Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Metcon

Metcon

Settings

Workout

Core Work + EMOM of the day!

Warm-up

10 Inchworms
20 Calorie Row
10 Scap Pushups
10 Scap Pullups
10 Big Kips
20 Banded Squats
15 Banded External Rotations w/ Press
20 Partner Wall Balls (20/14 to 11/10 ft.)
10 RKBS (Heavy)

Metcon (Time)

3 Rounds of:
10 Calorie Row
20 T2B
30 Hollow Rocks

10 minute timecap

Rest

5 minutes

Metcon (AMRAP - Rounds)

Great 10 min EMOM:
Even Min: 20 Wall Balls (20/14 to 10/9 ft.)
Odd Min: 20 RKBS (72/53)

Score: Successful Rounds completed.
Credit: Jason Khalipa

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

Whiteboard:

Saturday, March 31, 2018

Male Clients

1

Brian
Kalmenson

9:30am CrossFit

8:01

2

Brendan
Homnick

9:30am CrossFit

9:22

3

Iain
Fulton

9:30am CrossFit

9:40

4

John
Cottingham

9:30am CrossFit

9:59

5

Mark
Davis

9:30am CrossFit

10:10

6

Galen
Hernandez

9:30am CrossFit

9:17

7

Jason
Jarrells

10:30am CrossFit

9:53

knee ups

8

David
Gray

10:30am CrossFit

10:00

padded situps, 15 hr

9

Jim
Sirovy

9:30am CrossFit

10:15

9

Rob
Fletcher

9:30am CrossFit

10:15

GHDSU V T2B

Female Clients

1

Patricia
Brown

10:30am CrossFit

9:24

2

Emily
Gruber

9:30am CrossFit

10:23

3

ashley
green

10:30am CrossFit

10:36

4

Wifey
(aka Chris ...

10:30am CrossFit

10:42

5

Beth
Gray

10:30am CrossFit

10:00

10 cal bike / 15 Knee to elbow almost / 20 hollow rocks

6

Katrin
Henricksen

10:30am CrossFit

10:10

kipping k2e

7

Brenna
Jarrells

10:30am CrossFit

10:42

8

Shannon
Blyth

10:30am CrossFit

10:43

Kipping knee raises