs

2

Henry
Kuo

11:30 AM WOD

1 x 10 @ 115 lbs

3

Jeff
Wann

5:00 AM WOD

1 x 10 @ 95 lbs

4

Adrian
Morrison

9:00 AM WOD

1 x 10 @ 85 lbs

65, 75, 85

5

Manish
Patel

3:30 PM WOD

2 x 10 @ 75 lbs

5

Chris
Cervantez

5:00 AM WOD

1 x 10 @ 75 lbs

45, 75, 75

5

Jacob
Gaines

5:00 AM WOD

1 x 10 @ 75 lbs

Female Athletes

1

Sara
Rybacki

9:00 AM WOD

1 x 10 @ 75 lbs

2

Amanda
Rifino

5:00 AM WOD

1 x 10 @ 30 lbs

15 lbs x2