Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Back Squat

Metcon

Settings

Workout

3.3.20

Warm Up
Tabata Burpees

Back Squat (Every 3min x 5, 8 Back Squats )

Back Squat

Take 10 minutes and Build to a weight that you can support 5 sets of 8 reps. Challenge yourself

Metcon (AMRAP - Rounds)

Every 3min x 4

12 Pull ups
8 Power Cleans

Make pull up modification as hard as possible so you have to break it up in 2 or 3 sets. Power cleans could be done unbroken for a couple rounds but should be challenging enough so you have to break them up after a couple rounds.

Cool Down
Coach led stretches

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

Whiteboard:

Tuesday, March 03, 2020

Male Clients

1

Daniel
Rosson

6:00 am CrossFit

5 x 8 @ 225 lbs

2

Dylan
Placher

5:30 pm CrossFit

5 x 8 @ 215 lbs

3

Ken
Saksa

5:00 AM CrossFit

5 x 8 @ 205 lbs

3

Mike
Kumbat

5:30 pm CrossFit

5 x 8 @ 205 lbs

4

Matthew
Slaughter

4:30 pm CrossFit

5 x 8 @ 185 lbs

3 rds at 185 felt good

5

Andy
Hengstebeck

11:45 AM CrossFit

5 x 8 @ 165 lbs

6

Kevin
Potter

11:45 AM CrossFit

5 x 8 @ 155 lbs

3 @ 145 2 @ 155

7

Jay
Parenteau

9:00 AM CrossFit

5 x 8 @ 145 lbs

8

Hugo
Garcia

11:45 AM CrossFit

5 x 8 @ 135 lbs

95 115 135

8

Massimo
Hagen

8:00 am CrossFit

5 x 8 @ 135 lbs

needed to increase

9

Troy
LyTell

4:30 pm CrossFit

5 x 8 @ 115 lbs

10

Wade
Memmott

9:00 AM CrossFit

4 x 8 @ 185 lbs

Female Clients

1

Jean
Schumacher

6:00 am CrossFit

5 x 8 @ 175 lbs

2

Monica
Martínez-A ...

5:30 pm CrossFit

5 x 8 @ 165 lbs

3

Heather
Hesselgesser

5:30 pm CrossFit

5 x 8 @ 115 lbs

3

Ivanys
Vasseur

5:30 pm CrossFit

5 x 8 @ 115 lbs

4

Ashley
Mandeville

11:45 AM CrossFit

5 x 8 @ 95 lbs

5

Allison
Studer

11:45 AM CrossFit

5 x 8 @ 85 lbs

5

Laura
Paradiso

6:00 am CrossFit

5 x 8 @ 85 lbs

5

Lori
Bevins

6:00 am CrossFit

5 x 8 @ 85 lbs

6

Marilyn
Stein

8:00 am CrossFit

5 x 8 @ 70 lbs

7

Judy
DaRocha

6:00 am CrossFit

5 x 8 @ 65 lbs