Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Metcon

Settings

Workout

Wednesday

Warm-up

10 mins

Gymnastics

20 mins

Handstand Walk Progressions

2x60 sec HS Hold (against wall)

4 sets
1 Wall walk + Lateral walk against wall

Spend 10 minutes working on HS Walks, Partner Assisted Walks, or Wall walk to shoulder taps

Metcon

Metcon (4 Rounds for reps)

4 sets
On a 2 min clock:
20 DL (Rx+185/135)(135/95)
40 DU
ME Burpees with remaining time
*Rest 3 min between rounds

*Score is total burpees each round
*40 SU if no DU
*DL weight should be a weight you could do all 20 unbroken fresh.

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

Whiteboard:

Wednesday, May 10, 2017

Male Clients

1

Brandon
Shuck

6:00 AM CrossFit

88 Total Reps

2

Jake
Jerles

5:00 PM CrossFit

54 Total Reps

3

Mark
Darvill

5:00 AM CrossFit

41 Total Reps

4

Brad
Brodzinski

5:00 AM CrossFit

40 Total Reps

135#

5

Mihir
Kale

7:00 PM CrossFit

95 Total Reps

6

Charles
Kennedy

11:00 AM CrossFit

72 Total Reps

7

Justin
Flatt

6:00 PM CrossFit

64 Total Reps

135 SU

8

Antonio
Avila

6:00 AM CrossFit

55 Total Reps

8

Carlos
Jara

6:00 AM CrossFit

55 Total Reps

9

Mike
Noll

11:00 AM CrossFit

54 Total Reps

10

Augusto
Benitez

5:00 PM CrossFit

52 Total Reps

135

11

Sean
Kennedy

6:00 AM CrossFit

50 Total Reps

12

Mike
Morelli

5:00 AM CrossFit

46 Total Reps

95#, su

13

David
Seaman

11:00 AM CrossFit

38 Total Reps

135 SU with DU

14

Jason
Fish

5:00 PM CrossFit

33 Total Reps

Female Clients

1

Ann Marie
Hubbard

6:00 PM CrossFit

89 Total Reps

2

Jackie
Cansler

5:00 PM CrossFit

71 Total Reps

115# DL

3

Michelle
Shuck

6:00 AM CrossFit

69 Total Reps

4

Rachel
Klahr

6:00 PM CrossFit

132 Total Reps

#85 SU

5

Marieta
Stewart

6:00 AM CrossFit

79 Total Reps

65# DL, SU

6

Christina
Bush

6:00 AM CrossFit

69 Total Reps

65# DL

7

Jenny
Rosas

6:00 AM CrossFit

57 Total Reps

8

Caitlin
Woodrow

7:00 PM CrossFit

55 Total Reps

#85 dl

8

Lisa
Hovis

5:00 PM CrossFit

55 Total Reps

85#

9

Nikki
Kirsch

9:00 AM CrossFit

46 Total Reps

65 lbs

10

Cara
Stutts

5:00 PM CrossFit

44 Total Reps

10

Ivette
Morales

6:00 AM CrossFit

44 Total Reps

dl#75

11

Private

6:00 PM CrossFit

40 Total Reps

12

Sarah
Cote

6:00 AM CrossFit

36 Total Reps

13

Lorin
Scates

5:00 PM CrossFit

31 Total Reps

55 lb deadlift

13

Meredith
Noll

5:00 PM CrossFit

31 Total Reps