Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Metcon

Settings

Workout

Friday

Warm-up

10 mins

Gymnastics

20 mins

5 mins working on...
Wall Walk + 20 shoulder taps

immediately followed by…

5 mins working on...
Kick up to wall + 20 shoulder taps

immediately followed by…

E2MOM for 3 sets
Wall walk + HS Walk away from wall
*Use partner for assistance if needed
*Scale to sponge transfers in a wall walk

Metcon

Metcon (3 Rounds for time)

3 sets:
500m Row
15 Burpees over erg
20 Wall balls (Rx+30/20)(20/14)
Rest 2 minutes

*6 min cap per round

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

Whiteboard:

Friday, April 28, 2017

Male Clients

1

Robert
Herford

6:00 PM CrossFit

11:45

2

Travis
Stutts

6:00 PM CrossFit

12:52

3

Jose
Aguayo

6:00 AM CrossFit

11:02

4

Steve
Schuler

6:00 PM CrossFit

12:27

5

Jason
Cansler

6:00 PM CrossFit

12:39

6

Brad
Brodzinski

6:00 AM CrossFit

13:08

7

Carlos
Jara

6:00 AM CrossFit

13:36

7

Mike
Hannon

6:00 AM CrossFit

13:36

8

Mark
Darvill

5:00 AM CrossFit

13:37

9

Dan
Carley

5:00 AM CrossFit

13:17

10

Mike
Noll

11:00 AM CrossFit

13:18

6 min cap

11

Antonio
Avila

6:00 AM CrossFit

14:40

12

Alan
Tucker

5:00 PM CrossFit

14:48

13

Mike
Morelli

9:00 AM CrossFit

17:24

12# wb (tried 14# bad idea)

Female Clients

1

Jackie
Cansler

6:00 PM CrossFit

12:05

2

Esther
Aguayo

6:00 AM CrossFit

14:03

3

Page
Hannon

6:00 AM CrossFit

15:00

dedicate this RX to Macaira

4

Martha
Brown

6:00 PM CrossFit

16:46

5

Omayra
Rosa

9:00 AM CrossFit

11:58

400 row 10 burpees 15 wallballs

6

Caitlin
Woodrow

6:00 PM CrossFit

14:46

#10 wallball

7

Jenny
Rosas

6:00 AM CrossFit

14:53

8

Carolina
Martinez

6:00 AM CrossFit

14:55

#12

9

Ivette
Morales

9:00 AM CrossFit

16:20

10

Kelsey
Hight

6:00 PM CrossFit

28:15

Bike 20 cals, 15 push ups