Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Metcon

Metcon

Settings

Workout

6.13.19

Warm Up
1000m Jog

Metcon (AMRAP - Reps)

8min Ascending AMRAP

2 Wallballs
2 Power Snatch
4.4.6.6...

Coach Tip* Light on the barbell and breathe each rep on the wallballs and you will get into the round or 14+

Metcon (AMRAP - Rounds and Reps)

12min AMRAP

16 KB step ups
40 Dubs
8 Handstand push ups
40 Dubs

Coach Tip* Go Heavier on the step ups and build some strength in those step ups. If you are learning dubs take 1 minute each time to practice dubs, if you are new to them then do 100 singles

Cool Down
Coach led stretches

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

Whiteboard:

Thursday, June 13, 2019

Male Clients

1

Jeff
Freedman

6:30 pm CrossFit

76 Reps

115

2

Shane
luikert

4:30 pm CrossFit

105 Reps

95lb snatch

3

Costa
Poulias

8:00 am CrossFit

100 Reps

20, 75

4

Donnie
Keller

5:30 pm CrossFit

87 Reps

95

5

Andy
Hengstebeck

11:45 AM CrossFit

84 Reps

20# wb/ 75# PS

5

Bobby
Fuentes

8:00 am CrossFit

84 Reps

75lb Ball 20 lb

6

Wade
Memmott

8:00 am CrossFit

80 Reps

75# snatch and 20# w/b

7

Thomas
Berner

4:30 pm CrossFit

72 Reps

95lbs

Female Clients

1

Samantha
Leppo

5:30 pm CrossFit

106 Reps

2

Sarah
Plocharczyk

8:00 am CrossFit

73 Reps

85#

3

Stephanie
Faust

4:30 pm CrossFit

110 Reps

4

Kelly
Stakely

8:00 am CrossFit

91 Reps

65lb, 14lb

4

Terri
Thomas

4:30 pm CrossFit

91 Reps

5

Jean
Schumacher

6:00 am CrossFit

90 Reps

55#, 14#

6

Alexandra
Wolter

6:00 am CrossFit

84 Reps

10 pound wallball, 35 pound bar

7

Ana
Soundara

6:00 am CrossFit

60 Reps

45#, 14#

7

Judy
DaRocha

6:00 am CrossFit

60 Reps

8

Pradnya
Gaikwad

6:30 pm CrossFit

50 Reps

9

Brittany
Wolter

6:00 am CrossFit

12 Reps

10lb wall ball, 35lb bar

9

Kelli
Blasi

8:00 am CrossFit

12 Reps

10

Lauren
Schwartzman

11:45 AM CrossFit

0 Reps

Finished 12th Round