Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Thruster

Metcon

Metcon

Settings

Workout

Friday

Strength

A: Thruster (Heavy double )

Metcon

B: Metcon (Time)

Rx =
21 - 15 - 9
thrusters (95/65)
box jump overs (24/20)
pull-ups

Rx+ =
thrusters (115/85)
box jump overs (30/24)
chest to bar pull-ups

Extra

C: Metcon (AMRAP - Rounds and Reps)

Rx =
5 minute AMRAP of:
5 wall walks
5 bar muscle ups

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

Whiteboard:

Friday, January 07, 2022

Male Clients

1

Anthony
Vorachak

Open Gym

1 x 2 @ 250 lbs

2

Kegan
Sullivan

CrossFit: 5:00 AM

1 x 2 @ 245 lbs

3

Isaac
Cleveland

Open Gym

1 x 2 @ 235 lbs

tried for the pr at 245 got 1 and almost the second

4

Josh
Patch

Open Gym

1 x 2 @ 215 lbs

5

Private

CrossFit: 6:00 AM

1 x 2 @ 210 lbs

6

Jake
Adams

Open Gym

1 x 2 @ 195 lbs

1@205, missed 2nd

7

Andy
Kaestle

CrossFit: 5:00 AM

1 x 2 @ 190 lbs

8

Derek
Odom

Open Gym

1 x 2 @ 175 lbs

9

John
Mullen

CrossFit: 5:00 AM

1 x 2 @ 170 lbs

10

Luke
Amen

CrossFit: 4:30 PM

1 x 2 @ 155 lbs

11

Ben
Kulp

CrossFit: 12:00 PM

1 x 2 @ 135 lbs

Female Clients

1

Alaina
Savage

CrossFit: 5:00 AM

1 x 2 @ 145 lbs

2

Anna
McKay

CrossFit: 4:30 PM

1 x 2 @ 135 lbs

2

Taylor
Turner

CrossFit: 6:00 AM

1 x 2 @ 135 lbs

3

Laura
Pickrell

CrossFit: 6:00 AM

1 x 2 @ 113 lbs

1 X 123

4

KRYSTAL
SEWELL

CrossFit: 6:00 AM

1 x 2 @ 103 lbs

5

marjie
bish

Open Gym

1 x 2 @ 85 lbs

1 rep of 90 PR

5

Michaela
Goodwin

CrossFit: 6:00 AM

1 x 2 @ 85 lbs