Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

HSPU/DU

Metcon

Settings

Workout

4/25/18

From Jen and Danny: "This is a couple weeks late, but Danny and I wanted to thank our CFA family for making the Fight With ME fundraiser a success. So many of you made donations, bought tickets, bought auction items, and donated auction items! You helped raise $6000 after expenses! We can’t thank you enough. I hope you all enjoyed the event. We loved seeing so many of you there."

Gymnastics

HSPU/DU (12 Rounds for reps)

Alternating On the Minute x 12 (6 Rounds):
Odd Minutes – 50 DU
Even Minutes – Max Strict Handstand Push-ups
ADV RX as written
RX Kipping HSPU
Fitness DB Press 50/35

Will be repeating same benchmark next week. Modify Double Unders to number you can achieve in 50 Seconds or less.

Metcon

Metcon (Time)

1200 Meter Run
35 Burpees
50/35 Calorie Bike
35 Burpees over Rower (Lateral)
1500 Meter Row

*run will be 800m then 400m to total 1200m
*18-22min WOD on average

Extra work if you want an after WOD

Metcon (No Measure)

1 Round, Not for Time:
35 GHD Sit-Ups
1 Minute L-Sit (Accumulated)
35 GHD Sit-Ups

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

Whiteboard:

Wednesday, April 25, 2018

Male Clients

1

Hap
Clayton

8:30AM CrossFit Class

345 Total Reps

2

Private

5:30 AM CrossFit

336 Total Reps

3

Justin
Lincoln

5:30 AM CrossFit

360 Total Reps

4

Eric
Olinger

12:00 PM CrossFit

354 Total Reps

5

Josh
Roberts

5:30 PM CrossFit

332 Total Reps

6

Bernard
Tripp

6:30 AM CrossFit

170 Total Reps

7

Jim
Tuttle

6:30 AM CrossFit

150 Total Reps

8

Danny
Eckard

6:30 AM CrossFit

93 Total Reps

35#,du

9

sam
knight

6:30 PM CrossFit

18 Total Reps

10

David
Fero

12:00 PM CrossFit

0 Total Reps

56 khspu DU work

Female Clients

1

Katie
Powell

9:30 AM CrossFit

330 Total Reps

2

Kelly
Nouri

8:30AM CrossFit Class

325 Total Reps

3

Maddy
Fero

5:30 AM CrossFit

317 Total Reps

4

Jenn
Warcola

8:30AM CrossFit Class

305 Total Reps

5 no reps on hspu

5

Private

8:30AM CrossFit Class

296 Total Reps

6

Miranda
Morales

8:30AM CrossFit Class

253 Total Reps

7

Jill
Olinger

4:00 PM CrossFit

300 Total Reps

Strict HSPU Abmat

8

Nancy
Treadgold

6:30 AM CrossFit

128 Total Reps

cal row and 25# db

9

Lauran
Stump

6:30 PM CrossFit

118 Total Reps

Counted dus/20lbdb

10

Melissa
Holden

12:00 PM CrossFit

112 Total Reps

DUs and kipping with ab mat

11

Rhonda
Halford

6:30 AM CrossFit

108 Total Reps

12

geta
logofatu

8:30AM CrossFit Class

90 Total Reps

Jump ropes and 15 @10# DB press

12

linda
wavro

8:30AM CrossFit Class

90 Total Reps

Jump ropes and 15 @10# DB press

13

Lisa
Hummel

6:30 AM CrossFit

74 Total Reps

db press with rest imbetween

14

Ashley
Blinson

9:30 AM CrossFit

37 Total Reps

15

Cindy
Orr

12:00 PM CrossFit

0 Total Reps

did wod skipped this

15

Stacy
Speckman

6:30 PM CrossFit

0 Total Reps