Public Whiteboard

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Components

Front Rack Lunge

Metcon

Metcon

Settings

Workout

Thursday

Strength

A: Front Rack Lunge (8 - 8 - 8 - 8 )

Metcon

B: Metcon (Time)

Buy-In: 800m Run or 1000m Row
Then 5 rounds of:
20 front rack lunges (95/65)
10 c2b pull-ups or 4 bar muscle ups

Rx+ =
Buy-In: 800m Run or 1000m Row
Then 5 rounds of:
20 front rack lunges (135/95)
10 bar muscle ups

Extra

C: Metcon (Time)

Rx =
3 rounds of:
10 dball over shoulder (100/70)
30' handstand walk or 5 wall walks

Rx =
3 rounds of:
20 dball over shoulder (100/70)
60' handstand walk

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

Whiteboard:

Thursday, April 07, 2022

Male Clients

1

Anthony
Vorachak

CrossFit: 6:00 AM

1 x 8 @ 235 lbs

2

Johndavid
Storn

CrossFit: 6:00 AM

1 x 8 @ 185 lbs

3

John
Mullen

Open Gym

1 x 8 @ 175 lbs

4

BJ
Marsh

CrossFit: 5:00 AM

1 x 8 @ 155 lbs

5

Ben
Kulp

CrossFit: 6:00 AM

1 x 8 @ 135 lbs

5

Jon
Falkenburg

CrossFit: 5:30 PM

1 x 8 @ 135 lbs

6

Jonathon
Loos

CrossFit: 5:30 PM

4 x 8 @ 125 lbs

6

yasser
elhariry

CrossFit: 5:00 AM

1 x 8 @ 125 lbs

1x6@145

Female Clients

1

Taylor
Turner

CrossFit: 6:00 AM

1 x 8 @ 175 lbs

2

Laura
Pickrell

CrossFit: 5:30 PM

1 x 8 @ 153 lbs

3

Michaela
Goodwin

CrossFit: 4:30 PM

1 x 8 @ 105 lbs

3

Myah
Pease

CrossFit: 5:30 PM

1 x 8 @ 105 lbs

3x8 at 105, 1 at 85

4

Gillian
Sowden

Open Gym

1 x 8 @ 103 lbs

5

marjie
bish

CrossFit: 5:00 AM

1 x 8 @ 85 lbs

Built to full set of 85# then maxed out out @1x5 85#

6

Melanie
Sinclair

CrossFit: 5:30 PM

1 x 8 @ 83 lbs

7

Bonnie
McDonald

CrossFit: 12:00 PM

1 x 8 @ 75 lbs