Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

DB or KB Bench Press

Metcon

Settings

Workout

Fri 6-29-18

1: Billy's Warm Up

3 rounds:
15 cal row
10-15 push-ups
10-15 pull-ups
30 hollow rocks

2: DB or KB Bench Press (5x12)

5 sets of 12 bench press using either Dumbells or Kettlebells. Warmup to first set before counting sets.

2: Metcon (Time)

Chipper
400m Run
42 KB Deadlift (70/53)
42 Toes to Bar
42 Cal Row
400m Run
30 KB Deadlift
30 Toes to Bar
30 Cal Row
400m Run
18 KB Deadlift
18 Toes To Bar
18 Cal Row
400m Run

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

Whiteboard:

Friday, June 29, 2018

Clients:

Leaderboard

DB or KB Bench Press
Michael Brown	06/29/2018	1 x 12 @ 80 lbs
Steve Marik	06/29/2018	1 x 12 @ 50 lbs
Andrew Duncan	06/29/2018	1 x 12 @ 50 lbs

Clients

1

Andrea
Krahmer

4:30 PM WOD

1 x 12 @ 100 lbs

2

Michael
Brown

3:30 PM WOD

1 x 12 @ 80 lbs

3

Dave
sWolcott

12:00 PM WOD

5 x 12 @ 70 lbs

3

Jenni
Bollmann

3:30 PM WOD

5 x 12 @ 70 lbs

2 x 35# DB

3

Theresa
Williams

12:00 PM WOD

5 x 12 @ 70 lbs

2 x 35 dumbells

3

Heather
Leaks

5:30 PM WOD

1 x 12 @ 70 lbs

4

Aaron
Gerken

5:30 PM WOD

5 x 12 @ 65 lbs

4

Chris
Dunlap

3:30 PM WOD

5 x 12 @ 65 lbs

5

Krista
Rogue

3:30 PM WOD

4 x 12 @ 60 lbs

6

Ryan
Wuest

12:00 PM WOD

3 x 12 @ 55 lbs

7

Billy
Montgomery

5:00 AM WOD

5 x 12 @ 53 lbs

8

Jon
Erickson

9:30 AM CrossFit

5 x 12 @ 50 lbs

8

Michael
McCarthy

12:00 PM WOD

5 x 12 @ 50 lbs

8

Paul
Vasend

5:00 AM WOD

5 x 12 @ 50 lbs

8

Ted
TooTall

4:30 PM WOD

5 x 12 @ 50 lbs

8

Veronica
Wilcox

5:00 AM WOD

5 x 12 @ 50 lbs

2x25#

8

Andrew
Duncan

8:30 AM WOD

1 x 12 @ 50 lbs

8

Joseph
McClish

5:00 AM WOD

1 x 12 @ 50 lbs

8

Steve
Marik

5:30 PM WOD

1 x 12 @ 50 lbs

50# db in each hand

8

Thanh
Vo

5:00 AM WOD

1 x 12 @ 50 lbs

8

Tim
Zuk

6:00 AM WOD

1 x 12 @ 50 lbs

8

Tishri
DeGraw

6:00 AM WOD

1 x 12 @ 50 lbs

9

Jenn
Graham

6:00 AM WOD

1 x 12 @ 40 lbs

9

Keith
Sekishiro

5:00 AM WOD

1 x 12 @ 40 lbs

9

Olivia
Dias

6:00 AM WOD

1 x 12 @ 40 lbs

9

Ryan
Geser

9:30 AM WOD

1 x 12 @ 40 lbs

10

Bill
Berman

6:00 AM WOD

5 x 12 @ 35 lbs

10

Dale
Mizer

6:00 AM WOD

5 x 12 @ 35 lbs

10

Nick
Williams

3:30 Open Gym

5 x 12 @ 35 lbs

10

Shane
Doyle

6:00 AM WOD

5 x 12 @ 35 lbs

10

Private

6:00 AM WOD

4 x 12 @ 35 lbs

10

Kenny
Crabtree

6:30 PM WOD

4 x 12 @ 35 lbs

10

Adam
Librande

6:00 AM WOD

1 x 12 @ 35 lbs

11

Andrea
Fugate

3:30 PM WOD

5 x 12 @ 30 lbs

Bench press @65#

11

Susan
Sturn

8:30 AM WOD

5 x 12 @ 30 lbs

12

Claire
Nettleton

9:30 AM WOD

5 x 12 @ 25 lbs

25# dumbbells

12

Kortnie
Crabtree

6:30 PM WOD

5 x 12 @ 25 lbs

12

Samantha
O'Neil

5:30 PM WOD

5 x 12 @ 25 lbs

12

Amy
Tooley

9:30 AM WOD

1 x 12 @ 25 lbs

12

Cheryl
Pellegrini

5:00 AM WOD

1 x 12 @ 25 lbs

2, 25# KB

12

Colleen
Frazier

5:00 AM WOD

1 x 12 @ 25 lbs

25# ea hand

12

Heidi
Zuk

6:00 AM WOD

1 x 12 @ 25 lbs

12

Jordan
Biehle

5:30 PM WOD

1 x 12 @ 25 lbs

12

Nikki
Nelson

9:30 AM WOD

1 x 12 @ 25 lbs

13

Melissa
Hedstrom

8:30 AM WOD

15 x 12 @ 20 lbs

13

Courtney
Prokosch

5:00 AM WOD

5 x 12 @ 20 lbs

13

Katie
Ingram

4:30 PM WOD

5 x 12 @ 20 lbs

20 lb DB

13

Shawnette
Anderson

8:30 AM WOD

5 x 12 @ 20 lbs

13

janna
curtis

9:30 AM CrossFit

3 x 12 @ 20 lbs

13

Maria
Arellano

9:30 AM WOD

3 x 12 @ 20 lbs

20 lbs each hand

13

Toni
Blair

5:30 PM WOD

3 x 12 @ 20 lbs

13

Private

6:00 AM WOD

1 x 12 @ 20 lbs

13

Kay
Metzger

12:00 PM WOD

1 x 12 @ 20 lbs

13

Tabitha
Dean

9:30 AM WOD

1 x 12 @ 20 lbs

14

Dawn
Piersma

12:00 PM WOD

5 x 12 @ 15 lbs

14

Bryana
Przybylowski

9:30 AM CrossFit

1 x 12 @ 15 lbs

14

Liz
Marik

5:30 PM WOD

1 x 12 @ 15 lbs

14

Sherrill
Conley

8:30 AM WOD

1 x 12 @ 15 lbs

15

Amber
Campbell

9:30 AM CrossFit

1 x 12 @ 10 lbs

16

Lynette
Hawkins

12:00 PM WOD

5 x 10 @ 25 lbs

16

Ona
Lisa Wolcott

12:00 PM WOD

1 x 5 @ 35 lbs