Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Metcon

Settings

Workout

31August2016

Warm-up

The CrossFit Warm-up

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Metcon

Metcon (Time)

5 RFT:

8 Uneven Push-Ups (45/25)
12 Squats Holding Plate (45/25)
16 Calorie Row

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

Whiteboard:

Wednesday, August 31, 2016

Clients:

Male Clients

1

Brendan
Wuest

9:30 AM CrossFit

7:29

2

Anthony
Hodges

5:00 PM CrossFit

8:52

3

Andrew
Stitzel

5:00 PM CrossFit

9:05

4

Colin
Wright

4:00 PM CrossFit

9:29

5

Kent
Higginbotham

6:00 PM CrossFit

9:53

6

Greg
Mathison

4:00 PM CrossFit

10:24

7

Chad
Miller

4:00 PM CrossFit

10:26

8

Bob
Naes

4:00 PM CrossFit

10:59

9

Jeff
Greene

9:30 AM CrossFit

11:16

10

Steve
Johnson

6:00 AM CrossFit

12:53

11

John
Henderson

6:00 AM CrossFit

14:45

12

Dave
Lauter

6:00 AM CrossFit

14:05

13

Calvin
Nagle

6:00 AM CrossFit

15:35

14

Brian
Whiting

6:00 AM CrossFit

20:16

Female Clients

1

Laura
Priaulx

4:00 PM CrossFit

9:28

2

Bayley
Little

5:00 PM CrossFit

10:08

3

Ninette
Campbell

4:00 PM CrossFit

10:54

4

Elise
Bakalor

5:00 PM CrossFit

10:58

5

Stacey
King

4:00 PM CrossFit

12:51

6

Elizabeth
Burke

6:00 AM CrossFit

14:42

25#

7

Karen
Boulware

6:00 AM CrossFit

15:12

8

Melanie
Moser

4:00 PM CrossFit

15:30

9

Traci
Kerr

9:30 AM CrossFit

17:02

25#