Public Whiteboard

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Components

Strongman Log Press

Metcon

Settings

Workout

Strongman Log Fun

Warm-up

8 Minute Foam Roll (Quads, T-Spine, Lats)
20 Banded Ext Rot and Press
15 GHD Hip Ext
15 Knees to Elbows

Strongman Log Press (Building to a heavy single )

Log Clean and Press

(15 Minutes) Skill Development

Metcon (Time)

400m Run
20 GHD Situps
800m Run
30 GHD Situps
400 M Run
20 GHD Situps

13 Min Cap

Sub ghd situps with 40/60/40 of V-ups

Mobility

15 Minute Coaches Choice Mobility

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

Whiteboard:

Thursday, February 21, 2019

Male Clients

1

Diggy
Hagos

5pm CrossFit

1 x 1 @ 185 lbs

2

Fabricio
🦍

12pm CrossFit

1 x 1 @ 178 lbs

2

Ulrick
Matsunaga

12pm CrossFit

1 x 1 @ 178 lbs

3

Jake
White

6am CrossFit

1 x 1 @ 168 lbs

4

Jason
Jarrells

5pm CrossFit

1 x 1 @ 145 lbs

5

Taylor
Shirk

5pm CrossFit

1 x 2 @ 135 lbs

5

Ryan
Figuerado

5pm CrossFit

1 x 1 @ 135 lbs

6

Eric
Macpherson

6am CrossFit

1 x 1 @ 133 lbs

7

Nathan
Bastida

5pm CrossFit

1 x 1 @ 125 lbs

8

Bill
Curci

5pm CrossFit

1 x 1 @ 120 lbs

9

Zach
Jones

12pm CrossFit

1 x 1 @ 0 lbs

Female Clients

1

Deandra
Van Houten

12pm CrossFit

1 x 1 @ 122 lbs

2

Brenna
Jarrells

12pm CrossFit

1 x 1 @ 102 lbs

92 strict press, then push press the last one

2

Corinne
Ingham

5pm CrossFit

1 x 1 @ 102 lbs

52# log plus 50#

3

Tammy
Nguyen

6am CrossFit

1 x 1 @ 77 lbs

4

Michelle
Loria

5pm CrossFit

1 x 1 @ 75 lbs

5

Ana
Lozano

5pm CrossFit

1 x 1 @ 65 lbs