Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Deadlift

Rope Climb

Metcon

Settings

Workout

Deads and Rope Climbs

Warm-Up

400m Run
3 Sided Plank (:30 a side)
10 Wipers
10 Scorpions

2 Rounds:
5 Scap Pullups
10 Cobras (2.5lbs)
10 Banded Goodmornings
5 Burpees to a 6" target

Weightlifting

Deadlift (5-5-3-3-1-1-1)

Every 3 Minutes you will complete your deadlift followed by 1 Rope Climb of the hardest variation.

This is to be looked at as a strength piece for both movements. You will have time for both movements each round so concentrate on building to a heavy DL and work on your Rope Skills.

Rope Climb Progressions:
Legless 15'-> Reg 20'-> Reg 15' -> Hitch progression-> 5 Strict Pull-ups

Rope Climb (For Tracking Purposes)

Rope Climb

Note each rounds progressions in comments

Metcon

Metcon (AMRAP - Rounds and Reps)

Alternating every minute for 15 minutes:
Minute 1: 5 GHR's
Minute 2: 15/12 Calories Row
Minute 3: Max Pull-ups in 30 Seconds

The way we will score this is:
Rounds- Total rounds completed EMOM
Reps- Total Pullups completed over all 5 sets combined

Sub for GHR's: 10 Weighted Hip ext. -> Z-GHR -> Banded GHR

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

Whiteboard:

Wednesday, February 20, 2019

Male Clients

1

Davey
Melzer

5pm CrossFit

1 x 1 @ 475 lbs

2

Scott
Kellner

7pm CrossFit

1 x 1 @ 435 lbs

185/225/275/315/365/405/435

3

Adam
Gelfand

12pm CrossFit

1 x 1 @ 425 lbs

435 fail

3

Diggy
Hagos

5pm CrossFit

1 x 1 @ 425 lbs

4

TOM
Hill

8am CrossFit

1 x 1 @ 419 lbs

5

Izick
Espinoza

5pm CrossFit

1 x 1 @ 405 lbs

6

Brian
Kalmenson

6am CrossFit

1 x 1 @ 385 lbs

6

Jim
Pinkerton

6am CrossFit

1 x 1 @ 385 lbs

7

Jim
Sirovy

4pm CrossFit

1 x 1 @ 375 lbs

8

AJ!
Isabelo

6am CrossFit

1 x 1 @ 365 lbs

20# PR

8

Brandon
Thorsten

4pm CrossFit

1 x 1 @ 365 lbs

8

Nate
Cobb

8am CrossFit

1 x 1 @ 365 lbs

8

Nathan
Thompson

12pm CrossFit

1 x 1 @ 365 lbs

9

Jaimeson
Pollen

6pm CrossFit

1 x 1 @ 345 lbs

9

Mike
Tighe

6am CrossFit

1 x 1 @ 345 lbs

10

Ryan
Figuerado

6pm CrossFit

3 x 1 @ 335 lbs

10

Chris
Bartley

4pm CrossFit

1 x 1 @ 335 lbs

10

Ron
Singer

6pm CrossFit

1 x 1 @ 335 lbs

11

Denver
Guess

5pm CrossFit

1 x 1 @ 325 lbs

11

Fabricio
🦍

12pm CrossFit

1 x 1 @ 325 lbs

mixed grip for singles

12

Ryan
Holcombe

6pm CrossFit

1 x 1 @ 305 lbs

13

Chris
Christian

6am CrossFit

1 x 1 @ 295 lbs

14

Jason
Jarrells

5pm CrossFit

1 x 1 @ 275 lbs

14

Lenny
T

5pm CrossFit

1 x 1 @ 275 lbs

14

Salvador
Urena

4pm CrossFit

1 x 1 @ 275 lbs

20ft

14

Tony
Huynh

7am CrossFit

1 x 1 @ 275 lbs

15

Bill
Curci

4pm CrossFit

2 x 1 @ 265 lbs

15

Chad
Baker

12pm CrossFit

1 x 1 @ 265 lbs

16

Ron
Kao

12pm CrossFit

1 x 1 @ 255 lbs

17

Jet
Javelet

6pm CrossFit

1 x 1 @ 230 lbs

18

James
Tamashiro

7pm CrossFit

1 x 1 @ 225 lbs

19

Taylor
Shirk

12pm CrossFit

3 x 5 @ 185 lbs

day 1 for deadlifts!

19

Todd
Young

7am CrossFit

1 x 1 @ 185 lbs

20

Steven
Bui

7pm CrossFit

1 x 1 @ 116 lbs

21

Nathan
Bastida

4pm CrossFit

4 x 5 @ 105 lbs

day 1

Female Clients

1

Maria
Mercado

6pm CrossFit

1 x 1 @ 270 lbs

2

Gracie
Laciste

12pm CrossFit

1 x 1 @ 257 lbs

3

Kim
McGrath

4pm CrossFit

1 x 1 @ 245 lbs

Not feeling it

4

ashley
green

6pm CrossFit

1 x 1 @ 235 lbs

4

Karli-Mae
Ochoa

7am CrossFit

1 x 1 @ 235 lbs

5

Deandra
Van Houten

12pm CrossFit

1 x 1 @ 225 lbs

5

Kait
Pollen

6pm CrossFit

1 x 1 @ 225 lbs

failed 235 and 230

6

Camille
Chamberlen

7am CrossFit

1 x 1 @ 215 lbs

6

Janis
Green

7am CrossFit

1 x 1 @ 215 lbs

7

Emily
Gruber

6am CrossFit

1 x 1 @ 210 lbs

7

Laura
Ringgold

4pm CrossFit

1 x 1 @ 210 lbs

8

Lenae
Parzanese

6pm CrossFit

1 x 1 @ 205 lbs

9

Katie
Spurrell

7pm CrossFit

1 x 1 @ 200 lbs

9

Tammy
Nguyen

6am CrossFit

1 x 1 @ 200 lbs

10

Danielle
Barragan

12pm CrossFit

1 x 1 @ 195 lbs

10

Lisa
Gift

5pm CrossFit

1 x 1 @ 195 lbs

could have went heavier

10

Theresa
Brinsa

12pm CrossFit

1 x 1 @ 195 lbs

11

Madison
White

4pm CrossFit

1 x 1 @ 185 lbs

12

Brenna
Jarrells

4pm CrossFit

1 x 1 @ 175 lbs

13

Alissa
Cobb

7am CrossFit

1 x 1 @ 170 lbs

14

kasey
stark

5pm CrossFit

1 x 1 @ 165 lbs

14

Megan
Gibbings

6pm CrossFit

1 x 1 @ 165 lbs

15

Vienna
Kaiser

8am CrossFit

1 x 1 @ 155 lbs

glute...getting back into it

16

Rowena
Sinclair

12pm CrossFit

1 x 1 @ 148 lbs

17

Janny
Zaa

7pm CrossFit

1 x 1 @ 140 lbs

18

Ana
Lozano

5pm CrossFit

1 x 1 @ 135 lbs

19

Sharon
Yoon 🦄

5pm CrossFit

1 x 1 @ 125 lbs