Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Push Press

Metcon

Settings

Workout

Wednesday

Warm-up

2 rounds
30 sec banded skater jumps w/ halo
30 sec banded march w/ halo
30 sec plank

Into..

5 scap pull ups
5 kip swings
5/5 seated DB Strict Press
5/5 box step ups
:30 wall handstand hold (use box to scale or downdog)

Review Push Press

Strength

Push Press (5 x 1)

Push Press

*Back off week..max out next week

*Focus on speed/crisp reps

*Working sets at 70-72%

15 min clock

Metcon

Metcon (AMRAP - Rounds and Reps)

AMRAP 12
2..4..6..8..10 ect.
Devil's Press (35/20)(25/15)
Box Jump (24/20)
Pull Up

*for a big class, half start on the rig

RX+
C2B
50/35

Scaled
Less weight
Step ups
Ring Rows

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

Whiteboard:

Wednesday, April 20, 2022

Male Clients

1

Jason
henry

4:30 PM CrossFit

1 x 1 @ 165 lbs

2

Hunter
Kiker

5:00 AM CrossFit

1 x 1 @ 155 lbs

3

Austin
Basile

4:30 PM CrossFit

55 x 1 @ 135 lbs

3

Jason
Rabinowitz

5:00 AM CrossFit

1 x 1 @ 135 lbs

4

Adam
Cabrera

8:30 AM CrossFit

5 x 1 @ 125 lbs

4

Keith
Desa

5:00 AM CrossFit

1 x 1 @ 125 lbs

5

Nathan
Lain

4:30 PM CrossFit

5 x 1 @ 115 lbs

6

Will
Hamm

5:30 PM CrossFit

5 x 1 @ 105 lbs

6

Eli
Brewton

8:30 AM CrossFit

1 x 1 @ 105 lbs

6

Jake
Martocci

8:30 AM CrossFit

1 x 1 @ 105 lbs

7

scott
Tyler

4:30 PM CrossFit

5 x 1 @ 95 lbs

hips

8

Will
Rodriquez

8:30 AM CrossFit

5 x 1 @ 45 lbs

Female Clients

1

Katey
Mackin

8:30 AM CrossFit

1 x 1 @ 95 lbs

1

Katie
Cuson

5:00 AM CrossFit

1 x 1 @ 95 lbs

2

Tiara
(Tee) Kuts ...

4:30 PM CrossFit

5 x 1 @ 85 lbs

2

Dawn
Word

5:00 AM CrossFit

1 x 1 @ 85 lbs

3

Lacy
McKinley

5:30 PM CrossFit

5 x 1 @ 80 lbs

4

Danielle
O'Connor

5:00 AM CrossFit

5 x 1 @ 75 lbs

4

Kandiss
Campbell

5:00 AM CrossFit

5 x 1 @ 75 lbs

4

Ashley
Horst

5:30 PM CrossFit

1 x 1 @ 75 lbs

4

Codi
Ready

8:30 AM CrossFit

1 x 1 @ 75 lbs

4

Leigh
Green

8:30 AM CrossFit

1 x 1 @ 75 lbs

4

Sarah
Gadilhe

5:30 PM CrossFit

1 x 1 @ 75 lbs

5

Amber
Fisher

8:30 AM CrossFit

5 x 1 @ 70 lbs

5

Yisely
Ara

8:30 AM CrossFit

1 x 1 @ 70 lbs

6

Paige
Darrow

4:30 PM CrossFit

5 x 1 @ 65 lbs