Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

RDL's

BB Good Mornings

3 Hurdle Hops 2 Broad ...

Metcon

Settings

Workout

08/04/17

Warm-up

A: Metcon (No Measure)

Mobility Coaches Choice

2 Rds

15 Russian Swings 70/44
15 Goblet Squats 70/44
15 GHD Sit ups

Strength

B1 : RDL's (5 x 6 )

B2 : BB Good Mornings (5 x 8)

Extra Work

C: 3 Hurdle Hops 2 Broad Jumps 3 Box Jumps (6 sets 30/24 (Box))

Conditioning

D: Metcon (Time)

30-20-10

KB Swings 53/35
Goblet Squats 53/35

200M Waiter Walk 53/35 (Right Arm to 100m Left Arm Back)

After Each Round

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

Whiteboard:

Friday, August 04, 2017

Leaderboard

Men's RDL's
Juan Chavez	04/15/2016	1 x 1 @ 500 lbs
Michael Gayle	04/15/2016	1 x 1 @ 365 lbs
Brian Wilcox	02/10/2017	1 x 1 @ 350 lbs

Women's RDL's
Rosemary Imbert	02/10/2017	1 x 1 @ 265 lbs
Kat Rummell	04/15/2016	1 x 1 @ 225 lbs
Katie Wright	11/11/2016	1 x 1 @ 210 lbs

Male Clients

1

Jamie
Anderson

5:15 AM CrossFit

1 x 6 @ 315 lbs

1

Nicholas
Mestayer

4:30 PM CrossFit

1 x 6 @ 315 lbs

2

Anil
Hussain

5:30 PM CrossFit

1 x 6 @ 305 lbs

3

Josh
Martin

4:30 PM CrossFit

1 x 6 @ 265 lbs

4

jason
hull

5:15 AM CrossFit

1 x 5 @ 255 lbs

5

Greg
Loving

5:30 PM CrossFit

1 x 1 @ 245 lbs

6

Brian
Cresswell

9:15 AM CrossFit

1 x 6 @ 185 lbs

7

charles
lafkoff

9:15 AM CrossFit

5 x 6 @ 175 lbs

135, 135, 145, 175, 175#

8

Jeffery
Foster

9:15 AM CrossFit

1 x 6 @ 125 lbs

9

David
Carter

4:30 PM CrossFit

5 x 6 @ 95 lbs

Female Clients

1

Rosemary
Imbert

9:15 AM CrossFit

1 x 6 @ 205 lbs

2

Liz
Koehler

5:30 PM CrossFit

1 x 6 @ 195 lbs

185,175,155,145

3

Lindsey
Martin

4:30 PM CrossFit

2 x 6 @ 185 lbs

3

Katie
Wright

9:15 AM CrossFit

1 x 6 @ 185 lbs

4

Emma
Knowles

4:30 PM CrossFit

1 x 6 @ 175 lbs

5

Jaye
Bateman

5:15 AM CrossFit

1 x 6 @ 135 lbs

135 max

6

Carla
Maddox

5:30 PM CrossFit

1 x 1 @ 105 lbs

6

Teresa
Montemayor

5:30 PM CrossFit

1 x 1 @ 105 lbs