Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Deadlift

Metcon

Settings

Workout

The Punisher

Come dressed in something related to our character today (colors) or just something of heavy nerddom or be subject to character-based trivia. 5 burpees per incorrect answer.

Warm-up

200m Run
1:00 Jump Rope Practice
40 Step Back Lunges
15 GHD Hip Extensions
1:00 Calf Stretch / side
25 Air Squats
20 Banded Face Pulls
50 ft. Duck Walk
20 RKBS (heavy)

Strength

Deadlift (3-3-3-3-3-3-3)

15 minutes

Metcon

From Punisher Kills the Marvel Universe

Metcon (Time)

5 Rounds of:
6 Deadlifts (275/185)
12 Assault Bike Calories
24 Double Unders
*3 Pistols every mess up on the double unders.

*Thoughts: The Punisher has killed many people (DEADlift) and he uses all sorts of guns (pistols) to assault (assault bike!) them. The Double Unders and the mess up penalty are like his memory of his family's death- reminders to stay focused on the vengeance.

Scale for 24 Double Unders: 50 Single Unders
Scale for 3 Pistols: 3 Lunges holding back foot off floor OR 10 Lunges

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

Whiteboard:

Wednesday, July 17, 2019

Male Clients

1

Craig
Kreinest

5pm CrossFit

1 x 3 @ 405 lbs

1

Papi
Aka Teddy

8am CrossFit

1 x 3 @ 405 lbs

2

Adam
Gelfand

12pm CrossFit

1 x 3 @ 385 lbs

3

Connor
Miller 🍟 🍔

6pm CrossFit

1 x 3 @ 365 lbs

back tender today.

3

Izick
Espinoza

5pm CrossFit

1 x 3 @ 365 lbs

3

Nate
Cobb

12pm CrossFit

1 x 3 @ 365 lbs

3

Robby
Tabellija

12pm CrossFit

1 x 3 @ 365 lbs

3

Zachary
Schuessler

12pm CrossFit

1 x 3 @ 365 lbs

4

Fabricio
🦍

12pm CrossFit

1 x 3 @ 335 lbs

5

Andrés
Herrera

4pm CrossFit

1 x 3 @ 315 lbs

5

Jaimeson
Pollen

6pm CrossFit

1 x 3 @ 315 lbs

not feeling it today

5

Jake
White

6am CrossFit

1 x 3 @ 315 lbs

great work, did not get 325 though

6

Brad
Damon

6am CrossFit

1 x 3 @ 305 lbs

7

Private

6am CrossFit

1 x 3 @ 295 lbs

7

Marco
Quintero

5pm CrossFit

1 x 3 @ 295 lbs

7

Ramon
Ulloa

4pm CrossFit

1 x 3 @ 295 lbs

7

Ryan
Goderre

5pm CrossFit

1 x 3 @ 295 lbs

8

Bill
Curci

4pm CrossFit

1 x 3 @ 275 lbs

couldn't lift 295 :(

8

Eric
Otero

6pm CrossFit

1 x 3 @ 275 lbs

8

Kevin
Gelfand

6am CrossFit

1 x 3 @ 275 lbs

8

Mike
Tighe

12pm CrossFit

1 x 3 @ 275 lbs

8

Ron
Singer

6pm CrossFit

1 x 3 @ 275 lbs

9

Ashish
Grover

7am CrossFit

1 x 3 @ 255 lbs

Could do only 1@275

9

Chad
Baker

12pm CrossFit

1 x 3 @ 255 lbs

10

Mel
Nutter

7pm CrossFit

1 x 3 @ 230 lbs

11

Maurice
Anthon

8am CrossFit

1 x 3 @ 225 lbs

12

Jerry
James

8am CrossFit

1 x 3 @ 205 lbs

Could've gone a little heavier. Try 20# higher next time

13

Marcus
Alexander

7am CrossFit

1 x 3 @ 200 lbs

14

S.W
SHIM

12pm CrossFit

1 x 3 @ 185 lbs

15

Jonathan
McAlexander

12pm CrossFit

1 x 3 @ 165 lbs

16

Steven
Bui

7pm CrossFit

1 x 3 @ 156 lbs

17

Fernando
Jaimes

12pm CrossFit

1 x 3 @ 150 lbs

Female Clients

1

Maria
Mercado

6pm CrossFit

1 x 3 @ 250 lbs

2

Nicole
Schneider

4pm CrossFit

1 x 3 @ 245 lbs

3

Genesis
Dejesus

12pm CrossFit

1 x 3 @ 235 lbs

4

Laura
Ringgold

5pm CrossFit

1 x 3 @ 230 lbs

Should've gone heavier Reverse Grip

5

Heather
Spears

12pm CrossFit

1 x 3 @ 210 lbs

6

Melissa
Gomez

7am CrossFit

1 x 3 @ 205 lbs

6

Ruth
Rittermann

6am CrossFit

1 x 3 @ 205 lbs

happy with that :)

7

Private

4pm CrossFit

1 x 3 @ 202 lbs

8

Janis
Green

7am CrossFit

1 x 3 @ 195 lbs

8

Karli-Mae
Ochoa

7am CrossFit

1 x 3 @ 195 lbs

8

Lisa
Gift

5pm CrossFit

1 x 3 @ 195 lbs

9

kasey
stark

5pm CrossFit

1 x 3 @ 185 lbs

10

Alissa
Cobb

7am CrossFit

1 x 3 @ 170 lbs

11

Ana
Lozano

6pm CrossFit

1 x 3 @ 165 lbs

11

Private

6am CrossFit

1 x 3 @ 165 lbs

11

Lindsey
Hempy

6am CrossFit

1 x 3 @ 165 lbs

12

Gretchen
Otero

6pm CrossFit

1 x 3 @ 155 lbs

12

Sharon
Yoon 🦄

12pm CrossFit

1 x 3 @ 155 lbs

12

Tammy
Nguyen

7am CrossFit

1 x 3 @ 155 lbs

13

Tara
Larson

7am CrossFit

1 x 3 @ 135 lbs

14

Maxine
Sy

8am CrossFit

1 x 3 @ 115 lbs

15

Thuong
Ton

6am CrossFit

1 x 3 @ 85 lbs

16

Jaymee
Rivera

4pm CrossFit

1 x 3 @ 30 lbs