Public Whiteboard

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Components

Metcon

Metcon

1-Mile Run

Settings

Workout

Murph is Coming

WOD

With a continuously running clock…

A: Metcon (Calories)

7 minutes of calorie accumulation

Rest until 10:00

B: Metcon (AMRAP - Rounds)

5 rounds on the 3:00

8 Strict HSPU or DDB press
8 Strict pullups
16 Goblet lunges 35/25

score rounds fully completed, max=5

Rest until 27:00

C: 1-Mile Run (Time)

Max Effort 1-Mile Run

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

Whiteboard:

Wednesday, May 12, 2021

Clients:

Clients

1

Ricky
Pratt

12PM WOD

138 Calories

Row

2

Cash
Krueger

5PM WOD

129 Calories

3

Terrence
Ward

6 AM WOD

121 Calories

Row

4

Charlie
Krueger

5PM WOD

113 Calories

5

Jerry
Fairchild

6:15 PM WOD

109 Calories

6

Tyson
Stoll

12PM WOD

107 Calories

bike

7

Stephen
Dooley

5PM WOD

104 Calories

ROW

8

Adam
Motycka

12PM WOD

102 Calories

bike

9

Zachary
Knapp

12PM WOD

101 Calories

Bike

10

Erin
Konopacke

6:15 PM WOD

98 Calories

row

11

Matt
McFadden

6 AM WOD

97 Calories

Row

12

Ashleigh
Smith

5PM WOD

92 Calories

Row

13

Lebanese
Hercules

6:15 PM WOD

91 Calories

Bike

14

Stephen
Hong

12PM WOD

84 Calories

15

Stacey
Ice

4 PM open gym

82 Calories

row

16

Kandy
Justice

12PM WOD

80 Calories

Row

16

Max
Sanchez

6 AM WOD

80 Calories

bike

16

nick
davis

4 PM open gym

80 Calories

bike

17

Melissa
Bieniek

4 PM open gym

79 Calories

Bike

18

Halie
Donuts

5PM WOD

78 Calories

BIKE

19

Holly
McFadden

4 PM open gym

76 Calories

Row

20

kelly
rahal

12PM WOD

49 Calories

Row

20

Steph
Staten

12PM WOD

49 Calories

Bike

21

chelsey
barwiler

4 PM open gym

35 Calories

bike

22

Nicole
Dailey

12PM WOD

87 Calories

row

23

Shannon
Northrup

6:15 PM WOD

75 Calories

row

24

Rita
Ivan

12PM WOD

69 Calories

rower, resistance at "4"