Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

800m Run

400m Run

Metcon

Settings

Workout

06/09/2022

Conditioning

0:00-8:00: Max Effort 800m Run
8:00-12:00: Max Effort 400m Run

800m Run (Time)

Max Effort 800m Run

400m Run (Time)

Max Effort 400m Run

Workout of the Day

Metcon (4 Rounds for reps)

For Reps (Each Round)
0:00 - 4:00 (Round 1)
20 Alt Dumbbell Snatches (50/35)
10 Burpees over Dumbbell
20 Weighted Box Step-ups (20/16, 50/35)

4:00 - 8:00 (Round 2)
Max Row (Cals)

8:00 - 12:00 (Round 3)
20 Wallball Shots (10/09, 20/14)
03 Wall-Walks
20 Ring Dips

12:00 - 16:00 (Round 4)
Max Row (Cals)

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

Whiteboard:

Thursday, June 09, 2022

Male Clients

1

Chase
Young

CrossFit: 5:30 AM

2:49

2

Denver
Diefenbach

CrossFit: 5:30 AM

2:57

3

Scottie
Davis

CrossFit: 4:30 PM

3:01

4

Cameron
Reeves

CrossFit: 4:30 PM

3:23

5

Kolton
Brock

CrossFit: 8:30 AM

3:25

6

Jonny
Maciel

CrossFit: 5:30 AM

3:41

7

RW
Rice

CrossFit: 4:30 PM

3:42

8

Matt
Bratcher

CrossFit: 8:30 AM

3:46

9

Aaron
Forehand

CrossFit: 8:30 AM

5:10

10

chris
veal

CrossFit: 6:00 PM

7:16

11

Jeffrey
Albers

CrossFit: 5:30 AM

3:07

Female Clients

1

Meg
Brown

CrossFit: 5:30 AM

3:21

2

Megan
Birkenfeld

CrossFit: 8:30 AM

3:45

3

Amanda
West

CrossFit: 4:30 PM

3:48

4

Sawyer
Birkenfeld

CrossFit: 8:30 AM

3:50

5

Dana
Forehand

CrossFit: 8:30 AM

4:01

5

Emily
Hunt

CrossFit: 5:30 AM

4:01

5

Tracy
May

CrossFit: 8:30 AM

4:01

6

Ella
Veal

CrossFit: 6:00 PM

4:19

7

Emily
Nix

CrossFit: 6:00 PM

4:30

8

Aubrey
Mayfield

CrossFit: 8:30 AM

4:46

@home

9

holly
griffin

CrossFit: 8:30 AM

5:45

10

Adri
Bratcher

CrossFit: 8:30 AM

5:46

bike

11

Jessica
Stebbins

CrossFit: 4:30 PM

0:00

3:00 400 m row post preggo scales