Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Metcon

Metcon

Metcon

Settings

Workout

Wed

Main WOD

Team training

A: Metcon (AMRAP - Rounds and Reps)

AMRAP 12 @ 80-85%
400m run
12 TTB
4 bar MU

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 12 @ 80-85%
40 cal bike
30 Russian swings 53/35
15 pull ups

Accessory Work

A: Metcon (Weight)

Weighted plank hold x 1 min
2 boxes - feet on 1 - hands on other - KB hanging from belt
70/53
Rest 1 min
2 arm OH KB carry x 100m
53/35
Rest 2 min

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

Whiteboard:

Wednesday, June 14, 2017

Male Clients

1

HP
Park

4:30 PM CrossFit

4 + 0

2

Hugo
Cerda jr

4:30 PM CrossFit

3 + 15

3

Joe
Vithayathil

11:30 AM CrossFit

3 + 5

unbroken

4

Aaron
Johnston

4:30 PM CrossFit

3 + 1

5

John
Rogacki

11:30 AM CrossFit

3 + 0

+200m (80%)

6

Scott
Boss

6:30 AM CrossFit

2 + 15

7

Chris
Pearcey

6:30 AM CrossFit

2 + 9

8

Jeremy
Rigdon

4:30 PM CrossFit

2 + 7

9

Bill
Hoppe

9:00 AM CrossFit

3 + 400

bike, leg raises, bmu

10

Jeff
Hough

11:30 AM CrossFit

3 + 1

11

Bryce
egbert

6:45 PM CrossFit

3 + 0

11

Connor
Warren

5: 30 AM CrossFit

3 + 0

11

Jonathan
Cerda

4:30 PM CrossFit

3 + 0

Had to practice pull ups with the bar lowered

11

Private

5: 30 AM CrossFit

3 + 0

11

Martin
stringer

5: 30 AM CrossFit

3 + 0

chest to bar

11

Mathew
Warren

5: 30 AM CrossFit

3 + 0

Strict pull ups

11

Tom
Holt

4:30 PM CrossFit

3 + 0

Sub ring dips

12

Jens
Deppe

4:30 PM CrossFit

2 + 13

13

Tim
Larkin

9:00 AM CrossFit

2 + 6

Bar MU drill with band

14

Paul
Schopp

5:30 PM CrossFit

2 + 1

Finished 3rd 400 at 12:24 BMU attempts

Female Clients

1

Colleen
Beatty

4:30 PM CrossFit

3 + 0

2

Kindra
Veith

4:30 PM CrossFit

2 + 12

Did last

3

Ali
Levy

6:45 PM CrossFit

3 + 0

3

Alissa
Tseu

5:30 PM CrossFit

3 + 0

knee to waist used barbell w/ band to practice bar mu

3

Anu
Balu

6:30 AM CrossFit

3 + 0

K2c, banded pu

3

Haley
Bury

5: 30 AM CrossFit

3 + 0

Strict PUs

3

Jennifer
Larson

11:30 AM CrossFit

3 + 0

3

Rana
Schnaubelt

4:30 PM CrossFit

3 + 0

Mu transition

3

Su
Sparhawk

6:30 AM CrossFit

3 + 0

K2c, pu

3

Tracie
Miller

6:30 AM CrossFit

3 + 0

Strict pull-ups