Public Whiteboard

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Components

Overhead Squat

Mainsite 220210

10/20 calorie bike

Settings

Workout

Monday

Strength

A: Overhead Squat (5 - 3 - 1 - 1)

Metcon

B: Mainsite 220210 (AMRAP - Rounds and Reps)

Rx =
12 minute AMRAP of:

10 right-arm dumbbell overhead squats
5 bar muscle-ups
10 left-arm dumbbell overhead squats
15 toes-to-bars

♀ 35-lb DB ♂ 50-lb DB

Modify overhead dumbbell squats to goblet squats or overhead barbell squats with (75/55).
Modify bar muscle ups to 5 pull-ups + 5 pushups.
Modify toes to bar to v-ups or leg raises.

Extra

C: 10/20 calorie bike (Calories)

Rx =
10 minute Bike for calories

Rx+ =
20 Minute Bike for calories

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

Whiteboard:

Monday, February 14, 2022

Male Clients

1

Kegan
Sullivan

Open Gym

1 x 1 @ 300 lbs

2

Chris
Pearson

Open Gym

1 x 1 @ 255 lbs

3

Isaac
Cleveland

Open Gym

1 x 1 @ 245 lbs

20# PR!!

4

Anthony
Vorachak

Open Gym

1 x 1 @ 225 lbs

5

Andy
Kaestle

CrossFit: 5:00 AM

1 x 1 @ 215 lbs

5

Private

CrossFit: 5:00 AM

1 x 1 @ 215 lbs

6

Adam
Cole

CrossFit: 12:00 PM

1 x 1 @ 205 lbs

6

Private

CrossFit: 6:00 AM

1 x 1 @ 205 lbs

7

Johndavid
Storn

CrossFit: 12:00 PM

1 x 1 @ 185 lbs

8

Jesse
Cook

Open Gym

1 x 1 @ 165 lbs

9

BJ
Marsh

CrossFit: 5:00 AM

1 x 1 @ 145 lbs

9

John
Mullen

CrossFit: 5:00 AM

1 x 1 @ 145 lbs

Female Clients

1

Alaina
Savage

Open Gym

1 x 1 @ 135 lbs

1

Anna
McKay

CrossFit: 4:30 PM

1 x 1 @ 135 lbs

Unsure if this was actually a PR

2

Laura
Pickrell

CrossFit: 6:00 AM

1 x 1 @ 123 lbs

+ the SHADIEST attempt at 133

3

Irma
Vlasac

CrossFit: 6:00 AM

1 x 1 @ 115 lbs

4

KRYSTAL
SEWELL

CrossFit: 4:30 PM

1 x 1 @ 103 lbs

Not a PR..

5

Michaela
Goodwin

CrossFit: 6:00 AM

1 x 1 @ 90 lbs

6

Julie
Lamarche

CrossFit: 5:00 AM

1 x 1 @ 83 lbs

7

Melanie
Sinclair

CrossFit: 5:30 PM

1 x 1 @ 63 lbs