Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Push Press

Metcon

Settings

Workout

Wednesday

Warm-up

1 min banded double overhead

10 glute bridge
50' bottom side up KB carry (both arms)
10 wall facing dip to stand w/ palms on wall
50' KB OH carry (both arms)
10/10 paloff press

Push Press Drills
5 dip + vertical jump
5 dip drive w/ barbell
*pause 2 sec in dip

Practice full push press

Strength

Push Press (4 x 2)

Push Press

*2 sec pause in dip on first rep

*78-82% for working sets (5-10lb heavier than last week)

*15 min clock

Week 3 of 6

Metcon

Metcon (Time)

4 rounds
6 SDLHP (95/65)(75/55)
8 pull ups
12 DB Hang C&J (35/20)(25/15)*

11 min cap

*switch arms every 6 reps

RX+
5 rounds
115/85
6 BMU (in place of pull up)
50/35

Scaled
Less weight
RR

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

Whiteboard:

Wednesday, April 06, 2022

Male Clients

1

Lex
Egea

6:00 AM CrossFit

1 x 2 @ 245 lbs

missed a second set at 245 on rep 2

2

James
Wall

4:30 PM CrossFit

1 x 2 @ 225 lbs

ez

3

Joe
Wojnarwsky

5:30 PM CrossFit

4 x 2 @ 185 lbs

3

Dustin
Allen

4:30 PM CrossFit

1 x 2 @ 185 lbs

3

Stefan
Chamlis

5:30 PM CrossFit

1 x 2 @ 185 lbs

4

Hunter
Kiker

5:00 AM CrossFit

1 x 2 @ 165 lbs

4

Jason
henry

4:30 PM CrossFit

1 x 2 @ 165 lbs

5

Steven
Woelke

5:30 PM CrossFit

4 x 2 @ 155 lbs

6

Jason
Rabinowitz

4:30 PM CrossFit

1 x 2 @ 145 lbs

7

Adam
Cabrera

8:30 AM CrossFit

4 x 2 @ 135 lbs

7

Austin
Basile

5:30 PM CrossFit

4 x 2 @ 135 lbs

7

Steven
Lopez

4:30 PM CrossFit

4 x 2 @ 135 lbs

7

Keith
Desa

5:00 AM CrossFit

1 x 2 @ 135 lbs

8

Alexander
Rios

8:30 AM CrossFit

1 x 2 @ 125 lbs

8

Eli
Brewton

8:30 AM CrossFit

1 x 2 @ 125 lbs

9

scott
Tyler

8:30 AM CrossFit

4 x 2 @ 115 lbs

9

Kenneth
Smith

5:30 PM CrossFit

1 x 2 @ 115 lbs

10

Evan
Baker

5:00 AM CrossFit

1 x 2 @ 105 lbs

10

Nathan
Lain

6:30 PM CrossFit

1 x 2 @ 105 lbs

11

BJ
Trahan

5:00 AM CrossFit

4 x 2 @ 95 lbs

12

Gene
Waldenmaier

6:00 AM CrossFit

1 x 2 @ 0 lbs

100

Female Clients

1

Katie
Cuson

5:00 AM CrossFit

4 x 2 @ 125 lbs

2

Melissa
Pusey

6:30 PM CrossFit

4 x 2 @ 120 lbs

3

Bri
Pichler

6:30 PM CrossFit

1 x 2 @ 115 lbs

4

Tiara
(Tee) Kuts ...

5:30 PM CrossFit

4 x 2 @ 105 lbs

4

Sam
Quale

5:00 AM CrossFit

1 x 2 @ 105 lbs

5

Sidney
Rose

5:30 PM CrossFit

4 x 2 @ 100 lbs

5

Carmen
Thompson

5:30 PM CrossFit

1 x 2 @ 100 lbs

6

Amanda
Wilson

8:30 AM CrossFit

1 x 2 @ 95 lbs

7

Emily
Werner

5:30 PM CrossFit

1 x 2 @ 90 lbs

7

Kimberly
Krohn

8:30 AM CrossFit

1 x 2 @ 90 lbs

8

Lacy
McKinley

6:30 PM CrossFit

4 x 2 @ 85 lbs

8

Codi
Ready

8:30 AM CrossFit

1 x 2 @ 85 lbs

Lex made me nervous......

9

Dawn
Word

5:00 AM CrossFit

1 x 2 @ 80 lbs

10

Hannah
Trahan

5:00 AM CrossFit

4 x 2 @ 75 lbs

tried 85

10

Samantha
Trahan

5:00 AM CrossFit

4 x 2 @ 75 lbs

10

Leigh
Green

5:30 PM CrossFit

1 x 2 @ 75 lbs

10

Sarah
Gadilhe

5:30 PM CrossFit

1 x 2 @ 75 lbs

11

Jennifer
Trahan

5:00 AM CrossFit

4 x 2 @ 65 lbs

12

Danielle
O'Connor

5:00 AM CrossFit

4 x 2 @ 60 lbs