Public Whiteboard

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Components

Deadlift

Metcon

Back Squat

Bench Press

Settings

Workout

4/10/2017

Yoga/Mobility

Banded Hamstrings

Warm-up

Warm Up Deadlifts

Run 200m
Then 2 Rounds
12 Air Squats
12 Stiff Leg Deads w/ KB
12 Regular Dead lifts w/ KB

Skill/Strength

Deadlift (3x5)

Deadlift

WOD

Metcon (Time)

90 Double Unders
90 Second Plank
30 DB/KB Thrusters, 35/25
60 Second Plank
60 Double Unders
20 KB/DB Thrusters
30 Double Unders
30 Second Plank
10 KB/DB Thrusters

Superhero Training

Back Squat (3x5)

Back Squat

Bench Press (3x5)

Bench Press

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

Whiteboard:

Monday, April 10, 2017

Male Clients

1

Brandon
Dues

Open Gym 5:20AM-10:30AM

3 x 5 @ 295 lbs

Good form. Butt down. Grip at limit (overhand)

2

Cyrus
Medrano

5:20 PM CrossFit

3 x 5 @ 275 lbs

3

Caleb
Pickard

Open Gym 5:20AM-10:30AM

3 x 5 @ 255 lbs

Ran out of weights at home

4

Matt
Elbus

4:10PM CrossFit

3 x 5 @ 235 lbs

5

Matt
Osborn

6:30 PM CrossFit

3 x 5 @ 225 lbs

6

Gary the Snail
(Sean Gresham)

Lift Sesh w/ Jared 3PM-4P...

3 x 5 @ 185 lbs

Lower back still rounding. Need to improve flexibility & strength...

7

Craig
Maffei

5:20 PM CrossFit

1 x 5 @ 365 lbs

1x2 @285 stopped for form

7

Grant
McHaney

Lift Sesh w/ Jared 3PM-4P...

1 x 5 @ 425 lbs

395/405/425

7

Jimmy
Kellenbence

4:10PM CrossFit

1 x 5 @ 345 lbs

7

Jared
Williams

Lift Sesh w/ Jared 3PM-4P...

1 x 5 @ 345 lbs

7

Jordan
Brewer

4:10PM CrossFit

1 x 5 @ 345 lbs

7

Kevin
Martinez

9:30 AM CrossFit

1 x 5 @ 425 lbs

315,365,405,425

7

lance
cartwright

6:30 AM CrossFit

1 x 5 @ 305 lbs

275 295 305

7

LLOYD
HARRIS

4:10PM CrossFit

1 x 5 @ 365 lbs

2x5 @ 345 1x5 @ 365

Female Clients

1

Bianca
Weber

5:20 PM CrossFit

3 x 5 @ 185 lbs

1

Katie
Harris

5:20 PM CrossFit

3 x 5 @ 185 lbs

2

Destinee
Medrano

9:30 AM CrossFit

3 x 5 @ 175 lbs

3

Angel
Baran

9:30 AM CrossFit

3 x 5 @ 165 lbs

pg

4

Morgan
White

4:10PM CrossFit

3 x 5 @ 115 lbs

5

Charlotte
Anderson

4:10PM CrossFit

3 x 5 @ 105 lbs

5

Paige
Mouledous

5:20 AM CrossFit

3 x 5 @ 105 lbs

6

Private

5:20 PM CrossFit

3 x 5 @ 95 lbs

7

jennifer
wujciak

5:20 PM CrossFit

3 x 5 @ 55 lbs

8

Geralynn
Hughes

5:20 AM CrossFit

5 x 5 @ 35 lbs

8

Kaitlyn
Vogel

4:10PM CrossFit

3 x 5 @ 35 lbs

back hurt ,kept light

9

Emily
Hilton

9:30 AM CrossFit

2 x 5 @ 150 lbs

145

9

Katie
Jaquet

4:10PM CrossFit

2 x 4 @ 195 lbs

1x5 175

9

Brianne
LeBlanc

4:10PM CrossFit

1 x 5 @ 200 lbs

1x5@125, 2 x5@195, 1x4@205

9

Private

Lift Sesh w/ Jared 3PM-4P...

1 x 5 @ 195 lbs

9

Kim
Coffee

9:30 AM CrossFit

1 x 5 @ 295 lbs

9

Laiken
Williams

Open Gym 5:20AM-10:30AM

1 x 5 @ 135 lbs

Failed on last rep at 145

9

Leianna
Cooper

Lift Sesh w/ Jared 3PM-4P...

1 x 5 @ 175 lbs

9

Janet
James

5:20 AM CrossFit

1 x 2 @ 185 lbs

155, 165, 175 for 5