Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Metcon

Settings

Workout

CF - 11/12/20

A:

800m run
into
50ft each
lunges with a twist
elbow to instep
High kicks
high knees
Butt kickers

B: Metcon (4 Rounds for time)

4 sets:
2k c2 bike
1k row
500m ski
Rest 3:00
(keep this @ 80-85% max heart rate)

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

Whiteboard:

Thursday, November 12, 2020

Male Clients

1

_Stuart
Chandler

4:00 PM CrossFit

38:15

9:37,9:29,9:29,9:40

2

Tyler
Parker

5:00 AM CrossFit

39:56

3

Brady
Killion

5:00 AM CrossFit

43:12

4

Private

5:00 AM CrossFit

43:41

5

Henry (Nick)
Nickells

6:00 PM CrossFit

44:05

6

David
Kan

6:00 PM CrossFit

44:11

10:50; 11:01; 11:06; 11:14

7

Dustin
Dowell

7:00am CrossFit

45:50

Female Clients

1

Christina
Chandler

4:00 PM CrossFit

44:53

2

Lauren
McKnight

6:00 AM CrossFit

44:59

3

Laura
Kim

6:00 PM CrossFit

48:30

4

Susie
Bilbro

5:00 PM CrossFit

49:26

5

Laura Lynn
Williams

11:30 AM CrossFit

50:25

6

Sage
West

4:00 PM CrossFit

53:19

Ugh.