Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Back Squat

Metcon

Settings

Workout

Friday

Warm-up

Halo...

Into..

2 rounds
10 Alt Groiners
12 Alt Cossack Squats
14 bird dog

Strength

Back Squat (5x3)

Back Squat

20 min clock

*Aim to beat your 3 rep from 6/4

(Score is Weight)

Workout

Metcon (Time)

FOR TIME*
15-10-5-10-15
Hang Power Clean (95/65)|(75/55)
Back Squat

*Perform 5 Up-Downs every 2 min including 3,2,1 go

* 11 min cap

(Score is Time)

RX+
115/85

Scaled
Less weight
10-5-3-5-10

Cool Down

FOR RECOVERY
5:00 Foam Roll lower body

(No Measure)

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

Whiteboard:

Friday, June 18, 2021

Male Clients

1

Austin
Haarmann

4:30 PM CrossFit

5 x 3 @ 395 lbs

2

James
Wall

4:30 PM CrossFit

5 x 3 @ 345 lbs

Fail 3rd 365

3

Bruce
Vredenburg

5:00 AM CrossFit

5 x 3 @ 295 lbs

4

Stefan
Chamlis

5:30 PM CrossFit

5 x 3 @ 275 lbs

5

William
Striepeck

8:30 AM CrossFit

5 x 3 @ 255 lbs

6

Jason
Rabinowitz

5:00 AM CrossFit

5 x 3 @ 245 lbs

not feeling it

7

Alexander
Rios

8:30 AM CrossFit

5 x 3 @ 240 lbs

8

Eli
Brewton

4:30 PM CrossFit

5 x 3 @ 225 lbs

8

Kenneth
Smith

8:30 AM CrossFit

5 x 3 @ 225 lbs

9

Nick
Trzesniowski

5:00 AM CrossFit

1 x 2 @ 295 lbs

1x3 - 275

Female Clients

1

Marissa
Johnsen

8:30 AM CrossFit

5 x 3 @ 250 lbs

Ouchie mama

2

Randi
Biggs

4:30 PM CrossFit

5 x 3 @ 235 lbs

3

Jordyn
Bennett

5:30 PM CrossFit

5 x 3 @ 215 lbs

4

Anita
Dean

8:30 AM CrossFit

5 x 3 @ 185 lbs

4

Katie
Brookes

8:30 AM CrossFit

5 x 3 @ 185 lbs

4

Shayna
Rogers

4:30 PM CrossFit

5 x 3 @ 185 lbs

5

Aditi
Garg

5:30 PM CrossFit

5 x 3 @ 140 lbs

6

Samantha
Trahan

5:00 AM CrossFit

5 x 3 @ 95 lbs

7

Katie
Cuson

5:00 AM CrossFit

1 x 3 @ 170 lbs

7

Lacy
McKinley

4:30 PM CrossFit

1 x 3 @ 185 lbs

Built in weight