Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Back Squat

Metcon

Rope Climb & Dumbbell ...

Settings

Workout

Monday

Strength

A: Back Squat (Heavy Triple)

Metcon

B: Metcon (Time)

Rx =
4 rounds for time:
25 wall balls (20/14)
20/15 calorie row
7 ring pull-ups + 7 ring pushups

Rx+ =
4 rounds for time:
35 wall balls (20/14)
25/20 calorie row
7/5 ring muscle ups

Rx may also do 3/2 ring muscle ups instead.

time cap 20 minutes

Extra

C: Rope Climb & Dumbbell Push Jerks (Time)

Rx =
For time:
21 dumbbell push jerks (50s/35s)
3 rope climbs
15 dumbbell push jerks (50s/35s)
2 rope climbs
9 dumbbell push jerks (50s/35s)
1 rope climb

Rx+ =
For time:
21 dumbbell push jerks (70s/50s)
7 rope climbs
15 dumbbell push jerks (70s/50s)
5 rope climbs
9 dumbbell push jerks (70s/50s)
3 rope climbs

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

Whiteboard:

Monday, March 14, 2022

Male Clients

1

Anthony
Vorachak

Open Gym

1 x 3 @ 365 lbs

2

Andy
Kaestle

CrossFit: 5:00 AM

1 x 3 @ 335 lbs

3

Jon
Falkenburg

CrossFit: 5:30 PM

1 x 3 @ 285 lbs

3

Matt
Pickering

CrossFit: 5:30 PM

1 x 3 @ 285 lbs

4

Stowe
Beam

CrossFit: 6:00 AM

1 x 3 @ 265 lbs

95x5/135x5/185x3/215x3/245x3/265x3

5

John
Mullen

CrossFit: 5:00 AM

1 x 3 @ 255 lbs

6

Johndavid
Storn

CrossFit: 12:00 PM

1 x 3 @ 245 lbs

7

Ben
Kulp

CrossFit: 6:00 AM

1 x 3 @ 195 lbs

8

Adam
Cole

CrossFit: 12:00 PM

1 x 3 @ 185 lbs

groin said nope

Female Clients

1

Taylor
Turner

CrossFit: 5:30 PM

1 x 3 @ 220 lbs

2

Anna
McKay

CrossFit: 5:30 PM

1 x 3 @ 215 lbs

3

Laura
Pickrell

CrossFit: 5:30 PM

1 x 3 @ 213 lbs

4

Bonnie
McDonald

CrossFit: 12:00 PM

1 x 3 @ 180 lbs

5

Michaela
Goodwin

Open Gym

1 x 3 @ 165 lbs

6

Jennifer
Schiffman

CrossFit: 12:00 PM

1 x 3 @ 123 lbs

7

Melanie
Sinclair

CrossFit: 5:30 PM

1 x 3 @ 113 lbs

8

Katie
Hornstein

CrossFit: 4:30 PM

1 x 3 @ 85 lbs

9

marjie
bish

CrossFit: 5:00 AM

1 x 2 @ 175 lbs

9

Megan
Landgraf

CrossFit: 5:30 PM

1 x 2 @ 185 lbs

failed third rep