Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Muscle-ups

Metcon

Settings

Workout

Wednesday

Warm-up

Hello shoulders

4 Rounds :15 Each
Mountain climbers
Beast hold
Burpees
Squats

Gymnastics

Metcon (No Measure)

3X
14 Single leg deadlift (7/7)
8 Glute ham raises
2 Skin the cats
4 Turkish get ups

Metcon (No Measure)

EMOM 10:
1) 3-5 Muscle ups or 3-5Strict C2B/Pullups
2) 15' HS walk or 3-6 Strict HSPU or 5-8 Pushups

Muscle-ups

Muscle-ups

Metcon

Metcon (AMRAP - Rounds and Reps)

Complete as many rounds as possible in 10 minutes of:
10 deadlifts 225/155
20 Sit-ups
RX+ GHDSU 275/185 lb.

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

Whiteboard:

Wednesday, May 23, 2018

Male Clients

1

Brian
Justusson

6:00 PM CrossFit

5 x 3

15 total MUs, 28 HS Pushies

1

Dusty
Schmidt

8:00 AM CrossFit

5 x 3

2

Eric
Priaulx

8:00 AM CrossFit

5 x 2

3

Adam
Burkholder

5:00 PM CrossFit

5 x 1

4

Nate
Ward

5:00 PM CrossFit

5 x 5

ring rows

5

Alec
Wolfram

5:00 PM CrossFit

5 x 3

strict pull ups

5

Christopher
Baltazar

5:00 PM CrossFit

5 x 3

ha nope

5

William
Benline

12:00 PM Open gym

5 x 3

Strict pullups

Female Clients

1

Antoinette
Williams

8:00 AM CrossFit

2 x 3

1-2-2-3-3

1

Brooke
Van Anne

6:00 PM CrossFit

5 x 3

And hs walk- garage

2

Malorie
Hill

6:00 PM CrossFit

5 x 8

ring rows/push ups

3

Joanna
Beatrice

5:00 AM CrossFit

5 x 5

pu and pu

4

Stacy
Swiney

8:00 AM CrossFit

5 x 3

strict pullups 5 hspu (3 rounds w/ 10#+abmat, 2 rounds w/5#)

5

MC
Schmank

12:00 PM Open gym

5 x 2

pullups

6

Stephanie
Pineda

5:00 PM CrossFit

4 x 0

walk walks and ring rows