Public Whiteboard

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Components

Metcon

Deadlift

Settings

Workout

Express Yourself

Warm-up

3:00 Cardio

then...

2 Sets:
10 Inchworms
5 single arm dumbbell RDLs (each side) (moderate)
5 single arm dumbbell suitcase deadlifts (each side) (moderate)

Metcon

Metcon (Time)

Complete For Time:
10-9-8-7-6-5-4-3-2-1
Burpee Dumbbell Deadlift (2x50s/35s)
*12/9 Calorie Assault Bike after each set (fast)

Weightlifting

Deadlift (2,2,2,2,2)

Deadlift

2 Deadlift @ 8/10 RPE Deadlift
2 Deadlift @ 8/10 RPE Deadlift
2 Deadlift @ 8/10 RPE Deadlift
2 Deadlift @ 9/10 RPE Deadlift
2 Deadlift @ 9/10 RPE Deadlift

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

Whiteboard:

Tuesday, July 12, 2022

Male Clients

1

Michael
Loring

CrossFit: 5:15 PM

10:47

2

Luke
Lister

CrossFit: 5:15 AM

14:01

3

PJ
Kearn

CrossFit: 6:15 PM

15:17

4

Brad
Robert

CrossFit: 6:15 AM

16:06

5

Keagan
Boyd

CrossFit: 5:15 PM

17:18

6

Chuck
Lambertz

CrossFit: 6:15 AM

17:35

7

Justin
Ferrell

CrossFit: 5:15 AM

19:01

8

Robert
Aldridge

CrossFit: 6:15 AM

21:48

9

Jerry
Sipe

CrossFit: 6:15 AM

23:43

unavoidable bathroom break at halfway point

10

Kale
Katt

CrossFit: 5:15 PM

18:51

DB suitcase DL (no burpee)

11

Jay
Lowell

CrossFit: 5:15 PM

29:15

#35 dl, 10 bke

Female Clients

1

Kayla
Garst

CrossFit: 6:15 PM

15:12

2

Monteene
Carter

Remote Athlete

15:48

3

Megan
Katt

CrossFit: 5:15 PM

17:50

4

Mallory
Robert

CrossFit: 5:15 AM

17:53

10cal and 40#

5

Amber
Lambertz

CrossFit: 5:15 PM

17:56

6

Private

CrossFit: 6:15 PM

18:00

7

Jolene
Pfeil

CrossFit: 5:15 PM

18:26

8

Candace
Lister

CrossFit: 5:15 AM

18:28

10 cal

9

Leah
Loring

CrossFit: 5:15 PM

19:37

10

Jenny
Bauer

CrossFit: 6:15 PM

24:16

Yikes!

11

Jill
Krier

CrossFit: 5:15 AM

19:37

#25

12

Teggan
Workman

CrossFit: 5:15 PM

21:12

25lbs

13

Sharon
Klima

CrossFit: 5:15 AM

22:05

15# db

14

Renata
Knox

CrossFit: 6:15 AM

24:10

6 cal bike