Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Metcon

Metcon

Metcon

Metcon

Metcon

Metcon

Front Squat

Settings

Workout

Fri

Main WOD

A: Metcon (AMRAP - Rounds and Reps)

AMRAP 5 of
5 thrusters 115/75
5 burpee over bar

Rx+ - 135/95

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 5 of
5 HSPU
5 hang power cleans 115/75

Rx+ - 1355/95

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 5 of
5 goblet squats 70/53
5 KB swing full

Team training

A: Metcon (Time)

4 rounds for time of
10 hang power cleans 155/105
10 box jumps
10 S2OH

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 8 of
20m OH walking DB lunge 45/30
12 TTB
Each 10m = 1 rep

C: Metcon (Time)

In sets of 5 - must be UB
100 C2B pull ups
For time

D: Front Squat (5-3-1 , AHAP - rest 3 min b/t)

Front Squat

Accessory Work

AA: Metcon (No Measure)

3 sets of
1 min weighted pike stretch
Rest 1 min
30s/arm Banded ext rotations
Rest 1 min

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

Whiteboard:

Friday, February 10, 2017

Male Clients

1

HP
Park

4:30 PM CrossFit

5 + 2

2

John
Rogacki

11:30 AM CrossFit

5 + 7

3

Aaron
Johnston

6:30 AM CrossFit

5 + 4

4

David
Fisher

5: 30 AM CrossFit

5 + 3

5

Mike
Ford

11:30 AM CrossFit

5 + 0

5

Tom
Holt

4:30 PM CrossFit

5 + 0

6

Matt
Savoie

6:45 PM CrossFit

4 + 7

7

Dean
Durfee

8:45 AM CrossFit

4 + 5

8

Scott
Boss

6:30 AM CrossFit

4 + 2

9

Jonathan
Bermudez

5: 30 AM CrossFit

3 + 5

10

Chris
Pearcey

6:30 AM CrossFit

3 + 4

11

Rob
D'Angelo

5:30 PM CrossFit

6 + 1

95#

12

Fred
Peterson

5: 30 AM CrossFit

5 + 2

95#

12

Jeff
Hough

11:30 AM CrossFit

5 + 2

95lb push press

13

Dave
Anderson

4:30 PM CrossFit

5 + 0

95

13

Jens
Deppe

11:30 AM CrossFit

5 + 0

#85

14

Sean
Weeks

11:30 AM CrossFit

4 + 5

85#

15

Jason
Martin

4:30 PM CrossFit

4 + 3

95lb

16

Andrew
Yancy

5:30 PM CrossFit

4 + 0

95lb

16

Jay
Davis

6:30 AM CrossFit

4 + 0

65 lb

17

Jamie
Grimm

5:30 PM CrossFit

3 + 6

95lb

18

Andy
Mount

4:30 PM CrossFit

3 + 0

behind neck thrusters

19

Mike
Reser

4:30 PM CrossFit

0 + 0

Female Clients

1

Haley
Bury

5: 30 AM CrossFit

7 + 3

2

Rana
Schnaubelt

4:30 PM CrossFit

5 + 5

3rd

3

Lindsay
Durfee

4:30 PM CrossFit

5 + 3

4

Colette
Matsuda

5: 30 AM CrossFit

5 + 2

5

Katelin
Turner

11:30 AM CrossFit

4 + 2

5

Lauren
Savoie

6:45 PM CrossFit

4 + 2

6

Rachael
Henry

4:30 PM CrossFit

4 + 1

7

Jen
Thomason

5: 30 AM CrossFit

4 + 0

8

Teresa
Morescalchi

5: 30 AM CrossFit

10 + 3

35# Recovering from URI

9

Su
Sparhawk

6:30 AM CrossFit

5 + 0

65

10

Ali
Levy

5:30 PM CrossFit

4 + 4

first 3 rounds rx

11

Paige
Ueltschey

5: 30 AM CrossFit

4 + 2

55#

12

Julie
Peterson

11:30 AM CrossFit

0 + 0

55#