Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Metcon

Settings

Workout

03/18/2020 - Wednesday's WOD

3 minutes on bike or rower
3 rounds of:
10 Banded high pulls
10 Banded good mornings
6 Push-up shoulder taps
50' T Walks
5 Forward/backward leg swings off rig

Metcon (No Measure)

EMOM10

10 Alternating Bent Over Rows (50/35) (even)
10 Push ups (Challenging) (Odd)

Rest 2 Minutes:

EMOM 10

10 Romanian Deadlifts (5L/5R)(Even)
10 Barbell Hip Thrusts (odd)

Metcon (Time)

5 rounds for time of:
20 Abmat sit-ups
2 Rope climbs

15 minute time cap

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

Whiteboard:

Wednesday, March 18, 2020

Male Clients

1

Keith
Bock

CrossFit: 6:00 AM

6:02

2

David
Stahl

CrossFit: 7:00 AM

6:34

3

Logan
Husted

CrossFit: 4:30 PM

7:50

4

Jacob
Lawson

CrossFit: 12:00 PM

7:57

legless

5

Nick
Hoffman

CrossFit: 7:00 AM

8:25

6

Andrew
Parker

CrossFit: 7:00 AM

7:14

7

Ari
Negahban

CrossFit: 12:00 PM

8:17

8

Randy
Kilbourne

CrossFit: 12:00 PM

9:56

9

Ben
Wilson

CrossFit: 12:00 PM

13:00

Rope pull from floor.

10

Doug
Norrick

CrossFit: 6:00 AM

13:52

Female Clients

1

Kristan
Smith

CrossFit: 4:30 PM

8:58

2

Nicky
Schwanz

CrossFit: 6:00 AM

10:12

3

Melissa
Gratz

CrossFit: 6:00 AM

5:58

4

Paula
Mamani

CrossFit: 4:30 PM

6:25

x3 rope pulls

5

Savannah
Wallin

CrossFit: 6:00 AM

6:53

6

Karen
Norrick

CrossFit: 6:00 AM

7:54

7

Brooke
Lawson

CrossFit: 12:00 PM

15:00

4 rope climbs