Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Overhead Squat

Metcon

Settings

Workout

1.14.2022

Warm-up

3 sets:
:20 work/:10 rest
Groiners
PVC Pass throughs
Overhead Lunges

then..

1 set
10 single leg single unders
10 backward singles
10 side to side
5 single single double
5 single double double

Strength

Overhead Squat Review and Prep (optional back squat work with wall facing OH squats if lack mobility)

Overhead Squat (Build to heavy 5RM)

Overhead Squat

Open Prep

Metcon (AMRAP - Reps)

AMRAP 10:
3 overhead squats (115/75 lb)
30 double-unders
6 overhead squats
30 double-unders
9 overhead squats
30 double-unders
– Continue adding 3 reps to the overhead squats each round.

Intermediate: 95/65#
Beginner: 45/35# ; Singles

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

Whiteboard:

Friday, January 14, 2022

Male Clients

1

Eric
Leininger

5:00 am CrossFit

1 x 5 @ 185 lbs

2

Daz
Williams

6:00 am CrossFit

1 x 5 @ 165 lbs

3

Matt
Haile

5:00 pm CrossFit

1 x 5 @ 155 lbs

Lost balance on 185 at 4

3

Private

5:00 am CrossFit

1 x 5 @ 155 lbs

4

David
Guerra

5:00 am CrossFit

1 x 5 @ 135 lbs

4

Marc
Jones

5:00 am CrossFit

1 x 5 @ 135 lbs

5

Harikrishna
Siliveri

5:00 pm CrossFit

1 x 5 @ 115 lbs

5

Mark
Brooks

5:00 am CrossFit

1 x 5 @ 115 lbs

5

Sudheer
Reddy

5:00 pm CrossFit

1 x 5 @ 115 lbs

6

John
Ezell

5:00 am CrossFit

1 x 5 @ 105 lbs

7

Nick
Cortes

12:00 PM CrossFit

1 x 5 @ 95 lbs

7

Niranjan
Sarvi

5:00 pm CrossFit

1 x 5 @ 95 lbs

8

Angel
Lecuona

7:00 am CrossFit

1 x 5 @ 65 lbs

8

Noel
Janacek

CrossFit: 10:00 AM Open G...

1 x 5 @ 65 lbs

8

Vamshi
Krishna

5:00 pm CrossFit

1 x 5 @ 65 lbs

practiced form

9

Mickey
$ Admony

5:00 pm CrossFit

1 x 4 @ 185 lbs

Female Clients

1

Michelle
Purcell

6:00 am CrossFit

1 x 5 @ 115 lbs

1st day post covid (prev 130#)

1

Shannon
Poulston

6:00 pm CrossFit

1 x 5 @ 115 lbs

2

Desiree
Powell

12:00 PM CrossFit

1 x 5 @ 95 lbs

from ground

3

Sherika
Johnson

5:00 pm CrossFit

1 x 5 @ 80 lbs

4

Gina
Flores

5:00 pm CrossFit

1 x 5 @ 65 lbs

4

Molly
Whittaker

12:00 PM CrossFit

1 x 5 @ 65 lbs

5

Shivani
Patel

5:00 am CrossFit

1 x 5 @ 50 lbs

just like when i was 40 :)

6

Angey
Williams

12:00 PM CrossFit

1 x 5 @ 45 lbs

Sore

7

Susan
Jost

5:00 am CrossFit

1 x 5 @ 30 lbs

8

Sarah
Ezell

5:00 am CrossFit

1 x 5 @ 25 lbs

worked on mobility

9

Gillian
Mbugua

12:00 PM CrossFit

1 x 5 @ 1 lbs

Did backsquat 135