Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Back Squat

Split Jerk

Metcon

Metcon

Settings

Workout

WEDNESDAY 10.5.16

Warm-up

5 Steady Rounds:
10 Banded Good Mornings
25 Double Unders
10 Wallballs 20/14lbs

1: Back Squat (5X3)

Back Squat

*work up to a heavy single @ 90%, then 5X3 @ 80%.
20 min

2: Split Jerk (6X3)

Split Jerk

*70% of 1RM
15 minutes

MC: Metcon (Time)

4 Rounds For Time:
24/18 Calorie Row
12 Front Squats 165/115lbs
50 Double Unders

Front Squats
RX+ 165/115
RX 135/95
SC1 115/75

EC1: Metcon (Time)

EXTRA CREDIT #1
Run 800m x 4
Walk 200m for rest

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

Whiteboard:

Wednesday, October 05, 2016

Male Clients

1

Ben
Sauer

5:30 PM CrossFit

5 x 4 @ 385 lbs

2

Tannen
Mitchell

5:30 PM CrossFit

5 x 4 @ 365 lbs

90%

3

Juan
Baltierra

6:30 PM CrossFit

5 x 4 @ 285 lbs

4

Bob
Roehrenbach

6:30 PM CrossFit

5 x 4 @ 275 lbs

5

Brian
Hulsey

5:30 PM CrossFit

5 x 4 @ 225 lbs

5

Walter
Daumler

5:30 PM CrossFit

5 x 4 @ 225 lbs

6

chris
pinnick

4:30 PM CrossFit

5 x 4 @ 205 lbs

7

Dustin
Riat

6:30 PM CrossFit

5 x 3 @ 185 lbs

7

Reece
Cochran

6:30 PM CrossFit

5 x 3 @ 260 lbs

7

Jeff
Bates

9:30 AM CrossFit

2 x 2 @ 205 lbs

Female Clients

1

simone
kalhorn

6:00 AM CrossFit

5 x 4 @ 220 lbs

2

Erin
Bonthron

5:30 PM CrossFit

5 x 4 @ 180 lbs

3

Natasha
Brown

4:30 PM CrossFit

5 x 4 @ 175 lbs

4

Jenna
Daley

9:30 AM CrossFit

5 x 4 @ 135 lbs

1 @ 155#

4

Julie
Noi

12:00 PM CrossFit

5 x 4 @ 135 lbs

5

Alyssa
Clore

4:30 PM CrossFit

5 x 4 @ 115 lbs

6

Hilary
Boyd

6:30 PM CrossFit

5 x 3 @ 170 lbs

Built up

6

Lindsey
Chapin

6:30 PM CrossFit

5 x 3 @ 155 lbs

Thought it was sets of 3 for some reason...

6

Erica
Rew

9:30 AM CrossFit

3 x 3 @ 175 lbs

6

Private

9:30 AM CrossFit

1 x 3 @ 185 lbs