Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Deadlift

Metcon

Metcon

Settings

Workout

03/10/2021

10 min easy warm-up
3 wall walk or 25’ hsw
1:00 machine
:30 hollow body

Deadlift (3x10 Clean Grip DL @225/155; rest :90 )

Metcon (2 Rounds for time)

GPP and Competitor

2 Rounds For Time
20/15 Cal row
20 Burpee over rower

Rest 1:1

X2 sets

90+ percent effort (sprint)

Metcon (AMRAP - Rounds)

3 sets:
10-15 hspu
10-15 pull up
:30 side plank each side
rest :30

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

Whiteboard:

Wednesday, March 10, 2021

Male Clients

1

_Stuart
Chandler

12:30 PM CrossFit

3 x 10 @ 225 lbs

1

Alex
Adkins

5:00 AM CrossFit

3 x 10 @ 225 lbs

1

Brady
Killion

4:00 PM CrossFit

3 x 10 @ 225 lbs

1

Brandon
Zajac

5:00 AM CrossFit

3 x 10 @ 225 lbs

1

Dani
Urcuyo

5:00 PM CrossFit

3 x 10 @ 225 lbs

1

David
Kan

6:00 PM CrossFit

3 x 10 @ 225 lbs

1

Drew
Snipes

12:30 PM CrossFit

3 x 10 @ 225 lbs

1

Flynt
Foster

6:00 AM CrossFit

3 x 10 @ 225 lbs

1

JD
Mason

5:00 PM CrossFit

3 x 10 @ 225 lbs

1

Luke
Wylie

6:00 PM CrossFit

3 x 10 @ 225 lbs

1

Ryan
Holman

6:00 PM CrossFit

3 x 10 @ 225 lbs

1

Tom
Daniel

4:00 PM CrossFit

3 x 10 @ 225 lbs

1

Tyler
Parker

5:00 AM CrossFit

3 x 10 @ 225 lbs

Female Clients

1

Amy
Rahn

4:00 PM CrossFit

3 x 10 @ 155 lbs

1

chelsea
trail

7:00am CrossFit

3 x 10 @ 155 lbs

1

Christina
Chandler

5:00 AM CrossFit

3 x 10 @ 155 lbs

1

Flor
Jalikis

5:00 AM CrossFit

3 x 10 @ 155 lbs

1

Hadley
Davenport

11:30 AM CrossFit

3 x 10 @ 155 lbs

1

Hannah
Russell

5:00 AM CrossFit

3 x 10 @ 155 lbs

1

Jordan
Wylie

6:00 AM CrossFit

3 x 10 @ 155 lbs

1

Kristina
Moore

5:00 PM CrossFit

3 x 10 @ 155 lbs

1

Laura
Kim

6:00 PM CrossFit

3 x 10 @ 155 lbs

2

Susie
Bilbro

6:00 AM CrossFit

3 x 10 @ 140 lbs

3

Danielle
Frances

6:00 PM CrossFit

3 x 10 @ 135 lbs

3

Sage
West

11:30 AM CrossFit

3 x 10 @ 135 lbs

3

Shannon
Lyczkowski

6:00 PM CrossFit

3 x 10 @ 135 lbs

4

Chloe
Shockman

5:00 PM CrossFit

3 x 10 @ 125 lbs

5

Catherine
Yancy

5:00 PM CrossFit

3 x 10 @ 95 lbs

6

Kristen
Kerby Graves

6:00 AM CrossFit

1 x 10 @ 155 lbs

2X140