Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Power Jerk

Metcon

Settings

Workout

Jerks + Pullups/Wall Balls with incentive

Warm-up

5 Inchworms, 10 Walking Toe Touches
10 Cossack Squats
10 Thrusters (45/35)
15 PVC GHD Hip Extensions
10 Ring Rows
0:30 Hollow Hold
15 Palloff Presses / side
10 Wipers, 10 Scorpions
15 Strict Press (45/35)
5 Pull Ups
10 Wall Balls

Power Jerk (Build to a Heavy Triple)

Must pull from ground.
12 minutes

Metcon (AMRAP - Rounds)

EMOM x 12:
10 Pull Ups
10 Wall Balls (20/14 to 11/9 ft)

Score: successful rounds completed.
Scale the weight in priority over the rep count and height. The rep count is the most important part on this.
For every minute you fail to complete, you will have to perform a 200m run immediately after the 12th minute.
No banded pull-ups today, scaled pull-ups are ring rows today.

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

Whiteboard:

Friday, June 15, 2018

Male Clients

1

Kevin
Kaiser

7am CrossFit

1 x 3 @ 215 lbs

2

Private

6am CrossFit

1 x 3 @ 205 lbs

2

Private

4pm CrossFit

1 x 3 @ 205 lbs

2

Mike
Tighe

12pm CrossFit

1 x 3 @ 205 lbs

2

Ryan
McBride

12pm CrossFit

1 x 3 @ 205 lbs

3

Jim
Sirovy

7am CrossFit

1 x 3 @ 185 lbs

4

Adam
Gelfand

12pm CrossFit

1 x 3 @ 175 lbs

4

Nate
Cobb

8am CrossFit

1 x 3 @ 175 lbs

5

Ryan
Goderre

4pm CrossFit

1 x 3 @ 170 lbs

6

Brad
Damon

6am CrossFit

1 x 3 @ 155 lbs

6

Tony
Huynh

7am CrossFit

1 x 3 @ 155 lbs

7

Sean
Reynolds

6pm CrossFit

1 x 3 @ 145 lbs

8

Christopher
Gonzalez

12pm CrossFit

1 x 3 @ 135 lbs

8

Robby
Tabellija

12pm CrossFit

1 x 3 @ 135 lbs

wrist pain

8

Ryan
Figuerado

6pm CrossFit

1 x 3 @ 135 lbs

9

Yehuda
Lurie

8am CrossFit

1 x 3 @ 105 lbs

10

Ryan
Holcombe

5pm CrossFit

6 x 3 @ 95 lbs

10

Chris
Gray

6pm CrossFit

1 x 3 @ 95 lbs

11

William
Rico

4pm CrossFit

1 x 3 @ 90 lbs

12

Jesse
Ramirez

12pm CrossFit

1 x 3 @ 75 lbs

13

Lenny
T

12pm CrossFit

1 x 3 @ 7.75 lbs

im strong

14

Gerard
Castro

6am CrossFit

1 x 3 @ 0 lbs

Female Clients

1

Kym
Janke

4pm CrossFit

1 x 3 @ 125 lbs

out of time for heavier

2

Samantha
Berenter

6am CrossFit

1 x 3 @ 120 lbs

2

Private

5pm CrossFit

1 x 3 @ 120 lbs

3

Jaclyn
Morbitzer

12pm CrossFit

1 x 3 @ 115 lbs

3

Kait
Pollen

6pm CrossFit

1 x 3 @ 115 lbs

3

Karli-Mae
Ochoa

6am CrossFit

1 x 3 @ 115 lbs

3

Katie
Klink

6am CrossFit

1 x 3 @ 115 lbs

3

Katrin
Henricksen

5pm CrossFit

1 x 3 @ 115 lbs

felt good!

3

Leigh
Bryant

6am CrossFit

1 x 3 @ 115 lbs

3

Maria
Mercado

6pm CrossFit

1 x 3 @ 115 lbs

4

Brenna
Jarrells

6am CrossFit

1 x 3 @ 105 lbs

5

Emily
Gruber

8am CrossFit

1 x 3 @ 100 lbs

6

Amber
Cortez

4pm CrossFit

1 x 3 @ 90 lbs

6

Patti
Gerckens

8am CrossFit

1 x 3 @ 90 lbs

6

Wifey
(aka Chris ...

6pm CrossFit

1 x 3 @ 90 lbs

From rack

7

Alissa
Cobb

7am CrossFit

1 x 3 @ 87 lbs

8

Janis
Green

7am CrossFit

1 x 3 @ 85 lbs

8

Kelly
Hill

6pm CrossFit

1 x 3 @ 85 lbs

8

Laura
Ringgold

4pm CrossFit

1 x 3 @ 85 lbs

9

Barbara
Gayle

7am CrossFit

1 x 3 @ 80 lbs

9

Sarah
Calvert

8am CrossFit

1 x 3 @ 80 lbs

9

Vienna
Kaiser

8am CrossFit

1 x 3 @ 80 lbs

10

Megan
Gibbings

6pm CrossFit

1 x 3 @ 70 lbs

11

Esmeralda
Bernal

7am CrossFit

1 x 3 @ 65 lbs

12

Madison
White

7am CrossFit

1 x 3 @ 60 lbs

Need to work on keeping heels down, punching bar, locking out elb...

12

Sarah
Mielke

7am CrossFit

1 x 3 @ 60 lbs

working on form;p can go heavier