Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Clean and Jerk

Metcon

Settings

Workout

Monday

Warm-up

Jumping with friends

Round 1:
1-10 Single Unders
*After each set you have to change ropes.
Round 2:
1-10 Double unders
*After each set you have to change ropes.

Gymnastics

Metcon (No Measure)

3X
10 Deficit lunges (5/5)
8 Razor curls
10 Gute get ups (5/5)
Tspine on foam roller/T bridge

Weightlifting

Clean and Jerk (10 X 1 )

Clean and Jerk

Every 90 seconds complete one Clean & Jerk

Metcon

Metcon (Time)

3 Rounds:
40 DU
10 Hang squat cleans 135/95
10 Push jerks 135/95

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

Whiteboard:

Monday, May 21, 2018

Male Clients

1

Anthony
Hodges

5:00 PM CrossFit

1 x 1 @ 245 lbs

1

Eric
williams

5:00 PM CrossFit

1 x 1 @ 245 lbs

2

Michael
Beitenman

5:00 PM CrossFit

1 x 1 @ 225 lbs

2

nathan
forshaw

5:00 PM CrossFit

1 x 1 @ 225 lbs

fail at 235

3

Christopher
Sanosi

5:00 PM CrossFit

1 x 1 @ 220 lbs

4

Alec
Wolfram

5:00 PM CrossFit

1 x 1 @ 215 lbs

two attempts at 225

5

Brian
Justusson

6:00 PM CrossFit

1 x 1 @ 195 lbs

Full clean + split jerk

6

Jae
Mills

6:00 PM CrossFit

1 x 1 @ 185 lbs

a little bit of both, a mix if you will

7

Brandon
Reid

5:00 PM CrossFit

1 x 1 @ 160 lbs

8

Jake
Tanner

6:00 AM CrossFit

1 x 1 @ 145 lbs

9

Florian
Waltersdorf

12:00 PM Open gym

1 x 1 @ 135 lbs

Female Clients

1

Antoinette
Williams

12:00 PM Open gym

1 x 1 @ 195 lbs

2

Elise
Hodges

5:00 PM CrossFit

1 x 1 @ 140 lbs

3

Kristina
Stapleton

12:00 PM Open gym

1 x 1 @ 135 lbs

4

Mary
Mills

6:00 PM CrossFit

1 x 1 @ 125 lbs

power clean & push jerk

5

Stacy
Swiney

5:00 AM CrossFit

1 x 1 @ 105 lbs

6

Joanna
Beatrice

5:00 AM CrossFit

1 x 1 @ 75 lbs

7

MC
Schmank

5:00 PM CrossFit

1 x 1 @ 70 lbs

8

Stephanie
Pineda

5:00 PM CrossFit

1 x 1 @ 55 lbs

9

Kathy
Williamson

5:00 PM CrossFit

1 x 65 @ 0 lbs