Public Whiteboard

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Components

Metcon

Power Snatch

Settings

Workout

Teenage Dirtbag

Warm-up

1:00 Couch Stretch/Side
1:00 Banded Hip Distraction/Side
1:00 Banded Shoulder Distraction/Side

2 Sets:
10 KB Swings
10 Goblet Squats
10 KB Strict Press

Metcon

Metcon (3 Rounds for time)

Complete 3 Sets For Times:
400 M. Run
30/24 Calorie Row
20/16 Calorie Bike
-Rest 2 minutes b/t sets-

Weightlifting

Power Snatch (5 x 3)

Power Snatch

3 Power Snatch @ 60%
3 Power Snatch @ 70%
3 Power Snatch @ 75%
3 Power Snatch @ 80%
3 Power Snatch @ 85%

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

Whiteboard:

Monday, March 28, 2022

Male Clients

1

Grant
Garst

CrossFit: 5:15 AM

13:11

2

Luke
Lister

CrossFit: 5:15 AM

14:15

3

PJ
Kearn

CrossFit: 6:15 PM

16:17

4:36,11:51,19:17

4

Chuck
Lambertz

CrossFit: 6:15 AM

16:47

5

Jerry
Sipe

CrossFit: 6:15 AM

17:30

6

Joshua
Meyer

CrossFit: 6:15 AM

18:13

7

Justin
Ferrell

CrossFit: 5:15 AM

18:58

yucky garbage

8

Allan
Jackson

CrossFit: 5:15 PM

20:42

9

Jay
Lowell

CrossFit: 5:15 PM

24:53

10

Easton
Swihart

CrossFit: 5:15 PM

17:54

11

James
Coash

CrossFit: 6:15 AM

20:30

Female Clients

1

Jolene
Pfeil

CrossFit: 5:15 PM

16:43

2

Leah
Loring

CrossFit: 6:15 PM

16:54

Ran outside

3

Mallory
Robert

CrossFit: 5:15 AM

16:59

4

Candace
Lister

CrossFit: 5:15 AM

18:06

5

Amber
Lambertz

CrossFit: 5:15 AM

19:44

6

Shaelin
Giersch

CrossFit: 6:15 AM

20:09

7

Anna
Jackson

CrossFit: 5:15 PM

21:12

8

Jenny
Bauer

CrossFit: 6:15 PM

22:30

9

Tina
Haist

CrossFit: 6:15 PM

14:06

only half

10

Kayla
Garst

CrossFit: 6:15 PM

14:41

24 cal ski/24 cal row/16 cal bike

11

Alisha
Sipe

CrossFit: 5:15 AM

19:07

12

Sharon
Klima

CrossFit: 5:15 PM

22:36

13

Pat
LeDuc

CrossFit: 5:15 PM

23:19

14

Jill
Krier

CrossFit: 5:15 AM

26:28

Second round.... ouch