Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Back Squat

Tailspin

Settings

Workout

7/15/19

Weightlifting

Back Squat

Back Squat

Alternating "On the Minute" x 12 (6 Rounds)
Odd Minutes - 3 Front Squats
Even Minutes - 6 Back Squats

Barbell - 66% of 3-Rep Back Squat

This is an increase of 3% from last week, and as a refresher, this is the same loading for *both* lifts. All squats are taken from the rack.

Week #1 - 60%
Week #2 - 63%
Week #3 - 66% (Today)

Metcon

Tailspin (AMRAP - Rounds and Reps)

AMRAP 14:
15 Thrusters
30 DU
15 C2B
30 DU

Barbell - 95/65

Extra work if you want an after WOD

Metcon (No Measure)

4 Unbroken Sets:
3 Dumbbell Power Cleans
3 Dumbbell Push Presses
2 Dumbbell Power Cleans
2 Dumbbell Push Presses
1 Dumbbell Power Clean
1 Dumbbell Push Press
*After each set, complete 15 GHD Sit-Ups.

Aim is to build to a heavy complex with the dumbbells. The entire (12) rep complex must be unbroken, with touch and go repetitions taking place on the power cleans with a single head of each dumbbell touching the ground. Rest as needed between sets, aiming to keep it to 2:00 or less.

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

Whiteboard:

Monday, July 15, 2019

Male Clients

1

Kyle
Baker

4:00 PM CrossFit

6 x 1 @ 225 lbs

2

Stephen
Kent

4:00 PM CrossFit

6 x 1 @ 205 lbs

3

Colby
Wollak

12:00 PM CrossFit

6 x 1 @ 190 lbs

4

Brandon
Hedrick

5:30 AM CrossFit

6 x 1 @ 185 lbs

4

Ryan
Snitker

4:00 PM CrossFit

6 x 1 @ 185 lbs

5

Evan
Mason

8:30AM CrossFit Class

6 x 1 @ 175 lbs

6

Hap
Clayton

8:30AM CrossFit Class

6 x 1 @ 165 lbs

6

Jay
Parkhurst

5:30 PM CrossFit

6 x 1 @ 165 lbs

7

Jason
Leach

12:00 PM CrossFit

6 x 1 @ 160 lbs

8

Kenny
Hastings

5:30 AM CrossFit

6 x 1 @ 155 lbs

9

Jonathan
Austin

5:30 AM CrossFit

6 x 1 @ 145 lbs

9

Jordan
Calhoun

5:30 AM CrossFit

6 x 1 @ 145 lbs

10

Bob
Swadley

8:30AM CrossFit Class

6 x 1 @ 135 lbs

10

Brent
Miller

8:30AM CrossFit Class

6 x 1 @ 135 lbs

10

Patrick
Mizzell

8:30AM CrossFit Class

6 x 1 @ 135 lbs

11

Al
Moody

5:30 AM CrossFit

6 x 1 @ 115 lbs

Light today

11

Derek
Halford

6:30 AM CrossFit

6 x 1 @ 115 lbs

11

Eric
Olinger

12:00 PM CrossFit

6 x 1 @ 115 lbs

11

Jim
Tuttle

6:30 AM CrossFit

6 x 1 @ 115 lbs

11

Joey
Hager

5:30 AM CrossFit

6 x 1 @ 115 lbs

11

Lee
Blackwelder

4:00 PM CrossFit

6 x 1 @ 115 lbs

11

Paul
Rafferty

5:30 AM CrossFit

6 x 1 @ 115 lbs

W Joey

12

Bernard
Tripp

6:30 AM CrossFit

6 x 1 @ 105 lbs

12

Ken
Buckstad

5:30 AM CrossFit

6 x 1 @ 105 lbs

12

Mike
Alfred

5:30 AM CrossFit

6 x 1 @ 105 lbs

12

Scott
Buckstad

5:30 AM CrossFit

6 x 1 @ 105 lbs

13

Chad
Malmstrom

5:30 AM CrossFit

60 x 6 @ 75 lbs

13

Brad
Topper

5:30 PM CrossFit

6 x 1 @ 75 lbs

13

Brett
Malmstrom

5:30 AM CrossFit

6 x 1 @ 75 lbs

14

King
of Verdict ...

12:00 PM CrossFit

6 x 1 @ 0 lbs

Bench @125 6 wide, 3 narrow

Female Clients

1

Cambell
Vander Haar

12:00 PM CrossFit

6 x 1 @ 160 lbs

2

Alyson
Knight

5:30 PM CrossFit

6 x 1 @ 135 lbs

2

Jill
Olinger

12:00 PM CrossFit

6 x 1 @ 135 lbs

135

2

Teeter
Miller

5:30 PM CrossFit

6 x 1 @ 135 lbs

3

Myra
Harmon

9:30 AM CrossFit

6 x 1 @ 130 lbs

4

Katie
Tuttle

4:00 PM CrossFit

6 x 1 @ 125 lbs

5

Jennifer
Eckard

9:30 AM CrossFit

6 x 1 @ 115 lbs

6

Rebecca
Karner

5:30 PM CrossFit

6 x 1 @ 95 lbs

7

JULIA
SILVA

9:30 AM CrossFit

6 x 1 @ 85 lbs

8

Alyssa
Baker

5:30 PM CrossFit

6 x 1 @ 75 lbs

8

Arden
Roderick

5:30 PM CrossFit

6 x 1 @ 75 lbs

8

chelsea
snitker

5:30 AM CrossFit

6 x 1 @ 75 lbs

9

Miranda
Morales

9:30 AM CrossFit

6 x 1 @ 70 lbs

10

Marissa
Hager

5:30 AM CrossFit

6 x 1 @ 65 lbs

10

Rhonda
Halford

6:30 AM CrossFit

6 x 1 @ 65 lbs

11

Toni
Pate

6:30 PM CrossFit

6 x 1 @ 55 lbs

12

Brittany
Miller

6:30 PM CrossFit

6 x 1 @ 45 lbs

3 front, x5 back squats per round

13

Cindy
Orr

8:30AM CrossFit Class

5 x 1 @ 100 lbs