Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Metcon

Settings

Workout

Thursday

Warm-up

2 rounds
5 scap pull ups
100m run
5 push up down dog

Review movements

Metcon

Metcon (AMRAP - Rounds and Reps)

AMRAP 20

150' KB Farmers Carry AHAP
100m run
3-5 strict pull
8 DB Incline Press

Strict Pull Options
Weighted strict pull up
Strict pull up
Banded Strict Pull Up
Deep Ring Row

Cool Down

ROMWOD

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

Whiteboard:

Thursday, July 07, 2022

Male Clients

1

Ionatan
Soule

6:30 PM CrossFit

70 + 8

70lb KB 20lb PU

2

Jeff
Massie

4:30 PM CrossFit

11 + 2

Kb 53, Db 40, strict PU

3

Joe
Wojnarwsky

4:30 PM CrossFit

8 + 5

2x53lb FC, 2x50 IP, strict

4

Mauricio
Masili

5:00 AM CrossFit

8 + 0

Kb 53lb Db 30lb

5

Donnie
Henriques

5:30 PM CrossFit

7 + 280

6

Gene
Waldenmaier

6:00 AM CrossFit

7 + 0

6

Steven
Lopez

6:30 PM CrossFit

7 + 0

7

Alex
Jackson

4:30 PM CrossFit

8 + 10

Female Clients

1

Sarah
Gadilhe

5:30 PM CrossFit

8 + 5

2

Carmen
Thompson

4:30 PM CrossFit

8 + 0

15# DB, RR, 35# KB

3

Jennifer
Wiltshire

5:00 AM CrossFit

7 + 2

4

Kayla
Haley

5:30 PM CrossFit

7 + 0

5

Kimberly
Krohn

6:30 PM CrossFit

6 + 2

Deep RR

6

Lacy
McKinley

4:30 PM CrossFit

5 + 0

44# KB, ring rows, 20# DB incline bench