Public Whiteboard

Show WOD in Full Screen

Auto Scroll Page

Components

Metcon

Metcon

Metcon

Metcon

Settings

WOD

Wednesday CrossFit Class

1: Metcon (Time)

1. Squat Conditioning
For time* 7 min CAP:
20 Back Squats, 135/95
20 Back Squat, 155/105
20 Back Squats, 185/125
*No Racks. 1 Bar. Rest 1 minute after completing each weight

-rest 3 minutes

2: Metcon (Time)

2. Press Conditioning
For time* 7 min CAP:
20 STOH, 115/75
20 STOH, 135/95
20 STOH, 155/105
*No Racks. 1 Bar. Rest 1 minute after completing each weight

-rest 3 minutes

3: Metcon (Time)

3. Clean Conditioning
For time*7 min CAP:
20 Hang Power Clean, 115/75
20 Hang Power Clean, 135/95
20 Hang Power Clean, 155/105
*No Racks. 1 Bar. Rest 1 minute after completing each weight

-rest 3 minutes

4: Metcon (Time)

4. Gymnastic Pull Conditioning
For time*7 min CAP:
20 Strict Pull ups
20 *Strict Ring Rows
20 Kipping C2B Pull ups
Rest 1 minute after completing each set of 20
*feet elevated on box

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

Whiteboard:

Wednesday, August 24, 2016

Male Athletes

1

Kyle
Eshleman

6:00 PM CrossFit

4:52

2

Cliff
Weller

6:00 PM CrossFit

5:30

3

Jimmy
Stafford

4:00pm CrossFit

5:50

3

Robby
Westermann

5:00 AM CrossFit

5:50

3

Tim
Cicero

4:00pm CrossFit

5:50

4

Marty
Pajek 🏋🏻‍♂️

12 pm CrossFit

5:57

5

jeffrey
winkler

5:00 PM CrossFit

6:00

5

Jon
Dietrich

5:00 PM CrossFit

6:00

6

Mark
Mazzone

4:00pm CrossFit

6:13

7

Keith
Koprowski

10:00 AM CrossFit

7:00

7@185 hello Mr Ego!

7

Tim
Harber

4:00pm CrossFit

7:00

stopped after 2nd set (back pain)

8

Steve
Kaczynski

6:00 AM CrossFit

5:03

95/105/115

9

Benjamin
Keck

12 pm CrossFit

5:28

9

Travis
Stadler

12 pm CrossFit

5:28

115,135,155

10

Siddhartha
Bimanathi

6:00 PM CrossFit

5:40

20*55lbs+20*65 lbs + 15*65 lbs

11

richard
helton

6:00 AM CrossFit

5:44

95,105.115

12

Matthew
Brancatelli

6:00 AM CrossFit

5:50

95, 105, 125

13

Tim
Luthringer

6:00 PM CrossFit

5:53

14

Danny
" Sid " Ca ...

4:00pm CrossFit

6:00

115 135 155

14

Michael
Rupp

6:00 PM CrossFit

6:00

90, 95, 100

15

Roger
Korsten

5:00 PM CrossFit

6:30

75lbs

15

Venkata
Atluri

5:00 PM CrossFit

6:30

75lbs

16

Udaya
Teja Kandi ...

5:00 PM CrossFit

6:50

45

17

Ed
Rivera-Donato

6:00 AM CrossFit

7:00

-10

Female Athletes

1

Chicki
💪

5:00 PM CrossFit

4:11

2

Diana
Hauptman

6:00 PM CrossFit

5:53

3

Colleen
💖

6:00 PM CrossFit

7:00

4 left..back

4

Tammy
Friedman

10:00 AM CrossFit

4:15

30%. 40%.50% of 1rm

5

Katie
Schulin

6:00 PM CrossFit

4:40

55,65,75

5

Melissa
Harber

4:00pm CrossFit

4:40

65-75-85

6

Lynda
Holland

5:00 PM CrossFit

4:56

7

Meredith
Driscol

5:00 PM CrossFit

5:22

55, 60, 65

8

Private

5:00 PM CrossFit

5:36

9

erika
kohler

10:00 AM CrossFit

5:40

55,75,85

10

Lucy
Todaro

5:00 AM CrossFit

5:45

11

Private

6:00 PM CrossFit

5:57

12

Heather
Zabukovec

12 pm CrossFit

6:00

95# - 105# - 115#

13

Katja
Koprowski

5:00 PM CrossFit

6:01

#85

14

Mary
Papesch

6:00 PM CrossFit

6:05

55

15

Jamie
Grano

6:00 PM CrossFit

6:30

55, 65, 75 - little back pain

15

Yuliya
Matsova

5:00 PM CrossFit

6:30

65

16

Lori
Schillaci

6:00 AM CrossFit

6:41

85, 95, 105

17

Anna
Murphy

6:00 AM CrossFit

6:45

scaled - 65, 75, 75

18

Amber
Walden

6:00 AM CrossFit

7:00

18

Carla
Percy

5:00 AM CrossFit

7:00

95-105-105

18

Margaret
Casey

5:00 PM CrossFit

7:00

18

Megan
Lutz

12 pm CrossFit

7:00

95#-105#-10@115#

18

Sushmita
Kotta

5:00 PM CrossFit

7:00

40