Public Whiteboard

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Components

1-Mile Run

100 Sit-ups

1 Mile Run + 100 Sit-ups

Metcon

Settings

Workout

06/27/2018

Skill Work

1 Mile Run + 100 Sit-ups for Time

1-Mile Run (Time)

Max Effort 1-Mile Run

100 Sit-ups (Time)

1 Mile Run + 100 Sit-ups (Time)

Workout of the Day

Metcon (Time)

For Time:
10 Overhead Squats (95/65, Rx+=135/95)
20 Ring Dips
10 Overhead Squats
20 Burpees Over Dumbbell
10 Overhead Squats
20 Jumping Alternate Lunges (L/R=1)
10 Overhead Squats
20 Dumbbell Clean & Jerks (35/20, Rx+=50/35)

*Every time you drop the bar in the Overhead Squats complete 04 Rope Climbs (Scale = 10 Hanging Knee Raises)

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

Whiteboard:

Wednesday, June 27, 2018

Male Clients

1

Thomas
Morales

4:30PM CrossFit

5:55

2

JB
Breitling

5:45PM CrossFit

5:56

3

Chase
Young

5:45PM CrossFit

6:31

4

Jacob
Young

8:30AM CrossFit

6:40

5

Kevin
Korinek

5:30AM CrossFit

6:45

6

Zach
Reeves

6:45PM CrossFit

7:06

7

Sean
Smith

8:30AM CrossFit

7:09

8

luke
Rosales

6:45PM CrossFit

7:10

9

Esteban
Ponce

5:45PM CrossFit

7:59

10

Frank
Garcia

8:30AM CrossFit

8:00

20vest

11

Raine Corado
l

5:45PM CrossFit

8:43

12

Seth
McClellan

5:30AM CrossFit

9:18

13

Mike
Rosales

6:45PM CrossFit

11:55

Female Clients

1

Melissa
McClellan

5:30AM CrossFit

7:33

2

Tracy
May

8:30AM CrossFit

7:35

3

Riana
Diegelman

8:30AM CrossFit

7:37

4

Emily
Nix

5:30AM CrossFit

7:51

5

Ashley
Reeves

5:45PM CrossFit

8:00

14lb vest--so so hot

5

Jackie
Lee

5:45PM CrossFit

8:00

6

jesseca
jackson

8:30AM CrossFit

9:03

7

Kelly
Brauer

6:45PM CrossFit

9:30

8

Hanna
Young

5:45PM CrossFit

5:47

800m