Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Kelly

Settings

Workout

Tuesday 'International Womens Day'

Warm-up

200m run

1:00 elevated pigeon on box
:30 down dog (focus on calf/hamstring)

5 WB Squats
5 WB Push Press
5/5 step ups

200m run
5 Wall Balls
5 Box Jumps

Metcon

Kelly (Time)

5 Rounds for time of:
400m Run
30 Box Jumps, 24'' / 20''
30 Wall-Ball Shots, 20# / 14#

Teams of 2

30 min cap

Run 400m together…split the box jump and WB reps

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

Whiteboard:

Tuesday, March 08, 2022

Male Clients

1

Jason
henry

4:30 PM CrossFit

18:59

W/ Jay

2

Steven
Woelke

8:30 AM CrossFit

29:54

With my awesome wife

3

Harry
Green

6:30 PM CrossFit

17:00

4

Hunter
Kiker

5:00 AM CrossFit

27:41

30 cal on bike

4

Jason
Rabinowitz

5:00 AM CrossFit

27:41

30cal bike, 15wbsquats+30shldrflies

5

BJ
Trahan

5:00 AM CrossFit

30:00

3 rounds: 30 cal bike, 60 step ups, 30 wall balls

Female Clients

1

Emily
Werner

6:30 PM CrossFit

25:50

w/ wes

2

Emalie
Stepan

8:30 AM CrossFit

26:12

Solo, all 30 reps

3

Joy
Harrell

6:30 PM CrossFit

27:50

4

Codi
Ready

8:30 AM CrossFit

28:51

5

Lacy
McKinley

8:30 AM CrossFit

30:00

3 wbs into 5th round. partner w/Katie

6

Jessica
Nall

8:30 AM CrossFit

27:40

10lb wb

6

Leigh
Green

8:30 AM CrossFit

27:40

10lb wb

6

Sidney
Rose

4:30 PM CrossFit

27:40

6

Tiara
(Tee) Kuts ...

4:30 PM CrossFit

27:40

Joe, count your days

7

Kimberly
Krohn

5:30 PM CrossFit

29:58

Step ups

8

Amanda
Wilson

8:30 AM CrossFit

30:00

4/5

8

Jennifer
Trahan

5:00 AM CrossFit

30:00

4 rounds plus 20 cal bike.

8

Katie
Cuson

5:00 AM CrossFit

30:00

20 cal bike. 4+ 7 box jumps

8

Samantha
Trahan

5:00 AM CrossFit

30:00

Finished 3rd round with partner 14 wall ball, both box jumps and ...