Public Whiteboard

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Components

800m Run

Settings

Workout

800M Timed Run

Warm-up

Running Warm-up

Run 400M
Agility drills
- High Knees
- Butt Kicks
- Toy Soldiers
- Donkey Kicks
- Toes-in run
- Toes-out run
- Heel run

Pre-WOD Mobility:
Couch Stretch, 1 min each side
Hip Swings, 10 front/back, 10 side

Metcon

800m Run (Time)

Max Effort 800m Run

Run 800M for time every 6 minutes. Repeat for 3 total runs.

Recovery

Short ROMWOD (lower body focus)

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

Whiteboard:

Monday, February 24, 2020

Male Clients

1

Barrett
Wolf

6:00 AM CrossFit

2:50

2

Brian
Stolle

10:00 AM CrossFit

2:51

3

Mike
Harkema

6:00 AM CrossFit

3:03

with 20lb vest

4

Bradd
Gott

CrossFit: 5:00 AM

3:08

5

Private

6:30 PM CrossFit

3:15

6

Wes
Stinchcomb

CrossFit: 5:00 AM

3:25

7

Justin
Callas

4:30 PM CrossFit

3:39

8

Nick
Vucci

10:00 AM CrossFit

3:43

9

Richard
Bruce

4:30 PM CrossFit

4:23

10

Private

CrossFit: 5:00 AM

4:27

11

Private

CrossFit: 5:00 AM

4:33

Female Clients

1

Alyssa
Stookey

Open Gym 11am - 1pm

3:11

2

Alicia
Higginbotham

10:00 AM CrossFit

3:18

Yikes. Feeling pretty crappy. 3:57, 3:54

3

Jessica
Davis

4:30 PM CrossFit

3:38

3:38, 4:00, 3:41

4

Kelley
Wallace

CrossFit: 5:00 AM

3:42

3:43, 3:42, 3:42

5

Tiffany
Batson

6:00 AM CrossFit

3:52

3:52, 4:20, 4:19

6

Elese
Kyle

10:00 AM CrossFit

4:05

7

Leesa
Fritz

Open Gym 11am - 1pm

4:14

After deadlifts and front squats...

8

Irish
Sirmons

4:30 PM CrossFit

4:22

9

Anna
Silbaugh

6:30 PM CrossFit

5:40

pushing the jogger🥵around the ‘hood

10

Anna
Postles

6:00 AM CrossFit

5:06