Public Whiteboard

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Components

Metcon

Settings

Workout

Recovery

Accessory Work

Shoulder Therapy:
1:00 Banded Lat Stretch
1:00 Pec Stretch (per side)
10 PVC Passes

3 Rounds:
15 Banded Ext Rot Low
15 Band Pull Aparts
15 DB Reverse Flies
15 Cobras (5/2.5)

10 PVC Passes
1:00 Pec Stretch (per side)
1:00 Banded Lat Stretch

Metcon (Time)

100 Calorie Assault Bike for time.

*Every 20 Calories Complete:
200m Run
10 RKBS (AHAP)
15 DB Rows (Per side)(AHAP)
20 Russian Twists (20/14)

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

Whiteboard:

Thursday, February 15, 2018

Male Clients

1

Sean
Ryan

6am CrossFit

16:32

82# kb 50# dbell

2

Scott
Wasowski

5pm CrossFit

19:19

3

Ryan
Goderre

5pm CrossFit

19:22

DB weight probably should of been heavier

4

Fernando
Flores

5pm CrossFit

20:30

70# kb; 35#db

5

Iain
Fulton

6am CrossFit

20:42

44 kettelbell and 60lb dumbell

6

Luke
Campanella

6am CrossFit

22:00

53# kb and swings

7

Dan
Chavez

12pm CrossFit

22:18

8

Steve
Wyland

6am CrossFit

22:52

50 db 82 lb kb fuck you bike

9

Robby
Tabellija

6am CrossFit

23:03

53 kb rows and swings

10

Brad
Damon

6am CrossFit

25:03

28 kg kb and 60lb rows

11

Tom
Brown

12pm CrossFit

26:28

12

Private

6am CrossFit

12:12

13

Adam
Gelfand

12pm CrossFit

19:42

sub kb swings for 35lbs toe touch x10

14

Moyzes
Dias

12pm CrossFit

19:54

super scaled

15

Tyler
Eickmann

5pm CrossFit

20:05

35lbs dumbbell 16lbs wall ball 53kbs kettle

16

Ulrick
Matsunaga

12pm CrossFit

22:45

70 lb kb and 16 lb wb for russian twist

Female Clients

1

Katrin
Henricksen

6am CrossFit

21:37

24kg kb, 25# db

2

Jen
Carroll

5pm CrossFit

21:54

53#kb, 35#db

3

Taylor
Hempy

6am CrossFit

22:49

20#, red kb

4

Edna
Castaneda

5pm CrossFit

23:06

44# kb; 15# db

5

Katie
Clarke

6am CrossFit

23:30

16kgs, 20lbs, 16lbs

6

Janelle
Humphrey

6am CrossFit

26:21

44 lb KB and 25 lb DB

7

Kaitlin
Backes

5pm CrossFit

27:01

#35/15/10