Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Metcon

Settings

Workout

Rope a dope!

WOD

Metcon (AMRAP - Rounds and Reps)

Rx+
1-2-3-4-5-6-7-8-9-10
Bar Muscle-ups
One-Arm DB OH Squats (50/35 lb.) – each side
Rope Climbs
As far as possible in 10 min.

Rx
1-2-3-4-5-6-7-8-9-10
Bar Muscle-ups
One-Arm DB OH Squats (35/25 lb.) – each side
Rope Climbs
As far as possible in 10 min.

Fitness
1-2-3-4-5-6-7-8-9-10
Burpee to Jumping Pullup
One-Arm DB Front Squats – each side
Ring Row(make these really challenging)
As far as possible in 10 min.

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

Whiteboard:

Monday, June 11, 2018

Male Clients

1

Chris
“Old Man” ...

5:30pm CrossFit All Level...

5 + 4

2

Jon
Fallon

5:30pm CrossFit All Level...

5 + 1

3

Michael
Mowry

6:30pm CrossFit All Level...

4 + 15

4

John
Cao

5:30pm CrossFit All Level...

4 + 0

5

Cody
Brown

Noon CrossFit All Levels

4 + 2

6

Aaron
Barvitz

6:30pm CrossFit All Level...

6 + 0

C2B, 35lb OHS, Ring Rows

6

Luis
Solis

5:30pm CrossFit All Level...

6 + 0

7

Private

9am CrossFit All Levels

5 + 24

8

Private

4:30pm CrossFit All Level...

5 + 12

9

Brian
Kohl

5:30am CrossFit All Level...

5 + 5

kipping pullups, pulled off one muscle up only.

10

Steven
Raisor

Noon CrossFit All Levels

4 + 12

20#. front squat, leg holds mostly

11

Brock
Johnson

6:30pm CrossFit All Level...

4 + 11

started ring MU ended with pullups 35lb db

11

Lyman
Anderson

6:30pm CrossFit All Level...

4 + 11

C2B, 35# FS, Rx Rope Climbs

11

sam
jones

6:30pm CrossFit All Level...

4 + 11

chest-to-bar /

12

Private

6:30am CrossFit All Level...

4 + 10

12

Ron
Fleming

6:30pm CrossFit All Level...

4 + 10

C2B, 35 lbs, rope climb.

13

cameron
jarman

6:30am CrossFit All Level...

4 + 8

14

Phresh
Prince of ...

4:30pm CrossFit All Level...

4 + 1

Burp J-PU, OHS w/ 35#, Rope climbs thru 3 rounds

15

Andres
Salazar

5:30pm CrossFit All Level...

4 + 0

Burpee pullup /35Lb / Rope Climbs

16

#Derek
Wilcock

5:30pm CrossFit All Level...

3 + 11

35#, burpee PU, Rx Rope

17

Ryan
Tsinigine

6:30pm CrossFit All Level...

3 + 8

Last round no rope climbs

Female Clients

1

Kendra
Lowry

5:30pm CrossFit All Level...

4 + 13

2

silvia
laub

5:30pm CrossFit All Level...

6 + 6

2 climbs

3

Kate
Gonzalez

6:30am CrossFit All Level...

6 + 4

kipping pull ups, 25lb, 65lb bent over row

3

Laurie
Perez-Fran ...

6:30pm CrossFit All Level...

6 + 4

burp jump pull, 10# f.s., ring row

4

Alesha
Asijie

5:30pm CrossFit All Level...

6 + 1

35# fitness

5

amy
an

5:30pm CrossFit All Level...

6 + 0

seated rope climb, 20lb DB

5

Melissa
Leon

6:30pm CrossFit All Level...

6 + 0

6

Lindsey
Beagley

6:30am CrossFit All Level...

5 + 15

JPU, 25# OHS, seated ropes

7

Amanda
Phox

6:30am CrossFit All Level...

5 + 12

fitness 15#OHS seated rc

7

Hilary
Thomas

4:30pm CrossFit All Level...

5 + 12

Burjpu / 10#/ seated climbs

8

Ashlyn
Eddleman

9am CrossFit All Levels

5 + 6

burpee and jump pull up over head DB squat rope locks

9

Erica
Lugo

6:30pm CrossFit All Level...

5 + 5

5lb db squat

10

Savanna
Fallon

6:30am CrossFit All Level...

5 + 2

1rope climb/rnd

11

Maron
Walker

4:30pm CrossFit All Level...

4 + 13

jups. ohs, 1/2 rope climbs

12

Private

Noon CrossFit All Levels

4 + 5

13

Annie
Lewis

9am CrossFit All Levels

4 + 0

13

valerie
anderson

6:30pm CrossFit All Level...

4 + 0

1/2 rope climbs burpee pullups OHS

14

Mia
McCorkel

6:30pm CrossFit All Level...

3 + 11

20lbs, MUs from a box