Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Metcon

Settings

Workout

March 6th, 2019

Product Info: Lurong Essential (Blue Bottle) Click on link then click on the benefits to see how the ancient Deer Antler Velvet could help you. 7 out of 10 people swear by it. https://www.lurongliving.com/essential-how-it-helps

Warm-up

20x Banded Pull-Aparts (elbows against wall)
20x Band Pass Thrus
5 Gymnastic Kips
5-5 Kipping Pull-ups
10-20 Diamond Push-ups
Alternating Tabata between Rocket Jumps & Hollow Rocks

"Chelsea" Warm-Up

Perform 1 round of Cindy every minute on the minute for 5 minutes. (a.k.a 5 Minutes of Chelsea)

Start the AMRAP exactly 5 minutes after this.

For CF History Buffs, as well as interested and people who like to be "in the know" read this about the benchmark girls:
https://journal.crossfit.com/article/benchmark-workouts-2

Metcon (AMRAP - Rounds and Reps)

AMRAP 10 Minutes
Single Arm Overhead Walking Lunges w/ Dumbbell x10m (50#/35#)
Single Arm Dumbbell Push Press x10 (50#/35#)

You may not switch arms during a set of lunges. You must do the push presses 5right/5left
For scoring 10m = 10 points

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

Whiteboard:

Wednesday, March 06, 2019

Male Clients

1

Ryan
Aker

4:00 PM CrossFit

10 + 14

2

Coach
Jake

12:00 PM CrossFit Advance...

9 + 6

3

Billy
Dedich

6:00 AM CrossFit

8 + 14

4

Paul
Greive

5:00 PM CrossFit

8 + 13

5

Mike “Woot”
Wooten

12:00 PM CrossFit Advance...

8 + 10

6

Coach
Jose

8:30 AM CrossFit

7 + 0

7

Espo
Espinosa

9:30 AM CrossFit

6 + 4

8

Darrin "D"
Kent

12:00 PM CrossFit Advance...

2 + 0

Then 4+4 @ 40#

9

Andrew
Kibby

5:00 PM CrossFit

10 + 4

35# Front Rack Lung 60# D ball over the shoulder

10

Edward
Bennett

9:30 AM CrossFit

8 + 0

Used 35# DB

11

Coach
Crafty

5:00 PM CrossFit

7 + 15

35lbs

12

Mason
Radke

5:00 PM CrossFit

7 + 8

25#

13

Taylor
Turski

12:00 PM CrossFit Advance...

7 + 7

40

14

Coach
Tony

12:00 PM CrossFit Advance...

7 + 5

40#

15

Chris “Fly
Eagles Fly ...

5:00 PM CrossFit

7 + 2

35 lb db

16

Danny
Martinez

4:00 PM CrossFit

7 + 0

17

Craig
Radke

5:00 PM CrossFit

6 + 0

40#

Female Clients

1

Michelle
Kibby

4:00 PM CrossFit

10 + 0

2

Coach
K

6:00 AM CrossFit

6 + 15

3

Mallory
Thompson

8:30 AM CrossFit

6 + 3

All lunges unbroken

4

Beth
Johnson

5:00 PM CrossFit

12 + 1

30lbs

5

Elissa
Marshall

6:00 AM CrossFit

10 + 0

Still rehabbing

6

Alexis
Nieto-Andrews

9:30 AM CrossFit

9 + 3

20lbs

7

Private

5:00 PM CrossFit

8 + 10

8

Victoria
Covarrubias

5:00 AM CrossFit

8 + 0

20# lunges & 35# push press

9

Heather
Turski

12:00 PM CrossFit Advance...

7 + 15

20#

10

Whitney
Seeforth

12:00 PM CrossFit Advance...

7 + 14

30lbs

11

Sandy
“Pants” Diaz

4:00 PM CrossFit

7 + 11

#30

12

Gloria
Marrufo

5:00 PM CrossFit

7 + 10

20 lb

12

Sissy
Bojorquez

12:00 PM CrossFit Advance...

7 + 10

30lb kb

13

Jayme
Pilon

9:30 AM CrossFit

7 + 7

30lb

14

Sally
Gjeloshaj

9:30 AM CrossFit

7 + 6

15

Leanne
Ewald

12:00 PM CrossFit Advance...

7 + 5

25# dumbB - lost count but main focus breath and form no flaring ...

16

Jellian
Martinez

4:00 PM CrossFit

6 + 5

25# DB

16

Renetta
Johnson

8:30 AM CrossFit

6 + 5

25# DB & PP

16

Yianoula
“Nola” Warne

6:00 PM CrossFit

6 + 5

25# DB

17

Brooke
Beardsley

9:30 AM CrossFit

6 + 0

17

Kerri
Evans

6:00 PM CrossFit

6 + 0

25#

17

Samantha
Salazar

8:30 AM CrossFit

6 + 0

18

Drienna
Green

8:30 AM CrossFit

5 + 18

25# DB

19

Lori
Sloan

8:30 AM CrossFit

5 + 6

12lbs

20

Private

6:00 AM CrossFit

4 + 10