Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Power Clean

Metcon

Settings

Workout

Clean/Run then Squat/Row

Warm-up

400m Run
1:00 Front Plank, 0:30 Side Plank / side
15 banded squats
10 Wipers / side, 10 Scorpions / side
15 PVC Passes
15 PVC GHD Hip Extensions
15 PVC OHS
20 aKBS
20 v-ups

2 rounds of: w/(45/35)
5 Press
5 B/N Thrusters
5 Good Mornings

Strength

Metcon

Power Clean (8 mins to find a 1 RH)

Metcon (Time)

For Time:
1 clean (155/105), 100m run
2 cleans, 100m run
3 cleans, 100m run
...cont along this pattern...
10 cleans, 100m run

Immedietely Into:
50 push ups and 50 cal bike

TIME CAP: 25 mins
Make sure weight selected, can touch n go for 5 cleans
* any type of clean permitted,
but must touch ground each time

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

Whiteboard:

Saturday, June 16, 2018

Male Clients

1

John-Paul
Hethcock

10:30am CrossFit

1 x 1 @ 335 lbs

whooo!!!

2

Kevin
Kaiser

9:30am CrossFit

1 x 1 @ 245 lbs

3

Connor
Miller 🍟 🍔

9:30am CrossFit

1 x 2 @ 225 lbs

Stopped at 225. Keepin it moderate.

3

Ramon
Ulloa

9:30am CrossFit

1 x 1 @ 225 lbs

4

Brian
Kent

10:30am CrossFit

1 x 1 @ 205 lbs

5

Frank!e
Armas

9:30am CrossFit

1 x 1 @ 185 lbs

5

Private

10:30am CrossFit

1 x 1 @ 185 lbs

5

Nate
Cobb

9:30am CrossFit

1 x 1 @ 185 lbs

6

Private

9:30am CrossFit

1 x 1 @ 165 lbs

7

Jim
Sirovy

9:30am CrossFit

1 x 1 @ 155 lbs

7

Ryan
Figuerado

9:30am CrossFit

1 x 1 @ 155 lbs

8

Mark
Davis

9:30am CrossFit

1 x 1 @ 145 lbs

9

Mark
Townley

10:30am CrossFit

1 x 1 @ 0 lbs

Female Clients

1

Karli-Mae
Ochoa

9:30am CrossFit

1 x 1 @ 135 lbs

1

Katie
Klink

9:30am CrossFit

1 x 1 @ 135 lbs

2

Katrin
Henricksen

9:30am CrossFit

1 x 1 @ 125 lbs

3

Jen
Carroll

10:30am CrossFit

1 x 1 @ 115 lbs

4

Alissa
Cobb

9:30am CrossFit

1 x 1 @ 95 lbs

5

Tammy
Nguyen

9:30am CrossFit

1 x 1 @ 75 lbs

6

Esmeralda
Bernal

9:30am CrossFit

1 x 1 @ 65 lbs

6

Madison
White

9:30am CrossFit

1 x 1 @ 65 lbs

Need to work on pulling higher up on thigh and exploding up with ...

7

Theresa
Brinsa

9:30am CrossFit

1 x 1 @ 55 lbs

muscle