Public Whiteboard

Components

Box Jumps

Deadlift

Hanging Leg raises

Bike

90 Second Rest

Metcon

Settings

Workout

Tuesday, 9/29/20

Box WOD

Weightlifting

(30min)
4Horsemen Wave1 Week2
Deadlift MEDIUM
3 Supersets of 1,2,3,4, and 5

1: Box Jumps (3x12 Tall Box Jump 20/16")

https://youtu.be/5_ABYEP7Bqw

2: Deadlift (75%x(7+)/70%x(9+)/65%x(11+))

3: Hanging Leg raises (3x10)

https://youtu.be/KBLz0IkKAX0

4: Bike (15/12cal Bike)

5: 90 Second Rest (3x90sec rest)

Metcon

A: Metcon (AMRAP - Rounds and Reps)

4 Rounds of 2 minutes work/1minute rest
5 SB GTS 150/100
10 SB Bear hug Walking Lunges 150/100

HOME WOD

a: Metcon (Time)

"Living Room Mash 25"
10 Rounds for Time
25 Burpees
12 Squats*
8 Sit-Ups
4 Push-Ups
*Pick load & object, e.g. Sandbag, Dumbbell, Kettlebell, or water bottle.

b: Metcon (No Measure)

"Durante CORE 1/2"
NFT
3 rounds of
10 Hollow Rocks
10 V-Ups
10 Tuck Ups
10 second Hollow Hold
1 minute Rest

https://youtu.be/xlHyy7LM4fM

Whiteboard:

Tuesday, September 29, 2020

Leaderboard

Men's Box Jumps
Caleb Karrels	12/14/2021	3 x 12 @ 1 lbs
Anthony Huff	11/16/2021	3 x 12 @ 1 lbs
Brian Bunk	09/29/2020	3 x 12 @ 1 lbs

Women's Box Jumps
Alana Witulski	09/29/2020	3 x 12 @ 20 lbs
Dawn Huff	11/16/2021	3 x 12 @ 1 lbs
Betty Fowler	11/16/2021	3 x 12 @ 1 lbs

Male Clients

Brian
Bunk

CrossFit:: 6:00AM

3 x 12 @ 1 lbs

Sung
Hong

CrossFit: 5:00 AM

3 x 12 @ 1 lbs

Shane
O'Neill

CrossFit: 5:00 AM

3 x 12 @ 0 lbs

Female Clients

Alana
Witulski

CrossFit: 5:00 AM

3 x 12 @ 20 lbs

Tia-Clair
II Ward

CrossFit 5:15PM

3 x 12 @ 1 lbs

Hannah
Archuleta

CrossFit: 5:00 AM

3 x 12 @ 0 lbs