Public Whiteboard

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Components

Shoulder Press

Metcon

Metcon

Flight simulator

800m run x3 Int.

Settings

Workout

5/18/2017

In's

3x9 Strict Pull-ups
OR
3x3 Muscle-ups

Yoga/Mobility

Foam Roll Shins and Calves

Warm-up

Leg/Core Warm up

2 Rounds

:30 seconds each
Forward Lunges
PVC pass throughs
Side-to-Side Lunges
Abmat Sit-ups
Overhead squats

Skill/Strength

Shoulder Press (4x4)

Shoulder Press

WOD

Metcon (AMRAP - Rounds and Reps)

6 Minute EMOM
4 Touch N' GO Power Cleans, 155/115

Last minute is Max Effort Touch N' Go for extra reps

Metcon (AMRAP - Rounds and Reps)

6 Minute EMOM
5 Unbroken Knees-2-Elbows

Last Minute is Max Effort Unbroken Reps for extra reps

Superhero Training

Flight simulator (Time)

5 -10-15-20-25-30-35-40-45-50
Unbroken DU . If you fail a rep scheme start that one over!
Rx: Singles
Rx+: DU

800m run x3 Int. (Time)

3 x 800 meters
Rest ratios:
Rx: 1:1
Rx+: 1:2
record total time including the rest periods

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

Whiteboard:

Thursday, May 18, 2017

Male Clients

1

Brandon
Dues

Open Gym 5:20AM-10:30AM

4 x 4 @ 135 lbs

1

Gary the Snail
(Sean Gresham)

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

4 x 4 @ 135 lbs

115, 135, 135, 135

1

Kevin
Martinez

Open Gym 5:20AM-10:30AM

4 x 4 @ 135 lbs

2

Casey
Karins

6:30 PM CrossFit

4 x 4 @ 115 lbs

3

Frank
Valeriani

4:10PM CrossFit

4 x 4 @ 85 lbs

did 95 2x

4

Jeremy
Springer

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

2 x 4 @ 125 lbs

4

Peter
Kober

5:20 AM CrossFit

2 x 4 @ 135 lbs

65, 95, 115, 135 ,135

4

Grant
McHaney

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

1 x 4 @ 160 lbs

135/155/160

4

Jared
Williams

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

1 x 4 @ 135 lbs

115-125-135

4

Jordan
Brewer

4:10PM CrossFit

1 x 4 @ 135 lbs

115, 125, 125, 135

4

Matt
Osborn

9:30 AM CrossFit

1 x 4 @ 95 lbs

4

Sonny
Ruff

9:30 AM CrossFit

1 x 4 @ 75 lbs

Female Clients

1

Kim
Coffee

9:30 AM CrossFit

4 x 4 @ 85 lbs

2

Katie
Harris

5:20 PM CrossFit

4 x 4 @ 80 lbs

3

Charlotte
Anderson

9:30 AM CrossFit

4 x 4 @ 65 lbs

3

Private

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

4 x 4 @ 65 lbs

3

Katie
Jaquet

4:10PM CrossFit

4 x 4 @ 65 lbs

4

Heather
valenzuela

4:10PM CrossFit

4 x 4 @ 60 lbs

5

Brittany
Pickard

6:30 AM CrossFit

4 x 4 @ 55 lbs

1x3 @60

5

Cathy
Holmes

5:20 PM CrossFit

4 x 4 @ 55 lbs

Struggling with that 4th

5

Tara
Dizor

9:30 AM CrossFit

4 x 4 @ 55 lbs

6

Taylor
Valeriani

6:30 AM CrossFit

4 x 4 @ 45 lbs

7

jennifer
wujciak

5:20 PM CrossFit

4 x 4 @ 35 lbs

8

Buffie
Plack

9:30 AM CrossFit

3 x 4 @ 50 lbs

1x3 55lb

8

Janet
James

5:20 AM CrossFit

3 x 4 @ 55 lbs

no time for 4. failed 60#

8

Tracy
Auber

6:30 AM CrossFit

3 x 4 @ 75 lbs

1 set 65 failed 4th set @ 75

8

Heather
Powell

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

2 x 4 @ 55 lbs

3x3@ 55- 2@50- 1@45

8

Christina
Tovar

5:20 PM CrossFit

1 x 4 @ 85 lbs

3 @ 75

8

Judy
Spradlin

5:20 AM CrossFit

1 x 4 @ 60 lbs

45, 50, 55

8

Laiken
Williams

Open Gym 5:20AM-10:30AM

1 x 4 @ 55 lbs

35,40,45,50,55

8

Steph
Karins

6:30 PM CrossFit

1 x 4 @ 80 lbs

4x4 75