Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Back Squat

Hang Power Snatch

Metcon

Metcon

Settings

Workout

CF - 7/6/21

A:

200m run
into
3 sets
10 overhead squats w/ pvc
5 pvc pass throughs
:20 active squat hold

B: Back Squat (6x4 @74-78%)

C: Hang Power Snatch (3x20 @75/55; rest :90)

D: Metcon (Time)

2 rounds for time
20/15 cal row
16 dumbbell box step overs (50/35)
8 alt dumbbell hang snatch (50/35)

rest 2:00

Single dumbbell

E: Metcon (Time)

3 rounds for time:
30 air squat
20 push up
10 ttb

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

Whiteboard:

Tuesday, July 06, 2021

Male Clients

1

Daniel
Esborg

5:00 PM CrossFit

6 x 4 @ 365 lbs

2

Tyler
Parker

4:00 PM CrossFit

6 x 4 @ 330 lbs

3

_Stuart
Chandler

5:00 PM CrossFit

6 x 4 @ 275 lbs

3

Peter
Tiberio

6:00 PM CrossFit

6 x 4 @ 275 lbs

4

Brady
Killion

4:00 PM CrossFit

6 x 4 @ 255 lbs

4

JD
Mason

5:00 PM CrossFit

6 x 4 @ 255 lbs

2x245, 2x255, 2x265

4

Joel
Mason

5:00 AM CrossFit

6 x 4 @ 255 lbs

4

Justin
Schot

4:00 PM CrossFit

6 x 4 @ 255 lbs

4

Sean
Smith

5:00 AM CrossFit

6 x 4 @ 255 lbs

5

Jefferson
Adcock

11:30 AM CrossFit

6 x 4 @ 245 lbs

6

Andy
Wegman

11:30 AM CrossFit

6 x 4 @ 235 lbs

10 days off

7

Ben
Hanback

11:30 AM CrossFit

6 x 4 @ 225 lbs

7

Drew
Welch

5:00 AM CrossFit

6 x 4 @ 225 lbs

7

Michael
Harrington

5:00 AM CrossFit

6 x 4 @ 225 lbs

8

Ben
Chamser

7:00am CrossFit

6 x 4 @ 205 lbs

8

Voncha
Reddy

5:00 AM CrossFit

6 x 4 @ 205 lbs

185-195-205

9

Michael
Bernhard

5:00 AM CrossFit

6 x 4 @ 195 lbs

9

Steven
Murry

11:30 AM CrossFit

6 x 4 @ 195 lbs

Female Clients

1

Becca
Esborg

5:00 PM CrossFit

6 x 4 @ 195 lbs

1

Camille
Cline

11:30 AM CrossFit

6 x 4 @ 195 lbs

2

Christine
Smith

4:00 PM CrossFit

6 x 4 @ 185 lbs

2

Flor
Jalikis

5:00 AM CrossFit

6 x 4 @ 185 lbs

3

Jordan
Wylie

6:00 PM CrossFit

6 x 4 @ 175 lbs

3

Laura Lynn
Williams

4:00 PM CrossFit

6 x 4 @ 175 lbs

3

Ryan
Elizabeth ...

4:00 PM CrossFit

6 x 4 @ 175 lbs

4

Jessica
Dodd

11:30 AM CrossFit

6 x 4 @ 165 lbs

5

Suzette
Panton

7:00am CrossFit

6 x 4 @ 160 lbs

6

Kristina
Moore

5:00 PM CrossFit

6 x 4 @ 155 lbs

7

Sage
West

4:00 PM CrossFit

6 x 4 @ 145 lbs

Built up to 145

8

Morgan
Webb

7:00am CrossFit

6 x 4 @ 135 lbs

3@135, 3@140

9

Alaina
Hahnfeldt

6:00 PM CrossFit

6 x 4 @ 125 lbs

9

Analeigh
Chamser

6:00 PM CrossFit

6 x 4 @ 125 lbs

9

Danielle
Frances

6:00 PM CrossFit

6 x 4 @ 125 lbs

9

Tiffiny
Oakley

6:00 PM CrossFit

6 x 4 @ 125 lbs

10

Taylor Marie
Reid

7:00am CrossFit

6 x 4 @ 120 lbs

11

Private

6:00 PM CrossFit

6 x 4 @ 115 lbs

11

Kristen
Kerby Graves

5:00 AM CrossFit

6 x 4 @ 115 lbs

12

Lindsey
Garner

6:00 AM CrossFit

6 x 4 @ 105 lbs

13

Catherine
Yancy

5:00 PM CrossFit

6 x 4 @ 55 lbs

14

Laura
Kim

6:00 PM CrossFit

5 x 4 @ 115 lbs

1@135