Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Strict Toes-To-Bar

Row Bench

Pull-up strength prog ...

Weighted Pull-ups

Settings

Workout

5/17/2017

In's

4x26 Push-ups

Yoga/Mobility

Trap/Neck Stretch

Warm-up

5 Minute Amrap
40 Jump Rope
10 Hollow Body Rocks
10 Push-ups
10 Goblet Squats w/ Pause

Skill/Strength

Strict Toes-To-Bar (3xME)

Strict Toes-To-Bar

WOD

Row Bench (Time)

Row 500 meters
30 body-weight bench presses
Row 1,000 meters
20 body-weight bench press
Row 2,000 meters
10 body-weight bench presses

Scaled: any weight

Superhero Training

Pull-up strength progression

All Strict Pull-ups
5 Chin above the bar
5 Chest to bar
5 Explosive Pull-ups (releasing hands from bar at top and re gripping)
5 Clapping Pull-ups
5 Strict Bar Muscle-ups

25 reps total

Weighted Pull-ups (3x8)

The Strict Pull-up

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

Whiteboard:

Wednesday, May 17, 2017

Male Clients

1

Grant
McHaney

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

1 x 13

2x14 1x13

2

Cyrus
Medrano

5:20 PM CrossFit

3 x 10

2

lance
cartwright

6:30 AM CrossFit

1 x 10

6 8 10

3

Jared
Williams

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

3 x 8

4

Clark
moncure

6:30 AM CrossFit

1 x 10

7, 9

4

Dave
Simmons

5:20 AM CrossFit

1 x 10

knee to chest 5x7x10

4

Freddy
Aubert

5:20 AM CrossFit

3 x 10

Knees to elbows

5

Gary the Snail
(Sean Gresham)

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

3 x 7

Normal toes to bars. Not at stricted yet

6

LLOYD
HARRIS

4:10PM CrossFit

3 x 5

much improved form today - more strict/better lat engagement

7

King
Ray

5:20 PM CrossFit

3 x 4

8

Frank
Valeriani

4:10PM CrossFit

3 x 3

3,4,3

Female Clients

1

Katie
Harris

5:20 PM CrossFit

2 x 13

13, 12, 13

2

Hannah
Watkins

4:10PM CrossFit

1 x 11

10;9;11

3

Steph
Karins

5:20 AM CrossFit

3 x 7

4

Geralynn
Hughes

5:20 AM CrossFit

1 x 15

15-10-15 Hangng bar holds

5

Tracy
Auber

6:30 AM CrossFit

1 x 13

13,11,10

6

Private

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

3 x 12

7

Destinee
Medrano

5:20 PM CrossFit

2 x 10

7

Taylor
Valeriani

Open Gym 5:20AM-10:30AM

1 x 10

8, 10, 8 knee raises

8

Laiken
Williams

6:30 AM CrossFit

1 x 9

6,7,9

9

Brianne
LeBlanc

4:10PM CrossFit

2 x 7

1@5, 75%

9

Kaitlyn
Vogel

4:10PM CrossFit

3 x 7

5,6,7

10

jennifer
wujciak

5:20 PM CrossFit

3 x 6

kness to bar

10

Leianna
Cooper

Foundations 6:30 PM

1 x 6

1x4, 1x5 - worked on form

11

Christina
Tovar

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

3 x 5

straight leg raises

11

Katie
Jaquet

4:10PM CrossFit

3 x 5

4, 5, 5 toes above 90 degrees

12

Private

4:10PM CrossFit

3 x 3

13

Andrea
Sierra

5:20 AM CrossFit

3 x 2