Public Whiteboard

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Components

Power Snatch

Metcon

Grace

1000m Row

Settings

Workout

FEB 28, 202

Pre Stretch Primer

3 Rds / 5 cap
5 Cals Bike
5 Burpees
5 Lunge-Lunge-Squat

ACCESSORY

A) Snatch High-Pull, 5x5

B) Seated Box Jump, 5x5

BARBELL

BAR: Power Snatch (5x3 @ 70%)

Power Snatch

BODY WEIGHT MOSTLY

BWM: Metcon (Time)

3 Rds / 15 cap
50 Squats
40 Sit ups
30 Push-ups

WOD

WOD: Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

KIKR

KIKR: 1000m Row (Time)

Max Effort 1000m Row

1000m Row

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

Whiteboard:

Monday, February 28, 2022

Male Clients

1

Stephen
Nwaukwa

5:30 AM CrossFit

5 x 3 @ 135 lbs

2

Aaron
Kuntz

5:30 AM CrossFit

5 x 3 @ 115 lbs

2

Chris
McAbery

12:00 PM Open Gym

5 x 3 @ 115 lbs

2

Johnny
Whisman

5:30 PM CrossFit

5 x 3 @ 115 lbs

2

Scott
Blakemore

5:30 AM CrossFit

5 x 3 @ 115 lbs

3

Jason
Flick

5:30 AM CrossFit

5 x 3 @ 110 lbs

3

TJ
Dickinson

5:30 AM CrossFit

5 x 3 @ 110 lbs

4

Richard
Smith

9:00 AM CrossFit

5 x 3 @ 105 lbs

5

Matt
Clark

5:30 AM CrossFit

5 x 3 @ 102 lbs

5

Matt
Townsend

5:30 AM CrossFit

5 x 3 @ 102 lbs

6

Daniel
Hubler

5:30 AM CrossFit

5 x 3 @ 95 lbs

6

Dylan
Smith

6:30 AM CrossFit

5 x 3 @ 95 lbs

6

Marcelo
Goro

5:30 PM CrossFit

5 x 3 @ 95 lbs

6

Ricardo
Mendes

5:30 PM CrossFit

5 x 3 @ 95 lbs

6

Sakthivel
Ganapathy

6:30 PM CrossFit

5 x 3 @ 95 lbs

7

Tony
Sterk

5:30 PM CrossFit

5 x 3 @ 85 lbs

8

Private

9:00 AM CrossFit

5 x 3 @ 75 lbs

8

Harry
Judd

6:30 PM CrossFit

5 x 3 @ 75 lbs

8

Terry
Trowbridge

4:30 PM Open Gym

5 x 3 @ 75 lbs

9

Jason
Epperson

6:30 PM CrossFit

5 x 3 @ 65 lbs

9

Tatton
Manning

6:30 AM CrossFit

5 x 3 @ 65 lbs

10

Rod
Harwood

6:30 AM CrossFit

5 x 3 @ 35 lbs

11

Bryon
Waits

9:00 AM CrossFit

1 x 1 @ 105 lbs

Female Clients

1

Shelby
Brennan

5:30 AM CrossFit

5 x 3 @ 90 lbs

75%

2

Stephanie
Richardson

5:30 AM CrossFit

5 x 3 @ 85 lbs

3

Patty
Thompson

9:00 AM CrossFit

5 x 3 @ 80 lbs

4

Dainelle
Herl

5:30 PM CrossFit

5 x 3 @ 65 lbs

5

Ashley
Davis

9:00 AM CrossFit

5 x 3 @ 55 lbs

5

Bri
Hibdon

5:30 PM CrossFit

5 x 3 @ 55 lbs

5

Kenna
Gathright

6:30 AM CrossFit

5 x 3 @ 55 lbs

5

Lauren
Spratt

5:30 PM CrossFit

5 x 3 @ 55 lbs

5

Leasa
Marshall

5:30 PM CrossFit

5 x 3 @ 55 lbs

6

Clare
Ppool

4:30 PM Open Gym

5 x 3 @ 50 lbs

6

Jana
Graham

5:30 AM CrossFit

5 x 3 @ 50 lbs

6

Kristin
Flick

5:30 AM CrossFit

5 x 3 @ 50 lbs

6

Laura
Clark

5:30 AM CrossFit

5 x 3 @ 50 lbs

6

Sammy
Epperson

5:30 AM CrossFit

5 x 3 @ 50 lbs

6

Sherry
Jackson

6:30 PM CrossFit

5 x 3 @ 50 lbs

7

Amber
Green

6:30 PM CrossFit

5 x 3 @ 45 lbs

7

Glenda
Farris

5:30 AM CrossFit

5 x 3 @ 45 lbs

7

Mattie
King

5:30 AM CrossFit

5 x 3 @ 45 lbs

8

Teri
Baker

9:00 AM CrossFit

5 x 5 @ 35 lbs

8

Dani
Truitt

9:00 AM CrossFit

5 x 3 @ 35 lbs

8

Lindsay
Sedersten

5:30 AM CrossFit

5 x 3 @ 35 lbs

9

Peggy
Campbell

5:30 PM CrossFit

5 x 3 @ 15 lbs

10

Julie
Frakes

5:30 AM CrossFit

3 x 5 @ 55 lbs