Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

1 Power clean + 3 Fro ...

Metcon

Settings

Workout

Monday WOD

1 Power clean + 3 Front squats

Work to a heavy set for the day of 1 power clean + 3 front squats

Metcon (AMRAP - Reps)

15 Minute alternating EMOM of:

Min 1 - 12/7 calorie row
Min 2 - 5 burpee box jumps 24/20"
Min 3 - 12 wall balls 20/14#

RX+ 15/10 cals, 8 burpee box jumps, 16 wall balls

**1 point for each successfully completed minute.

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

Whiteboard:

Monday, January 20, 2020

Male Clients

1

Private

4:30 PM CrossFit

1 x 1 @ 235 lbs

2

AJ
Ross

5:00 AM CrossFit

1 x 1 @ 225 lbs

2

Bryan
Bureau

4:30 PM CrossFit

1 x 1 @ 225 lbs

2

Robert
Self

5:00 AM CrossFit

1 x 1 @ 225 lbs

3

James gill ...
l

7:30 PM CrossFit

1 x 1 @ 210 lbs

lost an arm on the turn over

4

Art
Gore

10:00 AM CrossFit

1 x 1 @ 205 lbs

4

Paul
Miller

8:00 AM CrossFit

1 x 1 @ 205 lbs

4

Tom
Boyle

5:00 AM CrossFit

1 x 1 @ 205 lbs

f225

5

Private

5:00 AM CrossFit

1 x 1 @ 200 lbs

5

Mike
Brown

5:00 AM CrossFit

1 x 1 @ 200 lbs

6

Adam
Doty

4:30 PM CrossFit

1 x 1 @ 185 lbs

6

Ben
Gray

6:00 AM CrossFit

1 x 1 @ 185 lbs

6

Harris
Frank

5:00 AM CrossFit

1 x 1 @ 185 lbs

6

Mark
Paparo

10:00 AM CrossFit

1 x 1 @ 185 lbs

6 sets at 185

6

Tim
Gaddis

8:00 AM CrossFit

1 x 1 @ 185 lbs

6

Tim
McCormick

5:00 AM CrossFit

1 x 1 @ 185 lbs

7

Chris
Davis

10:00 AM CrossFit

1 x 1 @ 165 lbs

7

Dale
Rinkenberger

10:00 AM CrossFit

1 x 1 @ 165 lbs

7

Erik
Manning

6:00 AM CrossFit

1 x 1 @ 165 lbs

7

Jason
Jones

5:00 AM CrossFit

1 x 1 @ 165 lbs

7

Mike
McCleery

4:30 PM CrossFit

1 x 1 @ 165 lbs

8

Aiden
Bryant

5:30 PM CrossFit

1 x 1 @ 155 lbs

115-135-155

8

Chris
Bryant

5:30 PM CrossFit

1 x 1 @ 155 lbs

115-135-155

8

Private

6:00 AM CrossFit

1 x 1 @ 155 lbs

9

Dave
Lombardo

5:00 AM CrossFit

2 x 1 @ 145 lbs

9

Robert
Meredith Jr

10:00 AM CrossFit

1 x 1 @ 145 lbs

10

Jeff
Bixler

10:00 AM CrossFit

1 x 1 @ 105 lbs

Female Clients

1

Kristen
Bell

4:30 PM CrossFit

1 x 1 @ 145 lbs

1

Victoria
Duncan

4:30 PM CrossFit

1 x 1 @ 145 lbs

2

Andrea
Bauer

8:00 AM CrossFit

1 x 1 @ 135 lbs

3

Monica
Dingler

10:00 AM CrossFit

1 x 1 @ 120 lbs

3

Rachel
Blackwell

10:00 AM CrossFit

1 x 1 @ 120 lbs

3

Saskia
Arnesen

10:00 AM CrossFit

1 x 1 @ 120 lbs

4

Tracy
Jennings

6:00 AM CrossFit

1 x 1 @ 105 lbs

5

Tammy
Lewis

5:00 AM CrossFit

2 x 1 @ 100 lbs

6

Angie
Bryant

5:30 PM CrossFit

1 x 1 @ 95 lbs

6

Brianna
Doty

4:30 PM CrossFit

1 x 1 @ 95 lbs

Went moderate

6

Vanessa
Cordova

8:00 AM CrossFit

1 x 1 @ 95 lbs

7

Lisa
Roiret

10:00 AM CrossFit

1 x 1 @ 90 lbs

8

Amy
Linton

8:00 AM CrossFit

1 x 1 @ 85 lbs

8

Estela
Falla-Ross

5:00 AM CrossFit

1 x 1 @ 85 lbs

8

Kim
Hullett

4:30 PM CrossFit

1 x 1 @ 85 lbs

8

Linda
Wright

6:00 AM CrossFit

1 x 1 @ 85 lbs

9

Jessyca
Doty

4:30 PM CrossFit

1 x 1 @ 80 lbs

9

Marcy
Butler

8:00 AM CrossFit

1 x 1 @ 80 lbs

9

Michelle
Gillespie

8:00 AM CrossFit

1 x 1 @ 80 lbs

10

Liz
Bunker

6:00 AM CrossFit

1 x 1 @ 75 lbs

11

Sharon
Brooks

5:00 AM CrossFit

1 x 1 @ 70 lbs

11

Sharon
Brooks

6:00 AM CrossFit

1 x 1 @ 70 lbs

12

Jennifer
Yerges

4:30 PM CrossFit

1 x 1 @ 65 lbs

12

Jesseca
Rodriguez

10:00 AM CrossFit

1 x 1 @ 65 lbs

12

Kyra
Odum

5:30 PM CrossFit

1 x 1 @ 65 lbs

power cleans only, no squats

12

Nancy
Miller

10:00 AM CrossFit

1 x 1 @ 65 lbs

13

Kelly
Ulman

5:30 PM CrossFit

1 x 1 @ 60 lbs

14

Kim
Bolen

8:00 AM CrossFit

1 x 1 @ 57 lbs

15

Natalie
Cosson

6:00 AM CrossFit

1 x 1 @ 50 lbs

16

Terry
VanHoy

8:00 AM CrossFit

3 x 1 @ 45 lbs

16

Dawn
Galante

6:00 AM CrossFit

1 x 1 @ 45 lbs

17

Yvonne
Peterson

10:00 AM CrossFit

7 x 1 @ 40 lbs

17

Paulina
Dudkiewicz

5:30 PM CrossFit

2 x 1 @ 40 lbs

17

Isabella
Kirsch

4:30 PM CrossFit

1 x 1 @ 40 lbs