Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Metcon

Settings

Workout

Wednesday March 20, 2019

This coming Saturday we are going to honor the fallen of the Battle of Nasiriyah, Iraq 2003. For those of you who don't know the story, here is a 44 minute Discovery Channel breakdown of the battle. https://www.youtube.com/watch?v=6Cgq0CvF-0w

Warm-up

Shuttle Run x10
Toy Soldier 5m
Knee Hug 5m
Spiderman stretch 10m
Bear Crawl 20m
Foot Grab Quad Stretch 10m
Broad Jump 20m
Single Leg Broad Jump 20m

Jump Rope Warm-Up

7 Minute Time Cap
100 Singles
50 Left Leg
50 Right Leg
100 alternating leg
50 Double-Unders
100 Singles

Metcon (AMRAP - Rounds and Reps)

AMRAP 30 Minutes:
Run/Row 800m
100 Double Unders
50 Ab Mat Sit-Ups
30* Kettlebell Swings 53#/35#
30 Russian Twists w/KB
10 Ski Erg Calories

200 Singles count as 100 points.
800m count as 80 points (10 points per meter)
20 Burpee Penalty for breaking up the KB swings (if you are going for Rx)

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

Whiteboard:

Wednesday, March 20, 2019

Male Clients

1

Tyler
Wood

6:00 PM CrossFit

2 + 230

2

Mike “Woot”
Wooten

12:00 PM CrossFit Advance...

2 + 227

3

Phil
Beltran

9:30 AM CrossFit

2 + 220

4

Steve
Loner

4:00 PM CrossFit

2 + 210

The run.

5

Darrin "D"
Kent

12:00 PM CrossFit Advance...

2 + 181

6

Coach
Adam-Bomb

9:30 AM CrossFit

2 + 117

7

Coach
Tony

12:00 PM CrossFit Advance...

2 + 98

8

Coach
Jose

9:30 AM CrossFit

2 + 80

9

James
Nunley

6:00 PM CrossFit

2 + 76

10

Eric
Knudsen

8:30 AM CrossFit

2 + 65

11

Patrick
Elsasser

12:00 PM CrossFit Advance...

2 + 40

Time for a rest day. 🥴🥴

12

Billy
Dedich

4:00 PM CrossFit

2 + 30

13

Rafael
Sanchez Vera

6:00 PM CrossFit

2 + 202

44lbs KB

14

Mason
Radke

5:00 PM CrossFit

2 + 103

35 pound kb

15

Danny
Martinez

4:00 PM CrossFit

2 + 80

35 lb dumbell

16

Espo
Espinosa

9:30 AM CrossFit

2 + 70

17

Julio
Robles

6:00 AM CrossFit

2 + 60

18

Coach
Crafty

4:00 PM CrossFit

2 + 50

35lbs, singles

19

Craig
Radke

5:00 PM CrossFit

2 + 30

44# KB

20

Edward
Bennett

9:30 AM CrossFit

2 + 25

44# KB

21

Robbie
Ahn

8:30 AM CrossFit

2 + 0

Female Clients

1

Michelle
Kibby

4:00 PM CrossFit

2 + 247

Row

2

Shauna
Love

5:00 AM CrossFit

2 + 240

3

Dawn
Levins

5:00 AM CrossFit

2 + 218

4

Jen
Loner

8:30 AM CrossFit

2 + 200

5

Ashley
Fiala

8:30 AM CrossFit

2 + 180

6

Kerri
Evans

6:00 PM CrossFit

2 + 67

7

Beth
Johnson

4:00 PM CrossFit

2 + 60

8

Jayme
Crist

8:30 AM CrossFit

2 + 45

9

Coach
K

6:00 AM CrossFit

2 + 40

9

Heather
Turski

12:00 PM CrossFit Advance...

2 + 40

Run/Row/Run

10

Nikki
Saavedra

8:30 AM CrossFit

2 + 35

11

Jayme
Pilon

9:30 AM CrossFit

2 + 30

12

Leah
Braun

9:30 AM CrossFit

2 + 0

🤢

13

Drienna
Green

4:00 PM CrossFit

1 + 220

Running

14

Yianoula
“Nola” Warne

6:00 PM CrossFit

2 + 100

🤢 35# KB 16 Cal ASB instead of JR

15

Leanne
Ewald

12:00 PM CrossFit Advance...

2 + 50

2 rounds + 500m on the runs- 35# kbs linked all 30 each round lin...

15

Renetta
Johnson

8:30 AM CrossFit

2 + 50

16

Gloria
Marrufo

4:00 PM CrossFit

2 + 20

singles and did 269 m on row

17

Lori
Sloan

6:00 PM CrossFit

2 + 0

18

Jellian
Martinez

4:00 PM CrossFit

1 + 260