Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Metcon

Settings

Workout

4/12/19

Tip # 12 Eat Vegetables and Fruits Vegetables and fruits are the "default" health foods, and for good reason. They are loaded with prebiotic fiber, vitamins, minerals and all sorts of antioxidants, some of which have potent biological effects. Studies show that people who eat the most vegetables and fruits live longer, and have a lower risk of heart disease, type 2 diabetes, obesity and all sorts of diseases.

Metcon

Metcon (Time)

ADV Rx – 115/80
30 Snatches, 7/5 Ring MU
30 Clean & Jerks, 7/5 Ring MU
30 Thrusters, 7/5 Ring MU

RX 95/65
30 Snatches, 7/5 C2B
30 Clean & Jerks, 7/5 C2B
30 Thrusters, 7/5 C2B

Fitness 75/65, Pull-ups

Metcon

Metcon (No Measure)

On the 0:00, 3:00, 6:00, 9:00
15 GHD Sit-ups

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

Whiteboard:

Friday, April 12, 2019

Male Clients

1

Dane
Sonnenberg

5-7pm Open WOD Come When ...

14:52

2

Derrick
Ledford

4:00 PM CrossFit

16:30

3

Hap
Clayton

4:00 PM CrossFit

8:43

4

Johnny
Quilla

9:30 AM CrossFit

10:21

5

Alto
Shambles

8:30AM CrossFit Class

11:09

6

Josh
Roberts

5-7pm Open WOD Come When ...

12:03

7

Justin
Lincoln

5-7pm Open WOD Come When ...

13:02

8

Brent
Miller

4:00 PM CrossFit

13:15

9

Jason
Leach

12:00 PM CrossFit

13:19

10

Scotty
In Route

6:30 AM CrossFit

14:08

7 C2B

11

Kenny
Hastings

6:30 AM CrossFit

14:39

12

Lanny
Natoli

5-7pm Open WOD Come When ...

14:53

13

Brandon
Hedrick

5:30 AM CrossFit

24:03

#95 & RMU

14

Private

12:00 PM CrossFit

26:47

15

King
of Verdict ...

4:00 PM CrossFit

11:36

Fit-en-is

16

Brad
May

8:30AM CrossFit Class

12:51

Really scaled 75# muscle snatch hang clean 14# wall balls

17

Jim
Tuttle

6:30 AM CrossFit

13:51

fitness

18

Roger
Mason

12:00 PM CrossFit

14:16

65# Pull-Ups

19

Stephen
Kent

12:00 PM CrossFit

15:56

#65sn-#95c&j #95 thr - RR box dips

20

Daniel
Leatherman

5:30 AM CrossFit

17:58

95#/pullups

Female Clients

1

Jenn
Warcola

4:00 PM CrossFit

11:44

2

Cambell
Vander Haar

12:00 PM CrossFit

13:22

3

Hillary
Ledford

4:00 PM CrossFit

16:07

4

Leslie
Auton

4:00 PM CrossFit

8:22

25# DBs and RR - alternating on snatches

5

Emma
Mason

12:00 PM CrossFit

9:14

From the hang 30#, Ring rows

6

Katie
Tuttle

4:00 PM CrossFit

10:28

DL instead of snatch, rest Rx (65/C2b)

7

Alyson
Knight

4:00 PM CrossFit

10:41

Banded mu

8

Jennifer
Eckard

9:30 AM CrossFit

12:48

55/ring rows

9

Amy
Plonk

4:00 PM CrossFit

13:07

fitness

10

Jacki
Collins

9:30 AM CrossFit

13:17

55#

11

Jennifer
Taylor

8:30AM CrossFit Class

14:13

Fitness 55# & Pull Ups

12

Emily
Wagner

8:30AM CrossFit Class

16:43

55#