Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Metcon

Settings

Workout

6.27.2022

Warm-up

1 set:
10 alternating elbow instep + reach
10 air squats
1:00 row/bike(easy)

1 set:
10 single-leg RDLs (scales)/leg
5 plate squats (:03 at the bottom)
1:00 row/bike (moderate)

1 set:
10 dead bugs
10 pause air squats (:03 at the bottom)
15/20-cal row/bike (fast)

Warm-Up

Squat Therapy

EMOM 4:
2-3 wall squats

1 set:
200-m run
8/10-cal row
20 air squats

Metcon

Metcon (AMRAP - Rounds and Reps)

AMRAP 20:
200-m run
21/30-cal. row
40 air squats

*15/21 Cal Bike*

Intermediate: Same
Beginner: 15/21 cal & 25 squats

Warm-Up

Accumulate:
1:00 foam roll quads
1:00 foam roll lower back
1:00 foam roll calves

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

Whiteboard:

Monday, June 27, 2022

Male Clients

1

Eric
Micek

7:00 am CrossFit

5 + 0

1

Josh
Littauer

5:00 pm CrossFit

5 + 0

2

Eric
Wrona

7:00 am CrossFit

4 + 50

RUN ROW 18 SQUATS

3

Eric
Leininger

5:00 am CrossFit

4 + 36

bike (4 rds + run, 21 cal, & 13 squats)

4

Daz
Williams

6:00 am CrossFit

4 + 33

4rds + 200m/21cals/10 sqts

5

Tom
Machness

6:00 pm CrossFit

4 + 30

6

Chance
Oliver

6:00 am CrossFit

4 + 25

Row

7

Taylor
Smith

5:00 am CrossFit

4 + 19

4+17 cal row

8

yuvaraja
chinthapatla

7:00pm CrossFit

4 + 15

9

Mickey
$ Admony

5:00 pm CrossFit

4 + 13

10

Craig
Kamrowski

5:00 pm CrossFit

4 + 9

Assault bike

11

Jeff
Carenza

6:00 am CrossFit

4 + 6

12

Roei
Barth

7:00pm CrossFit

4 + 5

13

Sudheer
Reddy

5:00 pm CrossFit

4 + 3

row, 4 + 200m + 1 cal

14

Ido
Nagar

7:00pm CrossFit

4 + 2

14

Noel
Janacek

7:00 am CrossFit

4 + 2

Row. Shane 4+4 - 200m, 15cal, 25air sq.

14

Zeth
Wilson

6:00 pm CrossFit

4 + 2

15

Anu
—

5:00 pm CrossFit

4 + 0

15

Hitesh
Patel

5:00 am CrossFit

4 + 0

15

Marc
Jones

5:00 am CrossFit

4 + 0

16

Daniel
Russell

5:00 pm CrossFit

3 + 48

17

Jason
Pavelka

6:00 am CrossFit

3 + 45

18

Mark
Brooks

5:00 am CrossFit

3 + 37

First day back after tweak oblique last week

19

Tom
Powers

5:00 pm CrossFit

3 + 26

At work

20

Anastacio
Nieves

12:00 PM CrossFit

3 + 22

21

Ronen
Nagar

7:00pm CrossFit

3 + 14

22

Reid
Landry

12:00 PM CrossFit

3 + 9

23

John
Curl

6:00 am CrossFit

3 + 7

24

Rocky
Mattela

5:00 pm CrossFit

3 + 6

25

Antonio
Perez

7:00pm CrossFit

3 + 2

26

Juni
Nieves

12:00 PM CrossFit

3 + 0

27

Doug
McGraw

7:00 am CrossFit

2 + 40

28

Yanir
Snir

6:00 pm CrossFit

4 + 0

29

Ram
Machness

7:00pm CrossFit

3 + 68

13cal bikes instead of run. Missed 4 squats for 4 rounds....

30

Niranjan
Sarvi

5:00 pm CrossFit

3 + 2

31

Stan
Winsett

7:00pm CrossFit

3 + 1

21 cal/25 air squats

32

Sai
Posani

7:00pm CrossFit

3 + 0

Female Clients

1

Sydney
Jones

12:00 PM CrossFit

5 + 0

2

Stephanie
Carenza

5:00 am CrossFit

4 + 7

row

3

Private

5:00 pm CrossFit

4 + 5

4

Michelle
Purcell

6:00 am CrossFit

4 + 4

Row

5

Judy
Russell

5:00 pm CrossFit

4 + 2

5

Kris
Fanning

7:00 am CrossFit

4 + 2

6

Paula
Perdue

6:00 pm CrossFit

4 + 1

1000 run 96 cal 160 sq

6

Shannon
Poulston

6:00 pm CrossFit

4 + 1

Bike

7

Luz
Perez

12:00 PM CrossFit

4 + 0

7

Luz
Retana

7:00pm CrossFit

4 + 0

8

Shivani
Patel

5:00 am CrossFit

3 + 19

9

Cathy
Landry

5:00 pm CrossFit

3 + 15

Bike 15cal

10

Angey
Williams

12:00 PM CrossFit

3 + 0

10

Beth
Lee

5:00 am CrossFit

3 + 0

row

10

Stacey
Davis

5:00 am CrossFit

3 + 0

Bike instead of row