Public Whiteboard

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Components

Metcon

Metcon

King Kong

Settings

Workout

Sat

Main WOD

Comp peeps
Do King Kong 1st , then do TTB , WB , DUs

Metcon (AMRAP - Reps)

3 min of Max rep TTB
3 min of Max rep Wallball
3 min of Max rep DU
2 min of each
1 min of each
Rest 1 min b/t all sets

Metcon (Time)

21-15-9
400m run
C/J @ 135/95
Rx+ - 165/120

Team training

King Kong (Time)

3 Rounds For Time
1 Deadlift (455/320 lb)
2 Muscle-Ups
3 Squat Cleans (250/175 lb)
4 Handstand Push Ups

Womens - 320# / 175#....this should be close to a 1 RM....very tough

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

Whiteboard:

Saturday, April 30, 2016

Male Clients

1

Mike
Ford

9:30 AM CrossFit

617 Reps

2

Dean
Durfee

9:30 AM CrossFit

606 Reps

3

Jay
Garcia

8:15 AM CrossFit

601 Reps

4

Kim
Pallister

7:00 AM CrossFit

513 Reps

5

Scott
Boss

8:15 AM CrossFit

498 Reps

72,123,303

6

Tom
Holt

9:30 AM CrossFit

429 Reps

7

Kevin
Putnam

9:30 AM CrossFit

420 Reps

8

Mathew
Warren

7:00 AM CrossFit

415 Reps

9

Chris
Pearcey

8:15 AM CrossFit

389 Reps

10

Ken
Borst

8:15 AM CrossFit

470 Reps

kipping knee up

11

Alex
Matsuda

7:00 AM CrossFit

261 Reps

knee ups 14# wb du

12

Scott
Vernon

9:30 AM CrossFit

216 Reps

knee ups. worked on double unders.

13

Daniel
Thompson

9:30 AM CrossFit

0 Reps

No idea didn't count

Female Clients

1

Haley
Bury

7:00 AM CrossFit

528 Reps

2

Sarah
Allgood

8:15 AM CrossFit

455 Reps

3

Colette
Matsuda

7:00 AM CrossFit

356 Reps

4

Rana
Schnaubelt

7:00 AM CrossFit

280 Reps

stupid DU :(. 49,60,25/32,40,18/20,22,14

5

Teresa
Morescalchi

7:00 AM CrossFit

233 Reps

6

Katie
HIlgemann

9:30 AM CrossFit

333 Reps

7

Paige
Ueltschey

7:00 AM CrossFit

321 Reps

Lame vups

8

Pauline
Tran

8:15 AM CrossFit

278 Reps

TTB attempts, 14# WB, DU

9

Hayley
Gooding

7:00 AM CrossFit

270 Reps

TTB DB seated press 20# each airdyne calories

10

Private

9:30 AM CrossFit

153 Reps