Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Box Squat

Bulgarian Split Squat

Metcon

Settings

Workout

CF - 8/27/21

A:

3 Rounds
10 Reverse lunges
10 Russian KB swings
25ft Duck walk

B: Box Squat (6x3-5 @80-90%; rest as needed )

Box or bench at just at or above parallel

C: Bulgarian Split Squat (5 sets of 15 each leg - Bodyweight )

D: Metcon (Time)

FOR TIME

GPP
18-14-10-6
Chest To Bar Pull-Ups
9-7-5-3
Hang Squat Snatch (95/65)

COMP
9-7-5-3
Ring Muscle Up
Hang Squat Snatch (115/80)

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

Whiteboard:

Friday, August 27, 2021

Male Clients

1

Daniel
Esborg

5:00 PM CrossFit

6 x 5 @ 440 lbs

2

Geoff
Cottrill

5:00 AM CrossFit

6 x 5 @ 405 lbs

3

_Stuart
Chandler

4:00 PM CrossFit

6 x 5 @ 315 lbs

3

Alex
Adkins

7:00am CrossFit

6 x 5 @ 315 lbs

3

Flynt
Foster

6:00 AM CrossFit

6 x 5 @ 315 lbs

3

Michael
Harrington

5:00 AM CrossFit

6 x 5 @ 315 lbs

20 inch box

4

Jefferson
Adcock

11:30 AM CrossFit

6 x 5 @ 275 lbs

4

Luke
Frauhiger

5:00 PM CrossFit

6 x 5 @ 275 lbs

5

Jason
Deloney

7:00am CrossFit

6 x 5 @ 265 lbs

6

Derek
Fecteau

11:30 AM CrossFit

6 x 5 @ 255 lbs

7

Luke
Wylie

5:00 PM CrossFit

6 x 5 @ 245 lbs

8

Chris
Weber

11:30 AM CrossFit

6 x 3 @ 275 lbs

5 reps 225, 3 reps 255, 4x3 @ 275

8

David
Kan

5:00 PM CrossFit

3 x 4 @ 255 lbs

#225; 255

Female Clients

1

Melanie
Velazquez

4:00 PM CrossFit

6 x 5 @ 225 lbs

2

Camille
Cline

11:30 AM CrossFit

6 x 5 @ 205 lbs

2

Colette
SavageJones

5:00 AM CrossFit

6 x 5 @ 205 lbs

2

Hannah
Russell

5:00 AM CrossFit

6 x 5 @ 205 lbs

3

Tori
Tesmer

5:00 AM CrossFit

6 x 5 @ 165 lbs

4

Sage
West

11:30 AM CrossFit

6 x 5 @ 155 lbs

5

Kristen
Kerby Graves

6:00 AM CrossFit

6 x 5 @ 145 lbs

5

Viviana
Gutierrez

6:00 AM CrossFit

6 x 5 @ 145 lbs

6

Private

4:00 PM CrossFit

6 x 5 @ 135 lbs

7

Susie
Bilbro

6:00 AM CrossFit

6 x 4 @ 146 lbs