Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Metcon

Metcon

Settings

Workout

7.26.19

Happy Birthday Ken Saksa!

Warm Up
2x
400m Jog
20 Sit ups

Metcon (Time)

For Time (7min CAP)
100 Strict Knees to Chest
*Use light DB between your feet if you are feeling froggy

Build

Metcon (AMRAP - Rounds and Reps)

20min AMRAP

10 Devil Press
10 Renegade Row per arm
10 DB Box Step Overs
300m run
*Same DBs for all movements

Grind

Cool Down
Barbell Mash or foam roll

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

Whiteboard:

Friday, July 26, 2019

Male Clients

1

Herbert
Segura

6:00 am CrossFit

5:19

2

Todd
Wangler

6:00 am CrossFit

5:53

3

Joey
Blasi

11:45 AM CrossFit

6:05

4

William
D’Ausilio

5:30 pm CrossFit

6:30

5

Andy
Hengstebeck

11:45 AM CrossFit

7:00

80

Female Clients

1

Christina
Biscardi

8:00 am CrossFit

3:51

2

Anna
Fritz

6:00 am CrossFit

4:48

3

Leslie
Spurr

4:30 pm CrossFit

6:10

35 knee to chest- 65 sit ups

4

Amy
Carvelli

11:45 AM CrossFit

6:20

5

Stephanie
Faust

11:45 AM CrossFit

6:34

6

Ivanys
Vasseur

11:45 AM CrossFit

7:00

70

6

Jessica
Wise

11:45 AM CrossFit

7:00

finished just in time....

6

Kelli
Blasi

11:45 AM CrossFit

7:00

70

6

Nancy
Finch

8:00 am CrossFit

7:00