Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Metcon

Settings

Workout

Regional Week Tuesday

Warm-up

400m run
*at the 100m mark everyone does 10 jumping lunges, at the 200m lateral lunges, at 300m 10 jumping air squats

Line Drills:
Butt kicks
high knees
Inch worm
bear crawl

Empty Barbell Circuit:
10 Deadlifts
10 Press
10 Front Squat
10 Good mornings

stretch calves, quads, hips

Metcon

Metcon (Time)

RX+
30 Back Squats 225/135
1 mile run

RX
30 Back Squats 205/115
1 mile run

SC
3 Rounds:
10 Back Squats
400m Run

Cool Down

slow 200m walk

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

Whiteboard:

Tuesday, May 15, 2018

Male Clients

1

Matt
Neid

4:00 PM CrossFit

9:50

2

chris
collins

4:00 PM CrossFit

11:08

3

Brett
Martin

5:00 PM CrossFit

11:42

From ground

4

Thanh
Le

6:00 PM CrossFit

12:51

5

Jose
Flores

5:00 PM CrossFit

14:13

30UNBKFROMGROUND😎

6

Derick
Elrod

7:00 PM CrossFit

11:52

225# rack

7

Gabriel
Ramos

6:00 PM CrossFit

14:05

225 from rack

8

JohnE
Herbison

7:00 PM CrossFit

15:11

225# rack

9

Willie
Vera

5:00 AM CrossFit

7:53

From the ground! 135# did a 4th round 12 min

10

Robert
Wells

5:00 AM CrossFit

9:32

135#

11

Layn
Flippo

5:00 PM CrossFit

9:49

12

The
Robert Wells

4:00 PM CrossFit

10:51

135#

13

Aaron
Conger

5:00 AM CrossFit

11:07

155#

14

eric
poole

5:00 PM CrossFit

11:45

sc

15

Michael
Simelton

6:00 PM CrossFit

12:44

135# rack

16

Casey
Hornberger

5:00 PM CrossFit

12:55

185#

17

Adam
Covin

9:00 AM CrossFit

13:01

165# Scaled

18

Private

6:00 PM CrossFit

13:05

19

mario
palacios

4:00 PM CrossFit

13:40

145#

20

JUAN
DELACRUZ

4:00 PM CrossFit

13:48

205# from the rack

21

Kasey
Kunefke

5:00 PM CrossFit

16:21

185#

22

Roberto
Chavez Jr.

5:00 PM CrossFit

16:47

135#

Female Clients

1

Roseanne
Chapa

5:00 PM CrossFit

11:08

2

Brandy
Le

6:00 PM CrossFit

10:11

3

Miriany
🇵🇷 Hornberger

5:00 PM CrossFit

10:39

4

Ale
Sandoval

7:00 PM CrossFit

12:32

135# rack

5

Karen
Tallant

9:00 AM CrossFit

13:58

135# @ 16:09 second time

6

JuJu
Ardoin

6:00 PM CrossFit

14:37

7

Precious
Dominguez

7:00 PM CrossFit

14:43

8

Laura
Gesford

6:00 PM CrossFit

17:42

9

Leah
Chavez

5:00 PM CrossFit

7:31

10

Barbara
Barillas

5:00 AM CrossFit

8:34

45#

11

Elisa
Ramos

9:00 AM CrossFit

9:30

somethin

12

Andrea
Hicks

9:00 AM CrossFit

9:50

60# Scaled

13

ANGELICA
DELGADO

5:00 AM CrossFit

9:58

65#

14

Jen
Rapp

5:00 PM CrossFit

10:29

95#

15

Cloud
☁️ ramos

9:00 AM CrossFit

10:58

85# and mile run

16

Sharon
Flippo

4:00 PM CrossFit

11:23

17

Eva
Martinez

5:00 PM CrossFit

11:35

105#

18

Alexis
Riggle

5:00 AM CrossFit

12:33

65#

19

Isabel
Lewis

6:00 PM CrossFit

13:09

75#

20

Trudy
Istre

6:00 PM CrossFit

13:33

65#, mile

21

Stacey
Hall

7:00 PM CrossFit

14:51

115# rack