Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Deadlift

Metcon

Clean and Jerk

Clean and Jerk

Metcon

Metcon

Metcon

Settings

Workout

Fri

Main WOD

Deadlift (Build to a 3 rep in 20 min)

Deadlift

Metcon (AMRAP - Rounds and Reps)

As a 2 person team
AMRAP 10 of
100m run
5 bench press Avg BW
1 person runs
1 person does bench
Once both are complete , switch and repeat... that is 1 round

Team training

Clean and Jerk (Build to a heavy 1 rep in 15 min)

Clean and Jerk

Clean and Jerk (EMOM 8 x 1 @ 70%+)

Clean and Jerk

Metcon (Time)

For time

30 cal row
15 front squats 165/115
20 cal row
10 front squats 185/135
10 cal row
5 front squats 205/155
Squats from floor

Accessory Work

Metcon (AMRAP - Reps)

BF pull up clusters
ex- 5.5.5 x 3
Rest 10s b/t
Rest 2 min b/t sets

Metcon (Distance)

20m OH KB lunges 35/26
1 KB each hand
3 sets

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

Whiteboard:

Friday, July 08, 2016

Male Clients

1

Rob
Boek

5: 30 AM CrossFit

1 x 3 @ 435 lbs

2

Dean
Durfee

6:45 PM CrossFit

1 x 3 @ 415 lbs

3

Joe
Vithayathil

4:30 PM CrossFit

1 x 3 @ 410 lbs

5 lb 3 rep PR

4

Mathew
Warren

5: 30 AM CrossFit

1 x 3 @ 385 lbs

5

Dave
Anderson

4:30 PM CrossFit

1 x 3 @ 375 lbs

5

Private

4:30 PM CrossFit

1 x 3 @ 375 lbs

5

Tom
Holt

4:30 PM CrossFit

1 x 3 @ 375 lbs

6

Aaron
Johnston

4:30 PM CrossFit

1 x 3 @ 365 lbs

6

Joe
Rayburn

6:45 PM CrossFit

1 x 3 @ 365 lbs

6

Jonathan
Bermudez

5: 30 AM CrossFit

1 x 3 @ 365 lbs

7

DAVE
RASMUSSEN

11:30 AM CrossFit

1 x 3 @ 355 lbs

8

Fred
Peterson

11:30 AM CrossFit

1 x 3 @ 340 lbs

8

Ken
Borst

11:30 AM CrossFit

1 x 3 @ 340 lbs

9

Chris
Pearcey

6:30 AM CrossFit

1 x 3 @ 325 lbs

Did 1 at 340, failed on second rep.

9

Jeremy
Rigdon

4:30 PM CrossFit

1 x 3 @ 325 lbs

10

Daniel
Thompson

8:45 AM CrossFit

1 x 3 @ 315 lbs

10

David
Fisher

5: 30 AM CrossFit

1 x 3 @ 315 lbs

11

Scott
Boss

5: 30 AM CrossFit

1 x 3 @ 295 lbs

12

Scott
Vernon

11:30 AM CrossFit

1 x 3 @ 285 lbs

13

Andy
Lowrey

11:30 AM CrossFit

1 x 3 @ 275 lbs

13

David
Benson

11:30 AM CrossFit

1 x 3 @ 275 lbs

13

Jens
Deppe

6:30 AM CrossFit

1 x 3 @ 275 lbs

14

Sean
Beall

11:30 AM CrossFit

1 x 3 @ 255 lbs

15

Dave
Mosher

8:45 AM CrossFit

1 x 3 @ 245 lbs

16

Bill
Hoppe

6:30 AM CrossFit

1 x 3 @ 230 lbs

17

Alex
Matsuda

5: 30 AM CrossFit

1 x 3 @ 210 lbs

18

Jason
Roraback

4:30 PM CrossFit

1 x 3 @ 205 lbs

18

Kush
Pathak

5:30 PM CrossFit

1 x 3 @ 205 lbs

Female Clients

1

Katelin
Turner

8:45 AM CrossFit

1 x 3 @ 265 lbs

2

Rana
Schnaubelt

4:30 PM CrossFit

1 x 3 @ 230 lbs

3

Christine
Ford

11:30 AM CrossFit

1 x 3 @ 225 lbs

3

Dawna
Graham

11:30 AM CrossFit

1 x 3 @ 225 lbs

3

Haley
Bury

6:45 PM CrossFit

1 x 3 @ 225 lbs

3

Private

11:30 AM CrossFit

1 x 3 @ 225 lbs

3

Private

6:45 PM CrossFit

1 x 3 @ 225 lbs

4

Erin
Rabidoux

5:30 PM CrossFit

1 x 3 @ 215 lbs

4

Krysta
Besser

8:45 AM CrossFit

1 x 3 @ 215 lbs

5

Colette
Matsuda

5: 30 AM CrossFit

1 x 3 @ 205 lbs

5

Katie
Wurzbach-L ...

5: 30 AM CrossFit

1 x 3 @ 205 lbs

6

Chelsea
Kilway

5:30 PM CrossFit

1 x 3 @ 185 lbs

6

Cheri
Lebrun

5: 30 AM CrossFit

1 x 3 @ 185 lbs

6

Katie
HIlgemann

5: 30 AM CrossFit

1 x 3 @ 185 lbs

7

Karol
Anderson

4:30 PM CrossFit

1 x 3 @ 175 lbs

7

Laura
Liu

6:30 AM CrossFit

1 x 3 @ 175 lbs

7

Lindsay
Durfee

8:45 AM CrossFit

1 x 3 @ 175 lbs

7

Lisa
Romary

8:45 AM CrossFit

1 x 3 @ 175 lbs

7

Teresa
Morescalchi

5: 30 AM CrossFit

1 x 3 @ 175 lbs

8

Ali
Levy

6:30 AM CrossFit

1 x 3 @ 165 lbs

8

Jessica
Riordan

6:45 PM CrossFit

1 x 3 @ 165 lbs

9

Keesa
Garcia

5:30 PM CrossFit

1 x 3 @ 160 lbs

10

Deb
Reser

4:30 PM CrossFit

1 x 3 @ 155 lbs

working on form

11

Adrienne
Ashmanskas

5: 30 AM CrossFit

1 x 3 @ 145 lbs

12

Su
Sparhawk

6:30 AM CrossFit

1 x 3 @ 125 lbs

13

Julie
Peterson

11:30 AM CrossFit

1 x 3 @ 120 lbs

13

Kelsae
Stentzel

8:45 AM CrossFit

1 x 3 @ 120 lbs

14

Shannon
Wiltz

8:45 AM CrossFit

1 x 3 @ 105 lbs