Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Back Squat

Night King

Double Leg Band Curls

Settings

Workout

Night King

– Strength: Today we start a new speed-strength wave for the Back Squat – you’ll see this percentage work for the next 3-weeks. The goal isn’t necessarily to be explosive, but to be efficient for all sets. – Metcon: Today we are testing a new benchmark workout – say goodbye to your glutes =) Go lighter than you think today with the barbell weight choice, especially if there is any doubt.

Warm-up

A:

3 Rounds of:
5 Russian Swings right/left
5 Goblet Squats
5 Single Leg RDLs each side
5 Rows each side
5 Hand Switches in RDL
10 Alt. Single Leg Glute Bridge (1 count on each rep)
Then,
Power Clean Review

Strength/Skill

B: Back Squat (3/3 x 5 @75%. Rest 2:00)

Back Squat

– 3 warm-up sets/3 work sets.

Metcon Prep

C:

Metcon Warm-up:
2a) Power Clean: 2 x 3. Rest 60s.
2b) Front Rack Reverse Lunge: 2 x 3 ea. No rest.
2c) Russian Swings: 2 x 5. Rest 60s.

Metcon

D: Night King (Time)

4 RFT:
10 Power Cleans (135, 95)
20 Alternating Front Rack Reverse Lunges (135, 95) (split between right/left)
30 Russian KBS (70, 53)

L3: (115, 75) (53, 35)
L2: (95, 65) (45, 30)
L1: (75, 55) (35, 25)
Beginner:
Replace PC with 10 Deadlifts

20:00 Time Cap

Extra Credit

E: Double Leg Band Curls (5 minutes max reps. Denote total reps.)

https://www.youtube.com/watch?v=n-tYSFWwlLI

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

Whiteboard:

Thursday, June 13, 2019

Male Clients

1

Brett
Smith

5:00PM CrossFit Group Cla...

3 x 5 @ 275 lbs

1

Jordan
Vance

1:00PM CrossFit Group Cla...

3 x 5 @ 275 lbs

2

Daniel
Scullion

1:00PM CrossFit Group Cla...

3 x 5 @ 255 lbs

3

Greg
Barber

6:00 CrossFit Group Clase...

3 x 5 @ 225 lbs

3

Shane
Higgins

5:00PM CrossFit Group Cla...

3 x 5 @ 225 lbs

3

TJ
Beatty

6:00 CrossFit Group Clase...

3 x 5 @ 225 lbs

4

Dominic
Talanca

1:00PM CrossFit Group Cla...

3 x 5 @ 185 lbs

4

Phillip
Jacobs

5:00PM CrossFit Group Cla...

3 x 5 @ 185 lbs

5

Bradley
Cooke

1:00PM CrossFit Group Cla...

3 x 5 @ 165 lbs

6

Dan
English

1:00PM CrossFit Group Cla...

3 x 5 @ 155 lbs

6

Scott
Stalls

8:45 CrossFit Group Class...

3 x 5 @ 155 lbs

Female Clients

1

Kimberly
Grenier

5:00PM CrossFit Group Cla...

3 x 5 @ 205 lbs

2

Jade
Knutson Day

6:00 CrossFit Group Clase...

3 x 5 @ 195 lbs

w/reds

3

Jill
Scullion

6:00 CrossFit Group Clase...

3 x 5 @ 190 lbs

4

Stephanie
Sumner

6:00 CrossFit Group Clase...

3 x 5 @ 170 lbs

@75%

5

Meg
Gemelli

1:00PM CrossFit Group Cla...

3 x 5 @ 165 lbs

6

Stacy
Kapello-Fox

8:45 CrossFit Group Class...

3 x 5 @ 150 lbs

7

Christine
Cadwallader

8:45 CrossFit Group Class...

3 x 5 @ 135 lbs

7

Private

6:00 CrossFit Group Clase...

3 x 5 @ 135 lbs

7

Courtney
Steele

6:00PM CrossFit Group Cla...

3 x 5 @ 135 lbs

75%

7

Jamie
Troche

CrossFit: 7:00 AM

3 x 5 @ 135 lbs

7

Jennifer
Sullivan

8:45 CrossFit Group Class...

3 x 5 @ 135 lbs

7

Shelby
Morge

6:00PM CrossFit Group Cla...

3 x 5 @ 135 lbs

8

Amanda
Wickman

5:00PM CrossFit Group Cla...

3 x 5 @ 125 lbs

75.6%

9

Anna
Zarn

5:00PM CrossFit Group Cla...

3 x 5 @ 115 lbs

75%

9

Lindsey
Gerkens

6:00 CrossFit Group Clase...

3 x 5 @ 115 lbs

65%

10

Monica
Jacobs

8:45 CrossFit Group Class...

3 x 5 @ 110 lbs

11

Blair
Williams

6:00 CrossFit Group Clase...

3 x 5 @ 95 lbs

11

Brooke
Scacheri

8:45 CrossFit Group Class...

3 x 5 @ 95 lbs

12

Isabella
Schwenker

8:45 CrossFit Group Class...

3 x 5 @ 85 lbs

12

Karla
Fierimonte

8:45 CrossFit Group Class...

3 x 5 @ 85 lbs

13

Venus
Marie Schrader

8:45 CrossFit Group Class...

3 x 5 @ 55 lbs