Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

If you thought the st ...

Settings

Workout

4/29/2021

"How wonderful it is that nobody needs to wait a single minute before starting to improve the world." Anne Frank Written by one of the most courageous girls our written world has ever witnessed. Anne Frank experienced first hand what monstrosity is. A victim to the holocaust, she had every reason in the world to turn to hate. To turn to blame. To turn away from everything that is humanity. Yet she chose a different path. Be the change we want to see in this world.

Warm-up

See coaches board.

If you thought the start of the week was bad, wait til you see Thursday! (AMRAP - Rounds and Reps)

with a 40 minute time cap, do as many rds and reps of the following (ascending):
- 100m row; 5 pull- ups; 5 Ru. twists 24/16
- 200m row; 10 pull-ups; 10 Ru. twists
- 300m row; 15 pull-ups; 15 Ru. twists
- 400m row; 20 pull-ups; 20 Ru. twists
- 500m row; 25 pull-ups; 25 Ru. twists
- 600m row; 30 pull-ups; 30 Ru. twists
- 700m row; 35 pull-ups; 35 Ru. twists
- 800m row; 40 pull-ups; 40 Ru. twists
- 900m row; 45 pull-ups; 45 Ru. twists
- 1000m row; 50 pull-ups; 50 Ru. twists

- any kind of pull-up is allowed, butterfly, kipping, or strict. Scaled use bands or do jumping pull-ups.
- control the kettlebell as it touched the ground, don't bounce it off the floor.

Roll & Stretch

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

Whiteboard:

Thursday, April 29, 2021

Male Clients

1

Bryan
Dunbar

8:30 AM Crossfit

8 + 398

2

3
Pete

4:45 PM CrossFit

8 + 140

3

Cameron
Shepherd

8:30 AM Crossfit

8 + 51

4

David
Spungin

3:30 PM CrossFit

7 + 350

5

Sylvain
Thibault

4:45 PM CrossFit

7 + 317

6

Jon
LeDuc

7:15 AM CrossFit

6 + 725

7

Jeremy
Landrum

6:00 PM CrossFit

6 + 711

8

Bryant
Robert

4:45 PM CrossFit

8 + 336

9

scott
sabina

8:30 AM Crossfit

7 + 830

rx kb

10

Brian
Roberts

12:15 PM CrossFit

7 + 817

11

Private

6:00 AM CrossFit

7 + 636

12

ed
roy

4:45 PM CrossFit

7 + 594

13

Doug
Davis

12:15 PM CrossFit

7 + 529

14

Brandon
McCarthy

6:00 PM CrossFit

7 + 476

rx kb, banded pu

15

Mark
Richardson

12:15 PM CrossFit

7 + 342

16

Duncan
Emmons

4:45 PM CrossFit

7 + 300

17

Jim
Anderson

4:45 PM CrossFit

7 + 214

18

Gil
Gomez

12:15 PM CrossFit

7 + 177

rx wt

19

Jeffrey
Scheire

3:30 PM CrossFit

6 + 755

Rx kb, Rx pu for 4 rounds

20

Ryan
Vogl

6:00 AM CrossFit

6 + 724

Female Clients

1

Jordan
Dunbar

8:30 AM Crossfit

7 + 422

2

Angie
O'Keefe

6:00 AM CrossFit

6 + 708

3

Brooke
Bemis

12:15 PM CrossFit

6 + 705

+ 35 p/downs & russian twists, and 400 m

4

Vicki
Spicer

8:30 AM Crossfit

8 + 205

5

kathy
long

8:30 AM Crossfit

8 + 51

6

Sarah
Guillaudeu

6:00 AM CrossFit

7 + 852

rx kb, jumping pu

7

Dana
Bossert

8:30 AM Crossfit

7 + 840

8

Kathy
Griffiths

7:15 AM CrossFit

7 + 819

9

Sage
Schoenfeld

7:15 AM CrossFit

7 + 804

10

Diane
Dulany

7:15 AM CrossFit

7 + 800

11

Jenn
Hisle

4:45 PM CrossFit

7 + 562

12

Kathleen
Dush

8:30 AM Crossfit

7 + 30

13

Denise
Baum-Haynes

4:45 PM CrossFit

6 + 700

modified