Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Push Press

Metcon

Metcon

Metcon

Settings

Workout

THURSDAY 10.6.16

Warm-up

4 Steady Rounds:
Run 200m
15 alternating Jumping Lunges
10 Russian Swings 70/53lbs

1: Push Press (4X4)

Push Press

*80% of 1RM
10 minutes

2: Metcon (Weight)

E2MOM 8
Clean Deadlift
Clean Pull
Power Clean

*70% of power clean

MC: Metcon (Time)

For Time:
12-9-6
Power Clean
Muscle-Ups

Power Clean
RX+ 225/145
RX 185/125
RX+ Muscle Ups
RX C2B Pull-ups/Ring Dips

EC1: Metcon (Time)

EXTRA CREDIT #1
10 Rounds:
Row for Distance (meters)
:40 On
2:20 Off

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

Whiteboard:

Thursday, October 06, 2016

Male Clients

1

Tannen
Mitchell

5:30 PM CrossFit

4 x 4 @ 205 lbs

1

Prince
Jahi

9:30 AM CrossFit

4 x 4 @ 205 lbs

2

Ben
Sauer

4:30 PM CrossFit

4 x 4 @ 195 lbs

3

Juan
Baltierra

6:30 PM CrossFit

4 x 4 @ 165 lbs

3

Ryan
McNamara

5:30 PM CrossFit

4 x 4 @ 165 lbs

4

Robert
Lee

4:30 PM CrossFit

4 x 4 @ 145 lbs

5

Private

9:30 AM CrossFit

4 x 4 @ 125 lbs

5

Ryan
McKeel

6:30 PM CrossFit

4 x 4 @ 125 lbs

6

Derek
Smith

5:30 PM CrossFit

4 x 4 @ 115 lbs

6

Greg
Austin

6:00 AM CrossFit

4 x 4 @ 115 lbs

Female Clients

1

simone
kalhorn

6:00 AM CrossFit

4 x 4 @ 120 lbs

2

Hilary
Boyd

9:30 AM CrossFit

4 x 4 @ 110 lbs

3

Lindsey
Chapin

6:30 PM CrossFit

4 x 4 @ 95 lbs

4

Erica
Rew

4:30 PM CrossFit

4 x 4 @ 90 lbs

4

Natasha
Brown

4:30 PM CrossFit

4 x 4 @ 90 lbs

5

Private

9:30 AM CrossFit

4 x 4 @ 85 lbs

5

Beth
Heyer

6:00 AM CrossFit

4 x 4 @ 85 lbs

6

Cassandra
Nowaczyk

6:00 AM CrossFit

4 x 4 @ 80 lbs

7

Alyssa
Clore

4:30 PM CrossFit

4 x 4 @ 75 lbs

7

Pilar
Perez

9:30 AM CrossFit

4 x 4 @ 75 lbs

7

Shauna
Jardon

6:00 AM CrossFit

4 x 4 @ 75 lbs

8

Sarah
Massena

9:30 AM CrossFit

4 x 4 @ 70 lbs

8

Tessa
Khan

9:30 AM CrossFit

4 x 4 @ 70 lbs