Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Bench Press

Zoolander

Settings

Workout

1.7.20

Warm-up

30 Seconds Each
Single Unders
Active Spidermans
Walkouts

Single Unders
Squat + Broad Jump
Push-ups

Single Unders
Glute Bridges
Slow Burpees

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

Bench Press (Based off 90% of 1RM)

5@40%
5@50%
5x10@60%

Warm-up

Primer
10 DUs
3 Power Cleans
3 Lateral Burpees Over Bar

Zoolander (AMRAP - Rounds and Reps)

AMRAP 15:
45 Single Unders or 30s DU Practice
10 Power Cleans 95/65
45 Single Unders or 30s DU Practice
10 Burpees

Rx+ 30 DUs, 135/95, Lateral Burpees Over Bar

Cash Out

Row Conditioning
6 Rounds
250m Row at 2k Pace
60 second Rest

Keep splits as close as possible

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

Whiteboard:

Tuesday, January 07, 2020

Leaderboard

Men's Bench Press
Brandon Taylor	08/02/2017	5 x 10 @ 185 lbs
Dustin Moore	01/07/2020	5 x 10 @ 170 lbs
Dustin Hughes	01/07/2020	5 x 10 @ 165 lbs

Women's Bench Press
Nicole Pavick	08/02/2017	5 x 10 @ 95 lbs
Rita Collins	10/14/2016	5 x 10 @ 90 lbs
Natalie Estrada	10/14/2016	5 x 10 @ 85 lbs

Male Clients

1

Dustin
Moore

4:30 PM CrossFit

5 x 10 @ 170 lbs

2

Dustin
Hughes

8:30 AM CrossFit

5 x 10 @ 165 lbs

3

Ty
Harris

4:30 PM CrossFit

5 x 10 @ 155 lbs

4

Andrew
Fuller

4:30 PM CrossFit

5 x 10 @ 145 lbs

5

Kevin
Harris

5:30 PM CrossFit

5 x 10 @ 135 lbs

5

Reggie
Goins

5:30 PM CrossFit

5 x 10 @ 135 lbs

6

Boyd
Bryant

8:30 AM CrossFit

5 x 10 @ 125 lbs

6

John
David Goins

Open Gym lunch

5 x 10 @ 125 lbs

7

Darrell
Semple

5:30 AM CrossFit

5 x 10 @ 95 lbs

8

Travis
Fenix

6:30 AM CrossFit

5 x 10 @ 90 lbs

9

Bryson
Harris

4:30 PM CrossFit

5 x 10 @ 70 lbs

Female Clients

1

Natalie
Estrada

5:30 AM CrossFit

5 x 10 @ 80 lbs

2

Brandy
Burnett

Open Gym lunch

5 x 10 @ 75 lbs

3

Susan
Moore

5:30 PM CrossFit

5 x 10 @ 65 lbs

3

Whitney
Goodson

5:30 PM CrossFit

5 x 10 @ 65 lbs

4

Lindsey
Jackson

4:30 PM CrossFit

5 x 10 @ 60 lbs

4

Tanya
Dunlap

5:30 AM CrossFit

5 x 10 @ 60 lbs

5

Private

4:30 PM CrossFit

5 x 10 @ 50 lbs

5

Cheyenne
Harris

5:30 PM CrossFit

5 x 10 @ 50 lbs

5

Jennifer
Sexton

5:30 PM CrossFit

5 x 10 @ 50 lbs

5

Kelsi
Allen

4:30 PM CrossFit

5 x 10 @ 50 lbs

6

Frankie
Rader

5:30 PM CrossFit

5 x 10 @ 45 lbs

7

Kim
Schooley

5:30 AM CrossFit

5 x 10 @ 0 lbs

Comp wod I sucked

7

Kim
Schooley

5:30 AM CrossFit

5 x 10 @ 0 lbs

Comp wod 20:20 95/105/115 only 25 du per rounds