Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

BB Incline Bench

DB Hammer Curl

Strict Dips

Metcon

Settings

Workout

09/15/16

Warm-up

A: Coaches Choice

Strength

B: BB Incline Bench (Warmup, 75% x 5, 85% x 3, 95% x 1)

Extra Work

C1: DB Hammer Curl (Seated 3 x 10 Alt )

C2: Strict Dips (3 x 12 )

no kipping allowed

Conditioning

D: Metcon (Time)

30 - 20 - 10

OHS 95/65
Ring Push Ups

50 Double Unders After each rd.
150 singles

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

Whiteboard:

Thursday, September 15, 2016

Male Clients

1

Jeff
Peltier

5:15 AM CrossFit

1 x 1 @ 255 lbs

1x5 205 1x3 225

2

Brian
Wilcox

5:15 AM CrossFit

1 x 1 @ 235 lbs

2

JOSE
MELENDEZ

Open Gym

1 x 1 @ 235 lbs

3

Michael
Tobis

9:15 AM CrossFit

2 x 8 @ 230 lbs

4

Private

Open Gym

1 x 1 @ 205 lbs

5

Jacob
Darden

Open Gym

1 x 1 @ 195 lbs

6

Bill
Thompson

6:30 PM CrossFit

1 x 1 @ 185 lbs

6

Cody
Williams

5:30 PM CrossFit

1 x 1 @ 185 lbs

6

Earnest
Cooper

5:30 PM CrossFit

1 x 1 @ 185 lbs

6

jaron
Becerra

5:15 AM CrossFit

1 x 1 @ 185 lbs

7

Gary
Bowker

4:30 PM CrossFit

1 x 1 @ 175 lbs

8

Anil
Hussain

5:30 PM CrossFit

1 x 1 @ 165 lbs

spot

8

Pedro
Melendez

4:30 PM CrossFit

1 x 1 @ 165 lbs

9

andrew
neely-otts

5:30 PM CrossFit

1 x 1 @ 155 lbs

10

charles
lafkoff

9:15 AM CrossFit

1 x 1 @ 145 lbs

5 x 105, 3 x 125, 1 x 145#

10

Kyle
Krueger

5:15 AM CrossFit

1 x 1 @ 145 lbs

Female Clients

1

Drea
Bruti

5:15 AM CrossFit

1 x 1 @ 165 lbs

2

Allison
Muhlbauer

9:15 AM CrossFit

1 x 1 @ 135 lbs

3

Leslie
Eldred

5:15 AM CrossFit

1 x 1 @ 115 lbs

4

Monica
Terrell

4:30 PM CrossFit

1 x 1 @ 105 lbs

5

Katie
Wright

9:15 AM CrossFit

1 x 1 @ 95 lbs