Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Power Snatch

Metcon

Settings

Workout

Thu 7-12-18

General Warm Up 2

D&B High Knees
10 Squats
D&B Butt Kickers
10 Lunges
D&B Bear Crawl
10 Push Ups
D&B Side Shuffle
10 Good Mornings
Arm and Shoulder Rotations
Banded Arm/Lat stretch from the rig
20 Band pass throughs & pull aparts

2: Power Snatch (12 EMOM )

Power Snatch

Min 1-4 : 3 reps
Min 5-9 : 2 reps
Min 10-12 : 1 rep

3: Metcon (AMRAP - Rounds and Reps)

AMRAP 18 min

8 Snatches (95/65)
10 Bar Facing Burpees
12 Cals Row

Scaled - 45/35
Int - 75/45
Rx - As Written
RX+ - 115/85

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

Whiteboard:

Thursday, July 12, 2018

Clients:

Clients

1

Casey
Craig

3:30 PM WOD

3 x 1 @ 215 lbs

2

Jake
Johnson

4:30 PM WOD

1 x 1 @ 205 lbs

3

Brandon
Kelly

3:30 PM WOD

1 x 1 @ 200 lbs

4

John
Richey

4:30 PM WOD

1 x 1 @ 195 lbs

4

Mike
McIntosh

5:30 PM WOD

1 x 1 @ 195 lbs

4

Steve
South

6:30 PM WOD

1 x 1 @ 195 lbs

4

Tiny
Unknown

5:30 PM WOD

1 x 1 @ 195 lbs

5

Steven
Deless

4:30 PM WOD

1 x 1 @ 185 lbs

5

Tyler
Wilson

5:30 PM WOD

1 x 1 @ 185 lbs

6

Curt
Wagner

3:30 PM WOD

2 x 1 @ 165 lbs

6

Perry
DeJoode

4:30 PM WOD

1 x 1 @ 165 lbs

7

Jason
Perrizo

6:30 PM WOD

1 x 1 @ 160 lbs

8

Josh
Hunt

4:30 PM WOD

1 x 1 @ 155 lbs

8

Thanh
Vo

5-7 AM Open Gym

1 x 1 @ 155 lbs

9

Alex
Przybylowski

5:30 PM WOD

1 x 1 @ 145 lbs

9

Caedmon
Blair

3:30 Open Gym

1 x 1 @ 145 lbs

9

Ryan
Wuest

12:00 PM WOD

1 x 1 @ 145 lbs

10

Aaron
Gerken

5:30 PM WOD

1 x 1 @ 135 lbs

10

Ben
Morehouse

4:30 PM WOD

1 x 1 @ 135 lbs

10

Boaz
Blair

3:30 Open Gym

1 x 1 @ 135 lbs

11

Chris
Rasmussen

5:30 PM WOD

2 x 1 @ 125 lbs

11

Michael
McCarthy

12:00 PM WOD

1 x 1 @ 125 lbs

11

Riley
Alfaqeeh

5:30 PM WOD

1 x 1 @ 125 lbs

105-125

12

TIMMY
Unknown

12:00 PM WOD

1 x 1 @ 120.5 lbs

13

Alexis
Shimada

4:30 PM WOD

1 x 1 @ 120 lbs

14

Nikki
Moore

3:30 Open Gym

1 x 1 @ 115 lbs

15

Ali
Virtue (Pa ...

9:30 AM WOD

1 x 1 @ 110 lbs

16

Gabriel
Darland

3:30 Open Gym

1 x 1 @ 106 lbs

17

Jon
Erickson

3:30 Open Gym

1 x 1 @ 105 lbs

17

Tim
Zuk

5:30 PM WOD

1 x 1 @ 105 lbs

18

Jenni
Bollmann

9:30 AM WOD

3 x 1 @ 95 lbs

18

Amy
Tooley

9:30 AM WOD

1 x 1 @ 95 lbs

18

Michael
George

5:30 PM WOD

1 x 1 @ 95 lbs

18

Nikki
Nelson

9:30 AM WOD

1 x 1 @ 95 lbs

19

Finlay
Riehl

12:00 PM WOD

1 x 1 @ 85 lbs

19

Jordan
Biehle

4:30 PM WOD

1 x 1 @ 85 lbs

19

Krista
Rogue

9:30 AM WOD

1 x 1 @ 85 lbs

20

Joyce
Kintz

6:00 AM WOD

1 x 1 @ 83 lbs

21

Halley
Parker

4:30 PM Basics

1 x 1 @ 80 lbs

22

Ashley
Zollman

9:30 AM WOD

1 x 2 @ 75 lbs

22

Michael
Brown

3:30 PM WOD

1 x 1 @ 75 lbs

23

Lindsay
Schramm

3:30 PM WOD

1 x 3 @ 70 lbs

24

Sarah
Taylor-Green

5:30 PM WOD

3 x 1 @ 65 lbs

24

Andrea
Fugate

3:30 PM WOD

1 x 1 @ 65 lbs

24

Bensen
Craig

3:30 PM WOD

1 x 1 @ 65 lbs

24

Jenny
Ammon

12:00 PM WOD

1 x 1 @ 65 lbs

24

Maria
Arellano

3:30 PM WOD

1 x 1 @ 65 lbs

25

janiva
Lomas

4:30 PM WOD

1 x 1 @ 55 lbs

26

Ona
Lisa Wolcott

12:00 PM WOD

3 x 1 @ 50 lbs

26

Teddi
Tate

4:30 PM Basics

1 x 1 @ 50 lbs

26

Tori
Shine

3:30 PM WOD

1 x 1 @ 50 lbs

27

Liz
Marik

5:30 PM WOD

1 x 1 @ 45 lbs

28

Valerie
Costa

6:30 PM WOD

1 x 8 @ 35 lbs

worked on form - Thanks Ali :)

29

Krista
Sites

5:30 PM WOD

1 x 105 @ 0 lbs