Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Metcon

Metcon

Karen

STRICT PRESS 1 x 3

Push Press

Metcon

Toes-To-Bar

Settings

Workout

Fri

Main WOD

A: Metcon (AMRAP - Rounds and Reps)

AMRAP 6
8 deadlift 225/155
10 box jumps 24/20
12 pull ups

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 6 of
8 Burpees
10 Thrusters 105/70
12 KB swings 53/35 Russian

C: Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#

Focus on managable sets
and sticking to your plan/rep scheme

Team training

A: STRICT PRESS 1 x 3 (5 x 3 , moderate)

Build to a 3 rep max

B: Push Press (5 x 3 , build)

Push Press

C: Metcon (Time)

Descending ladder of 10-1 of
Front squat 225/155
After each set of squats perform 1 L-sit rope climb 15/12'
For time

Accessory Work

AA: Toes-To-Bar (Clusters X.X.X x 3 ,rest 15s / rest 3 min)

Toes-To-Bar

AB: Metcon (No Measure)

3 sets of
12 box jumps - fast cycling
Rest 1 min
12 Burpees over box
Rest 2 min

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

Whiteboard:

Friday, January 13, 2017

Male Clients

1

Joe
Vithayathil

11:30 AM CrossFit

4 + 11

2

Aaron
Johnston

4:30 PM CrossFit

4 + 10

3

Dean
Durfee

8:45 AM CrossFit

3 + 17

4

Chris
Pearcey

6:30 AM CrossFit

3 + 8

5

Setha
Nhoung

5:30 PM CrossFit

2 + 18

6

Rob
D'Angelo

4:30 PM CrossFit

3 + 24

185DL

7

Scott
Boss

6:30 AM CrossFit

3 + 23

185 DL

8

Jens
Deppe

11:30 AM CrossFit

3 + 18

Ring rows #185 DL

9

Dave
Mosher

8:45 AM CrossFit

3 + 7

185# DL, 20" box, RRs

9

Private

6:30 AM CrossFit

3 + 7

10

Jason
Martin

4:30 PM CrossFit

3 + 0

scaled

11

Jeff
Hough

11:30 AM CrossFit

2 + 20

225dl/24" step up/ring rows

Female Clients

1

Haley
Bury

5:30 PM CrossFit

3 + 22

2

Piper
Huber

5:30 PM CrossFit

3 + 24

95#, baby butterflies

3

Lisa
Romary

8:45 AM CrossFit

3 + 7

95lb DL 12 " box RR

4

Teresa
Morescalchi

8:45 AM CrossFit

3 + 5

85#

5

Colette
Matsuda

8:45 AM CrossFit

3 + 3

135#,pu's

6

Sarah
D'Angelo

4:30 PM CrossFit

3 + 0

Dead lift 125

7

Julie
Peterson

11:30 AM CrossFit

2 + 24

115#DL KPU.

8

Krysta
Besser

11:30 AM CrossFit

2 + 19

105# dl, step ups, red band pu

9

Cathy
Doyle

5:30 PM CrossFit

2 + 11

DL 135 lbs