Public Whiteboard

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Components

Back Squat

Deadlift

Metcon

Settings

Workout

1/21/2020

Weightlifting

Setup 2 bars, one on the rack for squats and one on the ground for deads. Increase weight to finish as heavy as possible.

Back Squat (02 Reps EOMOM for 10 Minutes)

Back Squat

Deadlift (02 Reps EOMOM for 10 Minutes)

Deadlift

Workout of the Day

Metcon (Time)

For Time:
10 Overhead Squats (95/65, Rx+=135/95)
• 50 Double Unders (100 Singles)
08 Overhead Squats
• 50 Double Unders
06 Overhead Squats
• 50 Double Unders
04 Overhead Squats
• 50 Double Unders
02 Overhead Squats
• 50 Double Unders

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

Whiteboard:

Tuesday, January 21, 2020

Male Clients

1

Nick
Davidson

6:45 PM CrossFit

1 x 2 @ 305 lbs

2

jaime
zamora

4:30PM CrossFit

1 x 2 @ 295 lbs

3

Kyle
McGavock

4:30PM CrossFit

1 x 2 @ 275 lbs

4

Guadalupe
Avalos

5:45PM CrossFit

1 x 2 @ 255 lbs

5

Riley
Alford

6:45 PM CrossFit

3 x 2 @ 245 lbs

6

Landry
Kieth

4:30PM CrossFit

1 x 2 @ 235 lbs

7

Chase
Young

4:30PM CrossFit

5 x 2 @ 185 lbs

8

Trevor
Fleeman

5:45PM CrossFit

1 x 2 @ 165 lbs

9

Raine Corado
l

4:30PM CrossFit

1 x 2 @ 155 lbs

Female Clients

1

Tracy
May

8:30AM CrossFit

1 x 2 @ 195 lbs

2

Becky
Parrish

5:30AM CrossFit

1 x 2 @ 185 lbs

3

Annalisa
Delao

8:30AM CrossFit

1 x 2 @ 180 lbs

3

Brenna
Braddock

8:30AM CrossFit

1 x 2 @ 180 lbs

4

Ashley
Reeves

5:45PM CrossFit

3 x 2 @ 165 lbs

4

Jessica
Wallace

5:30AM CrossFit

1 x 2 @ 165 lbs

5

Ellie
Brown

5:30AM CrossFit

3 x 2 @ 145 lbs

5

Emily
Hunt

5:30AM CrossFit

3 x 2 @ 145 lbs

5

Emily
Kieth

4:30PM CrossFit

1 x 2 @ 145 lbs

5

Meg
Brown

5:30AM CrossFit

1 x 2 @ 145 lbs

5

Zarai
Salayandia

4:30PM CrossFit

1 x 2 @ 145 lbs

6

Jenna
Greer

8:30AM CrossFit

3 x 2 @ 115 lbs

6

Paige
Holmes

5:45PM CrossFit

1 x 2 @ 115 lbs

7

Shelby
Forrest

5:45PM CrossFit

5 x 2 @ 85 lbs