Public Whiteboard

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Components

Metcon

Bench Press

Settings

Workout

On the minute

CFT Update

Reninder:
Friday night CFT with the Ice family
Sunday Side Cut 9 miler
See The family Page for details

Conditioning

EMOM X 20

Min1: Metcon (4 Rounds for calories)

Cal bike or row sprint

Min2: Rest
Min3: DB bent over row (8 ea.)

Min4: Bench Press (5 reps, climbing)

Min 5: Rest

MOBILITY

20 min mobility as directed by coach or group ROMWOD

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

Whiteboard:

Friday, March 13, 2020

Clients:

Clients

1

Christopher
Ice

12 PM WOD

102 Total Calories

Row

2

Brandon
Beefcake

6 PM WOD

97 Total Calories

bike

3

Ricky
Pratt

6 PM WOD

96 Total Calories

4

Tiffany
Akeman

12 PM WOD

89 Total Calories

row

5

Nikki
Barbell

12 PM WOD

86 Total Calories

row

6

Mickey
MetCon

12 PM WOD

84 Total Calories

bike

7

Stephen
Hong

5 PM WOD

79 Total Calories

didnt remember the rounds individually

8

Noah
Hartman

12 PM WOD

76 Total Calories

Bike

9

Lexi
Ford

5 PM WOD

74 Total Calories

10

GREGORY
SEMONIN

12 PM WOD

71 Total Calories

11

Branden
Grycza

6 PM WOD

70 Total Calories

70 db

12

Halie
Donuts

5 PM WOD

69 Total Calories

Bike

13

Lebanese
Hercules

6 AM WOD

55 Total Calories

14

Terrence
Ward

12 PM WOD

89 Total Calories

15

Jesse
Kelso

6 PM WOD

88 Total Calories

16

nick
davis

5 PM WOD

69 Total Calories

17

Scott
Germani

12 PM WOD

68 Total Calories

bike

18

Jacob
McConnell

5 PM WOD

54 Total Calories