Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Back Squat

Metcon

Settings

Workout

Fri 8-10-18

1: General Warm Up 1

2 rounds:
Lunge down (length of gym)
10 Squats
Bear Crawl back
10 Push Ups
Samson stretch 30 sec. each leg
10 Good Mornings

2: Back Squat (5-5-5-5)

Back Squat

3: Metcon (Time)

For Time
800m Run
5 Rounds of
10 Front Squats (95/65)
12 Toes to Bar
800m Run

**No Racks
Basics - 65/45, Sit-ups
Int - 75/55, knee raises
Rx - as written
Rx+ - 135/95

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

Whiteboard:

Friday, August 10, 2018

Clients:

Male Clients

1

Mike
McIntosh

6:30 PM WOD

1 x 5 @ 370 lbs

225/275/315/370

2

Josh
Moore

4:30 PM WOD

1 x 5 @ 327 lbs

275,295,315,327

3

Dave
sWolcott

12:00 PM WOD

4 x 5 @ 275 lbs

3

Jake
Johnson

4:30 PM WOD

4 x 5 @ 275 lbs

3

Michael
Toma

3:30 Open Gym

1 x 5 @ 275 lbs

3

Tiny

4:30 PM WOD

1 x 5 @ 275 lbs

4

Chris
Dunlap

3:30 PM WOD

4 x 5 @ 255 lbs

4

Joe
Chase

6:30 PM WOD

2 x 5 @ 255 lbs

4

Perry
DeJoode

6:00 AM WOD

1 x 5 @ 255 lbs

5

Private

6:00 AM WOD

2 x 5 @ 245 lbs

6

Moses
Navarro

3:30 PM WOD

4 x 5 @ 225 lbs

6

Aaron
Gerken

9:30 AM WOD

3 x 5 @ 225 lbs

6

Josh
Hunt

6:00 AM WOD

1 x 5 @ 225 lbs

7

Sean
Cooper

3:30 Open Gym

1 x 5 @ 215 lbs

8

Nick
Williams

9:30 AM CrossFit

1 x 5 @ 207 lbs

135, 155, 185, 205, 207

9

Dale
Mizer

6:00 AM WOD

4 x 5 @ 185 lbs

9

Troy
Willis

6:00 AM WOD

3 x 5 @ 185 lbs

9

John
Harrington

6:00 AM WOD

2 x 5 @ 185 lbs

9

Adam
Librande

6:00 AM WOD

1 x 5 @ 185 lbs

9

John
Foley

12:00 PM WOD

1 x 5 @ 185 lbs

155-165-175-815

9

Michael
Robinson

9:30 AM WOD

1 x 5 @ 185 lbs

10

Chris
Rasmussen

5:30 PM WOD

4 x 5 @ 175 lbs

10

Jeffrey
Lowe

6:30 PM WOD

4 x 5 @ 175 lbs

10

Shane
Doyle

6:00 AM WOD

1 x 5 @ 175 lbs

11

TIMMY

12:00 PM WOD

2 x 5 @ 165 lbs

135, 160, 165, 165

12

Bill
Berman

6:00 AM WOD

2 x 5 @ 95 lbs

13

Edwin
Godinez

6:00 AM WOD

4 x 5 @ 45 lbs

Training on back squats.

14

Tyler
Wilson

4:30 PM WOD

1 x 3 @ 330 lbs

5x275, 5x295, 5x315, 3x330

Female Clients

1

Andrea
Krahmer

5:00 AM WOD

1 x 5 @ 235 lbs

2

Heather
Leaks

5:30 PM WOD

1 x 5 @ 195 lbs

3

Alexis
Shimada

6:00 AM WOD

1 x 5 @ 190 lbs

135/155/175/190

4

Veronica
Wilcox

4:30 PM WOD

1 x 5 @ 185 lbs

#135, #155, #175, #185

5

Brittney
Mcintosh

12:00 PM WOD

4 x 5 @ 180 lbs

6

Melissa
Maurer

9:30 AM WOD

1 x 5 @ 175 lbs

3sets at 145

7

Nicole
Miller

5:00 AM WOD

1 x 5 @ 170 lbs

115,135,155,170

8

Maria
Arellano

3:30 PM WOD

1 x 5 @ 165 lbs

9

Private

6:00 AM WOD

1 x 5 @ 160 lbs

10

Jody
Chase

6:30 PM WOD

2 x 5 @ 150 lbs

2x5 145

11

Krista
Rogue

4:30 PM WOD

5 x 5 @ 145 lbs

11

Amy
Tooley

9:30 AM WOD

4 x 5 @ 145 lbs

11

Nikki
Nelson

9:30 AM WOD

4 x 5 @ 145 lbs

12

Olivia
Dias

6:00 AM WOD

4 x 5 @ 135 lbs

12

Ona
Lisa Wolcott

12:00 PM WOD

4 x 5 @ 135 lbs

12

Colleen
Frazier

5:00 AM WOD

2 x 5 @ 135 lbs

Progression to 135

12

Joyce
Kintz

4:30 PM WOD

1 x 5 @ 135 lbs

12

Liz
Marik

6:30 PM WOD

1 x 5 @ 135 lbs

13

Claire
Nettleton

9:30 AM WOD

4 x 5 @ 130 lbs

14

Jenni
Bollmann

3:30 PM WOD

4 x 5 @ 125 lbs

14

Private

6:00 AM WOD

1 x 5 @ 125 lbs

15

Theresa
Williams

9:30 AM CrossFit

4 x 5 @ 115 lbs

birthday hang over limited the weight I could put up

16

Amica
Cooke

9:30 AM WOD

1 x 5 @ 110 lbs

17

Cheryl
Pellegrini

5:00 AM WOD

5 x 5 @ 95 lbs

17

Deidre
Jones

9:30 AM WOD

1 x 5 @ 95 lbs

17

Heidi
Zuk

6:00 AM WOD

1 x 5 @ 95 lbs

17

Jenny
Ammon

12:00 PM WOD

1 x 5 @ 95 lbs

17

KIRA
DACZEWITZ

9:30 AM CrossFit

1 x 5 @ 95 lbs

18

Lisa
Nair

6:00 AM WOD

5 x 5 @ 85 lbs

5x1 @95lbs

18

Hayli
Librande

9:30 AM WOD

4 x 5 @ 85 lbs

19

Jenni
Bertels

5:00 AM WOD

5 x 5 @ 45 lbs

working on better form