Public Whiteboard

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Components

Metcon

Settings

Workout

Box Basics

WOD

Metcon (Time)

Rx+
5 Burpee Box Jumps (30/24 in.)
10 Toes-to-bars
15 Hip Extensions
5 rounds

Rx
5 Burpee Box Jumps (24/20 in.)
10 Toes-to-bars
15 Hip Extensions
5 rounds

Fitness
5 Burpee Step-ups
10 Lying Hands-to-feet or Leg Raises
15 Hip Extensions or Good Mornings
5 rounds

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

Whiteboard:

Wednesday, March 11, 2020

Male Clients

1

Chris
“Old Man” ...

5:30pm CrossFit All Level...

5:46

2

#Sean
Wieser

6:30pm CrossFit All Level...

6:38

Stopped to tie both shoes

3

Michael
Mowry

11AM CrossFit All Levels

7:00

4

Andres
Salazar

5:30pm CrossFit All Level...

7:27

5

Jon
Fallon

9AM CrossFit All Levels

7:32

6

Brock
Johnson

5:30pm CrossFit All Level...

8:04

7

Yaser
Alabdullah

4:30pm CrossFit All Level...

8:53

8

John
Cao

5:30pm CrossFit All Level...

9:15

9

Brian
Prout

4:30pm CrossFit All Level...

9:24

10

John
Iskandar

5:30pm CrossFit All Level...

10:51

11

Jonny
Baker

5:30am CrossFit All Level...

12:36

Ow

12

Del
Tutt

5:30pm CrossFit All Level...

9:27

coming back....

13

Lyman
Anderson

6:30pm CrossFit All Level...

10:12

14

Jessie
Ramirez

5:30am CrossFit All Level...

11:47

15

Aaron
Barvitz

4:30pm CrossFit All Level...

11:57

16

Andrew
Guajardo

4:30pm CrossFit All Level...

13:05

17

Juan
Jose

11AM CrossFit All Levels

11:01

24in, k2c,ht

18

The
Godfather

4:30pm CrossFit All Level...

11:42

19

Private

5:30am CrossFit All Level...

13:09

20

Jacob
Arroyos

5:30am CrossFit All Level...

13:22

21

Private

11AM CrossFit All Levels

19:26

Female Clients

1

Kendra
Lowry

5:30pm CrossFit All Level...

6:11

2

Christine
Rosini

6:30pm CrossFit All Level...

10:13

3

Lauren
Pew

9AM CrossFit All Levels

10:50

4

Maron
Walker

9AM CrossFit All Levels

11:13

5

Amanda
McFarland

5:30pm CrossFit All Level...

11:50

6

Dara
Wieser

4:30pm CrossFit All Level...

8:00

7

Dara
Wieser

5:30am CrossFit All Level...

8:20

8

Harper
Mowry

11AM CrossFit All Levels

8:40

9

Hilary
Thomas

5:30pm CrossFit All Level...

9:40

rx reps, k2e attempts

10

Catalina
Johnson

9AM CrossFit All Levels

9:42

5 burpee box jumps; 5T-B; 10 ghd hip ext

11

Liz
Durnan

6:30pm CrossFit All Level...

9:45

12

Erica
Lugo

5:30pm CrossFit All Level...

10:39

leg raise/ hip ext

13

Olga
Soto

6:30pm CrossFit All Level...

11:04

lying hands to feet

14

amy
an

5:30pm CrossFit All Level...

11:24

RX movements/reps. 8 toes 2 bar/round

15

Private

5:30am CrossFit All Level...

12:51

16

Catalina
Johnson

11AM CrossFit All Levels

17:14

24in box/ 5t-b and 5t-b attempts/ ghd ext