Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Deadlift

Metcon

Metcon

Front Squat

Metcon

Shoulder Press

Settings

Workout

main wod

Main WOD

A: Deadlift (5x3 @ 31x1 60-70%)

Deadlift

Rest 60-90sec minimum between each set.

B: Metcon (AMRAP - Rounds and Reps)

12min AMRAP

30 Double Unders

20 Air Squat

10 Pull-up

Rx+ w/ Vest (#20/#15)

C: Metcon (AMRAP - Reps)

3 x 8-12
Strict dips
or
CGPU
Rest 90s b/t

Team training

A: Metcon (No Measure)

3 sets of
5 Goblet squats- moderate
30s banded front rack / side
30s wrist stretch

B: Front Squat (3 x 4 @ 31X1 , add 5-10#)

Front Squat

C: Metcon (Time)

5 rounds for time of
400m run
5 squat clean thrusters
135/95 - add 10# /round
15 C2B pull ups - UB is goal

22 min cap - scale weight or reps as needed to get all 5 rounds....or just go fast

D: Shoulder Press (1 x 3 AHAP in 3 min)

Shoulder Press

Once you finish the 5 rounds you will go immediately into press
You have 3 min to establish a 3RM

Accessory Work

A: Metcon (No Measure)

3 sets of
Frog stance to press x 5
20 hollow rocks
Jefferson curl x 5 w/bar

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

Whiteboard:

Monday, July 17, 2017

Male Clients

1

Fahad
Al-Wetaid

6:45 PM CrossFit

5 x 3 @ 265 lbs

225 to 265

2

Martin
stringer

6:45 PM CrossFit

5 x 3 @ 245 lbs

3

Paul
Schopp

5:30 PM CrossFit

5 x 3 @ 235 lbs

235,235,245,255,265 Goofed on first set and did 5

3

Warren
Gawlik

4:30 PM CrossFit

5 x 3 @ 235 lbs

4

Aaron
Johnston

4:30 PM CrossFit

5 x 3 @ 225 lbs

4

Dave
Mosher

9:00 AM CrossFit

5 x 3 @ 225 lbs

4

Private

4:30 PM CrossFit

5 x 3 @ 225 lbs

4

Ken
Borst

11:30 AM CrossFit

5 x 3 @ 225 lbs

4

Tom
Holt

4:30 PM CrossFit

5 x 3 @ 225 lbs

5

Joseph
Easly

5:30 PM CrossFit

5 x 3 @ 215 lbs

6

Private

5: 30 AM CrossFit

5 x 3 @ 205 lbs

7

Mikhail
Garibov

6:45 PM CrossFit

5 x 3 @ 195 lbs

8

bill
hall

6:30 AM CrossFit

5 x 3 @ 185 lbs

9

Alex
Matsuda

5: 30 AM CrossFit

5 x 3 @ 165 lbs

9

Jeremy
Rigdon

4:30 PM CrossFit

5 x 3 @ 165 lbs

Double underhand grip

10

Kush
Pathak

9:00 AM CrossFit

5 x 3 @ 155 lbs

first rd 135, 2-3 rd 145, last 2 155

10

Private

9:00 AM CrossFit

5 x 3 @ 155 lbs

11

Pranit
Sonavani

6:45 PM CrossFit

5 x 3 @ 85 lbs

40 lb on 4th and 5th set

12

Fred
Peterson

4:30 PM CrossFit

4 x 3 @ 195 lbs

12

Joe
Vithayathil

11:30 AM CrossFit

4 x 3 @ 315 lbs

12

Andy
Mount

6:30 AM CrossFit

3 x 3 @ 225 lbs

12

Chris
Pearcey

6:30 AM CrossFit

3 x 3 @ 275 lbs

12

Andrew
Yancy

5:30 PM CrossFit

2 x 3 @ 315 lbs

235,255,275, 2x315 tempo

12

Jason
Martin

4:30 PM CrossFit

2 x 3 @ 215 lbs

12

Jay
Davis

6:30 AM CrossFit

2 x 3 @ 205 lbs

31x1 tempo

12

Tim
Larkin

9:00 AM CrossFit

1 x 3 @ 215 lbs

Female Clients

1

Katelin
Turner

6:45 PM CrossFit

5 x 3 @ 215 lbs

2

Elheese
Taylor

6:45 PM CrossFit

5 x 3 @ 175 lbs

175#

2

Rana
Schnaubelt

4:30 PM CrossFit

5 x 3 @ 175 lbs

3

Colette
Matsuda

5: 30 AM CrossFit

5 x 3 @ 165 lbs

3

Katie
Wurzbach-L ...

5: 30 AM CrossFit

5 x 3 @ 165 lbs

1x145, 1x155, 1x165 (3 sec tempo)

4

Ali
Levy

6:45 PM CrossFit

5 x 3 @ 155 lbs

5

Kate
Kauffman

5: 30 AM CrossFit

5 x 3 @ 145 lbs

1 @ 135#, 4 @ 145#

6

Casey
Pierson

4:30 PM CrossFit

5 x 3 @ 135 lbs

back is tight.

6

Rachael
Henry

4:30 PM CrossFit

5 x 3 @ 135 lbs

7

Ava
Streater

6:45 PM CrossFit

5 x 3 @ 115 lbs

7

Piper
Huber

6:45 PM CrossFit

5 x 3 @ 115 lbs

31x1

8

Teresa
Morescalchi

5: 30 AM CrossFit

5 x 3 @ 105 lbs

9

Alissa
Tseu

5:30 PM CrossFit

5 x 3 @ 85 lbs

10

Kristen
Brastad

5:30 PM CrossFit

5 x 3 @ 75 lbs

1x1 @ 95lbs

11

Jody
Odowick

4:30 PM CrossFit

5 x 3 @ 70 lbs

12

Anu
Balu

6:30 AM CrossFit

3 x 3 @ 165 lbs

12

Su
Sparhawk

6:30 AM CrossFit

3 x 3 @ 155 lbs