Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Pendlay Row

Metcon

Settings

Workout

Wednesday

Warm-up

Rowing warm up

100m just legs (flex the triceps)
100m Just arms
100m Arms & hips (1 o'clock 11 o'clock)
100m 1/2 slide
200m Full slide

Gymnastics

Metcon (No Measure)

3X
10 Hollow rocks
10 Arch rocks
8 Pistols off wodden box (4/4)
8 Glute hugs (4/4)

Weightlifting

Pendlay Row (5X5 Across)

Pendlay Row

Metcon

Metcon (Time)

1K Row
50 Pistols
30 Burpees

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

Whiteboard:

Wednesday, April 04, 2018

Male Clients

1

Eric
williams

5:00 PM CrossFit

5 x 5 @ 185 lbs

2

Christopher
Sanosi

5:00 AM CrossFit

5 x 5 @ 155 lbs

3

Adam
Burkholder

6:00 PM CrossFit

5 x 5 @ 145 lbs

4

Brian
Justusson

6:00 PM CrossFit

5 x 5 @ 125 lbs

4

Jared
Van Anne

12:00 PM Open gym

5 x 5 @ 125 lbs

Female Clients

1

Allison
Sutter

8:00 AM CrossFit

5 x 5 @ 90 lbs

1

Stacy
Swiney

5:00 PM CrossFit

5 x 5 @ 90 lbs

2

Josi
Gass

5:00 PM CrossFit

5 x 5 @ 85 lbs

3

Malorie
Hill

6:00 PM CrossFit

5 x 5 @ 75 lbs

3

Michelle
Smith

5:00 AM CrossFit

5 x 5 @ 75 lbs

3

Shanna
Simms

5:00 PM CrossFit

5 x 5 @ 75 lbs

4

Joanna
Beatrice

5:00 AM CrossFit

5 x 5 @ 65 lbs

5

Lauren
Pilla

5:00 PM CrossFit

5 x 5 @ 60 lbs

6

Kimberly
Hulse

5:00 PM CrossFit

5 x 5 @ 40 lbs

7

Antoinette
Williams

12:00 PM Open gym

5 x 10 @ 25 lbs

KB single arm