Public Whiteboard

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Components

Metcon

Metcon

Row Pyramid (250m-1000m)

Settings

Workout

5/9/2017

In's

Strict Pull-ups 3x8
OR
Strict Muscle-ups 3x5

Yoga/Mobility

Banded Lats

Warm-up

Clean and Jerk warm up

2 Rounds w/ empty bar
-5 Clean Pulls
-5 Power Cleans
-5 Strict Press
-5 Push Press
-5 Squat Clean and Jerk

Skill/Strength

Metcon (AMRAP - Rounds)

10 Minute EMOM
200m Run

WOD

Metcon (AMRAP - Rounds and Reps)

8 Minute AMRAP
10 HSPU
3 Power Clean and Jerk, 205/125
25 Double Unders

Superhero Training

Row Pyramid (250m-1000m) (Time)

Row 250 meters
Rest 60 seconds
Row 500 meters
Rest 60 Seconds
Row 1000 meters
Rest 60 Seconds
Row 500 meters
Rest 60 Seconds
Row 250 meters

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

Whiteboard:

Tuesday, May 09, 2017

Male Clients

1

Clark
moncure

6:30 AM CrossFit

10 Rounds

gazelle-like stride to carry me through

1

Craig
Maffei

4PM-7:30PM Open Gym

10 Rounds

2X on 1min 8X on the :45

1

Cyrus
Medrano

5:20 PM CrossFit

10 Rounds

1

Dave
Simmons

5:20 AM CrossFit

10 Rounds

1

Frank
Valeriani

4:10PM CrossFit

10 Rounds

1

Gary the Snail
(Sean Gresham)

Lift Sesh w/ Jared 3PM-4P...

10 Rounds

1

Grant
McHaney

Lift Sesh w/ Jared 3PM-4P...

10 Rounds

26-30 second Pace

1

Jimmy
Kellenbence

4:10PM CrossFit

10 Rounds

1

Jared
Williams

Lift Sesh w/ Jared 3PM-4P...

10 Rounds

1

Jeremy
Springer

5:20 PM CrossFit

10 Rounds

1

Jordan
Brewer

5:20 PM CrossFit

10 Rounds

1

King
Ray

4:10PM CrossFit

10 Rounds

1

LLOYD
HARRIS

6:30 PM CrossFit

10 Rounds

1

Peter
Kober

5:20 AM CrossFit

10 Rounds

Sub 30 secs on all

2

bryant
arreola

6:30 PM CrossFit

10 Rounds

2

lance
cartwright

9:30 AM CrossFit

10 Rounds

2

Matt
Osborn

6:30 PM CrossFit

10 Rounds

Female Clients

1

Audrey
Crismon

6:30 PM CrossFit

10 Rounds

1

Brianne
LeBlanc

4:10PM CrossFit

10 Rounds

29-34 sec pace, last 3 quicker

1

Caroline
Kellenbence

9:30 AM CrossFit

10 Rounds

1

Cathy
Holmes

5:20 PM CrossFit

10 Rounds

(Avg 35 sec per run)

1

Charlotte
Anderson

5:20 PM CrossFit

10 Rounds

1

Destinee
Medrano

5:20 PM CrossFit

10 Rounds

1

Emily
Hilton

9:30 AM CrossFit

10 Rounds

1

Hannah
Watkins

4:10PM CrossFit

10 Rounds

that sucked

1

Janet
James

5:20 AM CrossFit

10 Rounds

1

Judy
Spradlin

5:20 AM CrossFit

10 Rounds

1

Private

Lift Sesh w/ Jared 3PM-4P...

10 Rounds

1

Katie
Harris

6:30 PM CrossFit

10 Rounds

1

Kim
Coffee

6:30 PM CrossFit

10 Rounds

1

Laiken
Williams

Open Gym 5:20AM-10:30AM

10 Rounds

avg 33 seconds

1

Lauren
Leet

5:20 AM CrossFit

10 Rounds

1

Leianna
Cooper

6:30 PM CrossFit

10 Rounds

avg 41 sec

1

Private

4:10PM CrossFit

10 Rounds

1

Rachel
Kimbrell

6:30 AM CrossFit

10 Rounds

1

Steph
Karins

5:20 AM CrossFit

10 Rounds

2

jennifer
wujciak

5:20 PM CrossFit

8 Rounds

3

Private

5:20 PM CrossFit

10 Rounds

4

Buffie
Plack

9:30 AM CrossFit

8 Rounds

5

Katie
Jaquet

4:10PM CrossFit

0 Rounds

didn't finish any in time; not interested in getting better at ru...