Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

CG Deadlift

Metcon

Settings

Workout

CF - 7/13/22

A:

emom 6

Min 1 - :30 row
Min 2 - 5 Box Jump to depth drop

B: CG Deadlift (5x3 - build to heavy 3 in 5 sets)

C: Metcon (No Measure)

c1) 3 x 10-14 alt Pistols ; rest :60
c2) 3x 10-14 back ext; rest :60

Use a band, a post, or a bench if not proficient in pistols

D: Metcon (5 Rounds for time)

Waterfall start
GPP
Every 3 min x 15 minute
9/7 cal bike erg
9 deadlift 135/95
9 hspu

Comp
Every 3 min x 15 minute
9/7 cal echo
9 deadlift 185/135
9 s. hspu

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

Whiteboard:

Wednesday, July 13, 2022

Male Clients

1

Alex
Adkins

5:00 AM CrossFit

1 x 3 @ 455 lbs

#reversegrip

2

Bradd
Hughes

5:00 PM CrossFit

2 x 3 @ 405 lbs

2

_Stuart
Chandler

4:00 PM CrossFit

1 x 3 @ 405 lbs

275-315-365-385-405

3

David
Lewis

6:00 PM CrossFit

3 x 3 @ 365 lbs

275/315/365x3

3

Chris
Weber

6:00 PM CrossFit

1 x 3 @ 365 lbs

3

David
Olsen

7:00am CrossFit

1 x 3 @ 365 lbs

4

Drew
Welch

5:00 PM CrossFit

1 x 3 @ 355 lbs

315, 325, 335, 345, 355

4

Luke
Wylie

5:00 PM CrossFit

1 x 3 @ 355 lbs

4

Voncha
Reddy

11:30 AM CrossFit

1 x 3 @ 355 lbs

275-295-315-335-355

5

Luke
Frauhiger

5:00 PM CrossFit

1 x 3 @ 345 lbs

6

Gavin
Reid

7:00am CrossFit

5 x 3 @ 325 lbs

7

Justin
Schot

4:00 PM CrossFit

1 x 3 @ 315 lbs

8

Ben
Hanback

11:30 AM CrossFit

1 x 3 @ 295 lbs

9

David
Abee

6:00 PM CrossFit

5 x 3 @ 275 lbs

10

Tom
Daniel

6:00 AM CrossFit

1 x 3 @ 245 lbs

Female Clients

1

Becca
Esborg

5:00 PM CrossFit

1 x 3 @ 255 lbs

2

Colette
SavageJones

5:00 AM CrossFit

1 x 3 @ 245 lbs

3

Lauren
Gardner

7:00am CrossFit

1 x 3 @ 230 lbs

4

Laura Lynn
Williams

11:30 AM CrossFit

1 x 3 @ 225 lbs

5

Kristen
Kerby Graves

7:00am CrossFit

4 x 3 @ 200 lbs

5

Morgan
Webb

4:00 PM CrossFit

1 x 3 @ 200 lbs

6

Ashleigh
Rivera

5:00 PM CrossFit

1 x 3 @ 180 lbs

7

Viviana
Gutierrez

6:00 AM CrossFit

1 x 3 @ 165 lbs

8

Taylor Marie
Reid

6:00 AM CrossFit

1 x 3 @ 145 lbs

9

Melinda
Henderson

6:00 AM CrossFit

1 x 3 @ 125 lbs

10

Catherine
Yancy

5:00 PM CrossFit

1 x 3 @ 100 lbs