Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Front Squat

Jack Daniels on the Run

Settings

Workout

6/24/19

Weightlifting

Front Squat

Front Squat

5 Sets:
1 Tempo Pausing Front Squat
1 Front Squat

Tempo: 5s negative, 3 second pause in bottom.

Set #1 - 60% of 1RM Front Squat
Set #2 - 65%
Sets #3+4+5 - 70%

Metcon

Jack Daniels on the Run (Time)

For Time:
2 Rounds
400 Run
25 Thrusters (65/45)
15 C2B

Extra work if you want an after WOD

Metcon (No Measure)

3 Rounds
15 Weighted Glute Bridges
25 GHD Sit-Ups

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

Whiteboard:

Monday, June 24, 2019

Male Clients

1

Ryan
Snitker

4:00 PM CrossFit

3 x 2 @ 255 lbs

2

Brandon
Hedrick

5:30 AM CrossFit

3 x 2 @ 225 lbs

3

Danny
Eckard

5:30 PM CrossFit

3 x 2 @ 215 lbs

3

Todd
Mehrmann

5:30 PM CrossFit

3 x 2 @ 215 lbs

4

Stephen
Kent

5:30 PM CrossFit

3 x 2 @ 205 lbs

5

Alto
Shambles

12:00 PM CrossFit

3 x 2 @ 185 lbs

5

Bob
Swadley

12:00 PM CrossFit

3 x 2 @ 185 lbs

5

Eric
Olinger

12:00 PM CrossFit

3 x 2 @ 185 lbs

5

Jason
Leach

12:00 PM CrossFit

3 x 2 @ 185 lbs

5

Jonathan
Austin

5:30 AM CrossFit

3 x 2 @ 185 lbs

5

Derrick
Ledford

12:00 PM CrossFit

3 x 2 @ 185 lbs

6

Josh
Roberts

5:30 PM CrossFit

3 x 2 @ 175 lbs

6

Kenny
Hastings

9:30 AM CrossFit

3 x 2 @ 175 lbs

6

Scotty
In Route

5:30 PM CrossFit

3 x 2 @ 175 lbs

7

Johnny
Quilla

4:00 PM CrossFit

3 x 2 @ 165 lbs

7

Justin
Lincoln

4:00 PM CrossFit

3 x 2 @ 165 lbs

8

Lanny
Natoli

12:00 PM CrossFit

3 x 2 @ 155 lbs

9

Robert
Johnson

5:30 PM CrossFit

3 x 2 @ 145 lbs

10

Al
Moody

5:30 AM CrossFit

3 x 2 @ 135 lbs

10

Derek
Halford

6:30 AM CrossFit

3 x 2 @ 135 lbs

10

Jim
Tuttle

6:30 AM CrossFit

3 x 2 @ 135 lbs

11

Lee
Blackwelder

12:00 PM CrossFit

3 x 2 @ 130 lbs

11

Morgan
Fore

5:30 PM CrossFit

3 x 2 @ 130 lbs

12

Joey
Quilla

9:30 AM CrossFit

3 x 2 @ 125 lbs

13

Ken
Buckstad

5:30 AM CrossFit

3 x 2 @ 115 lbs

13

Scott
Buckstad

5:30 AM CrossFit

3 x 2 @ 115 lbs

14

Paul
Rafferty

5:30 AM CrossFit

3 x 2 @ 105 lbs

15

Banks
Towson

6:30 AM CrossFit

3 x 2 @ 95 lbs

16

Joey
Hager

5:30 AM CrossFit

3 x 2 @ 75 lbs

17

Stephen
Kent

5:30 AM CrossFit

3 x 2 @ 0 lbs

17

Brent
Miller

8:30AM CrossFit Class

2 x 2 @ 185 lbs

17

Dane
Sonnenberg

4:00 PM CrossFit

1 x 2 @ 275 lbs

Female Clients

1

Jill
Olinger

5:30 AM CrossFit

3 x 3 @ 130 lbs

1

Teeter
Miller

5:30 PM CrossFit

3 x 2 @ 130 lbs

2

Katie
Tuttle

4:00 PM CrossFit

3 x 2 @ 120 lbs

2

Myra
Harmon

9:30 AM CrossFit

3 x 2 @ 120 lbs

3

Jacki
Collins

4:00 PM CrossFit

3 x 2 @ 115 lbs

3

Jenn
Warcola

12:00 PM CrossFit

3 x 2 @ 115 lbs

4

Jennifer
Eckard

9:30 AM CrossFit

3 x 2 @ 110 lbs

5

Emma
Mason

9:30 AM CrossFit

3 x 2 @ 100 lbs

5

Mary
Mason

9:30 AM CrossFit

3 x 2 @ 100 lbs

6

Kate
Conrad

5:30 AM CrossFit

3 x 2 @ 95 lbs

6

Lauran
Stump

5:30 AM CrossFit

3 x 2 @ 95 lbs

6

Shannon
Fichter

5:30 AM CrossFit

3 x 2 @ 95 lbs

7

Heather
Hovan

12:00 PM CrossFit

3 x 2 @ 85 lbs

8

chelsea
snitker

5:30 AM CrossFit

3 x 2 @ 65 lbs

9

cindy
boyd

5:30 PM CrossFit

3 x 2 @ 55 lbs

10

Rebecca
Karner

9:30 AM CrossFit

1 x 2 @ 110 lbs