Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Snatch

Metcon

Metcon

Metcon

Settings

Workout

DEC 17, 2021

Pre Stretch Primer

21 Squats
15 Cals Bike
9 Step back, Step up Burpees

BARBELL

BAR: Snatch (1-1-1-1-1-1-1, work to a heavy set or new 1 RM)

Snatch

*Full squat

ACCESSORY

A) Tire Flips, 5x5
B) Single-arm DB Row, 5x5

BODY WEIGHT MOSTLY

BWM: Metcon (AMRAP - Rounds and Reps)

AMRAP 15 /
15 Bear Hug Med Ball Squats, 20/14/10#
5 Cals Bike
15 Mt Climbers
5 Burpees

WOD

WOD: Metcon (AMRAP - Reps)

Partner / 7 Rounds
3 min clock
Row 21 cals
15 Burpees
Max KBS, 55/35 | 45/25

*Score = total KBS

KIKR

KIKR: Metcon (Time)

100 Jump Lunges

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

Whiteboard:

Friday, December 17, 2021

Male Clients

1

Stephen
Nwaukwa

5:30 AM CrossFit

1 x 1 @ 175 lbs

2

Dallas
Hindman

9:00 AM CrossFit

1 x 1 @ 170 lbs

darn elbows

3

Zach
Hendrix

5:30 AM CrossFit

1 x 1 @ 165 lbs

4

Scott
Blakemore

5:30 AM CrossFit

1 x 1 @ 160 lbs

5

Johnny
Whisman

9:00 AM CrossFit

1 x 1 @ 155 lbs

5

Taylor
Holden

5:30 PM CrossFit

1 x 1 @ 155 lbs

missed 185

6

Jason
Flick

5:30 AM CrossFit

1 x 1 @ 145 lbs

7

Aaron
Kuntz

5:30 AM CrossFit

1 x 1 @ 135 lbs

7

Andrew
Austin

12:00 PM Open Gym

1 x 1 @ 135 lbs

8

Marcelo
Goro

5:30 PM CrossFit

1 x 1 @ 45 lbs

Female Clients

1

Shelby
Brennan

5:30 AM CrossFit

1 x 1 @ 120 lbs

Postpartum PR!

2

Angela
Cooper

5:30 PM CrossFit

1 x 1 @ 85 lbs

3

Rachel
Showler

6:30 AM CrossFit

1 x 1 @ 75 lbs

4

Jana
Graham

5:30 AM CrossFit

1 x 1 @ 72 lbs

squat at 65; power position at 72

5

Tessa
Austin

12:00 PM Open Gym

5 x 2 @ 65 lbs

5

Glenda
Farris

5:30 AM CrossFit

1 x 1 @ 65 lbs

6

Christina
Hageny

9:00 AM CrossFit

1 x 1 @ 55 lbs

6

Rebecca
Judd

5:30 PM CrossFit

1 x 1 @ 55 lbs

7

Deb
Davis

9:00 AM CrossFit

1 x 1 @ 45 lbs

7

Ghada
Burgess

9:00 AM CrossFit

1 x 1 @ 45 lbs

8

Sherry
Jackson

5:30 PM CrossFit

1 x 1 @ 35 lbs