Public Whiteboard

Components

Metcon

Settings

Workout

Julian 83

WOD - FBCF

Metcon (AMRAP - Rounds and Reps)

Rx+
4 Squat Cleans (115/75 lb.)
6 Ring Dips
20 Double-unders
AMRAP 8 min.

Rx
4 Squat Cleans (95/65 lb.)
6 Ring Dips
20 Double-unders
AMRAP 8 min.

Fitness
4 Squat Cleans
6 Dips
20 Single-unders
AMRAP 8 min.

WOD - Home Gym

Metcon (AMRAP - Rounds and Reps)

Rx+
Ascending Ladder for 15:00:
2 Strict Pull-Ups
2 Single Arm Dumbbell Squat Cleans
2 Dumbbell Facing Burpees
4 Strict Pull-Ups
4 Single Arm Dumbbell Squat Cleans
4 Dumbbell Facing Burpees

Rx
Ascending Ladder for 15:00:1
1 Strict Pull-Ups
1 Single Arm Dumbbell Squat Cleans
1 Dumbbell Facing Burpees
2 Strict Pull-Ups
2 Single Arm Dumbbell Squat Cleans
2 Dumbbell Facing Burpees

*Continue adding 2 reps to each movements
*Athlete’s choice on when to alternate hands on the single arm cleans.

WOD- Bodyweight Home

Metcon (AMRAP - Rounds and Reps)

Ascending Ladder for 15:00:
2 Odd-Object Ground to Shoulder
2 Odd-Object Goblet Squats
2 Odd-Object Facing Burpees
4 Odd-Object Ground to Shoulder
4 Odd-Object Goblet Squats
4 Odd- Object Facing Burpees

*Continue to add 2 reps to each movement

Whiteboard:

Monday, March 23, 2020

Male Clients

Lyman
Anderson

6:30pm CrossFit All Level...

5 + 0

The
Godfather

4:30pm CrossFit All Level...

3 + 10

Del
Tutt

6:30pm CrossFit All Level...

6 + 0

50lb sat clean, dips, DUs

Mike
Rogers

6:30pm CrossFit All Level...

5 + 20

15 min Amrap 4 DB squat clean (25# x2) 6 DB plank row (25# alt) 2...

Private

4:30pm CrossFit All Level...

4 + 4

Private

9AM CrossFit All Levels

0 + 0

Female Clients

Private

9AM CrossFit All Levels

6 + 1

Savanna
Fallon

4:30pm CrossFit All Level...

6 + 0

16, 10, 11, 10, 16, 9