Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Metcon

Metcon

Metcon

Settings

Workout

Sat

Main WOD

Rest 5 min b/t workouts

Metcon (Time)

9-6-3 of
Front squat 225/145 no rack
Bar MUs
Time cap - 15 min

Metcon (Time)

Descending ladder
10 - 1 of
Deficit HSPU 4" / 2"
After each set of HSPU do 2 legless rope climbs

Time cap - 15 min

Metcon (Time)

21-15-9 of
Double KB OH squat 53/35
400m run b/t

Time cap - 12 min

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

Whiteboard:

Saturday, April 16, 2016

Male Clients

1

Paris
Rabidoux

9:30 AM CrossFit

6:27

ub/ub

2

Private

8:15 AM CrossFit

3:10

3

Joe
Vithayathil

9:30 AM CrossFit

3:36

185 #, C2B CGPU too light

4

Alex
Matsuda

7:00 AM CrossFit

4:02

85# fs rr close grip

5

Fred
Peterson

7:00 AM CrossFit

4:21

115#bar, c2b+cgpu

6

Andy
Lowrey

9:30 AM CrossFit

4:55

145lbs bar + Bar MU

7

Robert
Ball

8:15 AM CrossFit

5:27

Started 225, dropped to 205. Pull ups.

8

Jay
Garcia

8:15 AM CrossFit

5:42

185# muscle up

9

Andy
Mount

7:00 AM CrossFit

7:05

#185

10

Dean
Durfee

7:00 AM CrossFit

8:23

165 fs

11

Jonathan
Bermudez

7:00 AM CrossFit

8:30

115# FS 3 MU, pullups/close grip push ups

Female Clients

1

Kindra
Veith

9:30 AM CrossFit

8:35

2

Colette
Matsuda

7:00 AM CrossFit

3:15

105#

3

Paige
Ueltschey

7:00 AM CrossFit

3:20

65#, rr and pu

4

Anu
Balu

7:00 AM CrossFit

3:32

Rr+Pu,65# could have gone heavier

5

Pauline
Tran

8:15 AM CrossFit

3:55

6

Private

7:00 AM CrossFit

4:18

7

Teresa
Morescalchi

8:15 AM CrossFit

4:36

80# Kipp pu

8

Rana
Schnaubelt

7:00 AM CrossFit

4:44

#105, strict pu+CGPU

9

Lindsay
Durfee

9:30 AM CrossFit

5:13

105# 21,15,9 RR 9,6,3 CGPU

10

Katie
HIlgemann

9:30 AM CrossFit

5:14

105# front rack, 21-15-9 RR, 9-6-3 push-ups

11

Sarah
Allgood

8:15 AM CrossFit

5:23

115#, C2B and CGPU

12

Katie
Longto

9:30 AM CrossFit

5:24

105# from rack, kipping PU, paralette pushups

13

Sarah
Holman

8:15 AM CrossFit

5:34

115#, c2b/push-ups

14

Haley
Bury

7:00 AM CrossFit

7:01

115 lbs. 1/2 MU and 1/2 C2B.