Public Whiteboard

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Components

Shoulder Press

Push Press

Push Jerk

Metcon

Settings

Workout

Monday

Warm-up

15 mins

Dynamic Warm-up

Weightlifting

20 mins

With a running clock..
5 mins to establish a heavy 1 rep Shoulder Press
5 mins to establish a heavy 1 rep Push Press
5 mins to establish a heavy 1 rep Push Jerk

*Start with a naked bar for shoulder press

Shoulder Press (1x1)

Shoulder Press

Push Press (1x1)

Push Press

Push Jerk (1x1)

Push Jerk

Metcon

Metcon (Time)

Cal row buy-in (50/35)
21-15-9
Clean & Jerk (Rx+ 135/95)(95/65)
Pull-ups (Rx+ C2B)

*Run a 2nd heat (starting at the 5 min mark) if needed for rowers

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

Whiteboard:

Monday, March 14, 2016

Male Clients

1

Brandon
Shuck

5:00 AM CrossFit

1 x 1 @ 235 lbs

2

Justin
Flatt

6:00 PM CrossFit

1 x 1 @ 195 lbs

3

Robert
Herford

6:00 PM CrossFit

1 x 1 @ 185 lbs

dropped 195

3

Travis
Stutts

7:00 PM CrossFit

1 x 1 @ 185 lbs

4

Andrew
Ross

5:00 PM CrossFit

1 x 1 @ 180 lbs

5

Gary
Blount

5:00 PM CrossFit

1 x 1 @ 175 lbs

5

Jason
Cansler

6:00 PM CrossFit

1 x 1 @ 175 lbs

5

Kason
Davis

5:00 PM CrossFit

1 x 1 @ 175 lbs

5

Private

6:00 PM CrossFit

1 x 1 @ 175 lbs

6

Adam
Kessell

5:00 PM CrossFit

1 x 1 @ 165 lbs

6

Rodney
Brown

9:00 AM CrossFit

1 x 1 @ 165 lbs

7

Eric
Stajos

6:00 AM CrossFit

1 x 1 @ 155 lbs

8

Alex
Letham

7:00 PM CrossFit

1 x 1 @ 145 lbs

8

Richard
Kapcha

9:00 AM CrossFit

1 x 1 @ 145 lbs

could do 155

9

christopher
carroll

7:00 PM CrossFit

1 x 1 @ 135 lbs

9

Jonathan
Visconti

6:00 PM CrossFit

1 x 1 @ 135 lbs

9

Michael
Eannone

7:00 PM CrossFit

1 x 1 @ 135 lbs

10

Chad
Cockerill

6:00 PM CrossFit

1 x 1 @ 125 lbs

10

Chad
Jenkins

5:00 PM CrossFit

1 x 1 @ 125 lbs

11

James
Gutin

11:00 AM CrossFit

1 x 1 @ 105 lbs

12

Justin
Higbee

5:00 PM CrossFit

1 x 1 @ 95 lbs

13

Cory
McCleaf

6:00 PM CrossFit

1 x 1 @ 5 lbs

front rack issue

Female Clients

1

Suzanne
Smith

5:00 PM CrossFit

1 x 1 @ 95 lbs

2

Holli
Christ

6:00 AM CrossFit

1 x 1 @ 90 lbs

2

Jackie
Cansler

6:00 PM CrossFit

1 x 1 @ 90 lbs

3

Kelly
Melton

5:00 PM CrossFit

1 x 1 @ 87 lbs

4

Brittany
Dirmann

11:00 AM CrossFit

1 x 1 @ 85 lbs

4

Rachel
Klahr

6:00 PM CrossFit

1 x 1 @ 85 lbs

5

Alison
Nelson

9:00 AM CrossFit

1 x 1 @ 82 lbs

6

Colleen
Beamon

5:00 PM CrossFit

1 x 1 @ 80 lbs

6

Lisa
Hovis

5:00 PM CrossFit

1 x 1 @ 80 lbs

6

Michelle
Shuck

7:00 PM CrossFit

1 x 1 @ 80 lbs

7

Courtney
Schuler

9:00 AM CrossFit

1 x 1 @ 70 lbs

8

Corey
Knight

7:00 PM CrossFit

1 x 1 @ 67 lbs

8

Macaira
Herford

6:00 AM CrossFit

1 x 1 @ 67 lbs

9

Private

5:00 PM CrossFit

1 x 1 @ 65 lbs

9

Lauren
Consiglio

11:00 AM CrossFit

1 x 1 @ 65 lbs

9

Molly
McDonald

11:00 AM CrossFit

1 x 1 @ 65 lbs

10

Carolina
Martinez

6:00 PM CrossFit

1 x 1 @ 60 lbs

11

Amanda
Strous

6:00 PM CrossFit

1 x 1 @ 55 lbs

12

Georgia
Rivers

6:00 AM CrossFit

1 x 1 @ 50 lbs

12

Jasmine
Nivens

11:00 AM CrossFit

1 x 1 @ 50 lbs