Public Whiteboard

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Components

Metcon

Metcon

Split Jerk

Snatch

Clean

Metcon

Settings

Workout

Mon

Main WOD

A: Metcon (AMRAP - Rounds and Reps)

AMRAP 12 of
200m run (! rep)
20 wallball UB
15 box jumps 24/20
10 push press 95/65

On the PP, focus on hips back and loading heels each rep

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 12 of
300m row
15 KB swing 70/53 full OH
10 C2B pull ups

Team training

A: Split Jerk (Build to a 3 rep @ 85% max)

Split Jerk

B: Snatch (Build to a 3 rep @ 85% max)

Snatch

C: Clean (Build to a 3 rep @ 85% max)

Clean

D: Metcon (Time)

3 rounds for time of
50 DUs
20 back squats 135/95
10 HSPU

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

Whiteboard:

Monday, July 20, 2015

Male Clients

1

Joey
King

4:30 PM CrossFit

3 + 41

2

Rich
Roskopf

4:30 PM CrossFit

3 + 36

1st

3

Dean
Durfee

8:45 AM CrossFit

3 + 33

4

Joe
Vithayathil

11:30 AM CrossFit

3 + 24

5

Les
Davis

5: 30 AM CrossFit

3 + 20

6

John
Rogacki

11:30 AM CrossFit

3 + 14

7

Scott
Boss

5: 30 AM CrossFit

3 + 13

8

Ken
Borst

11:30 AM CrossFit

3 + 6

9

HP
Park

4:30 PM CrossFit

3 + 4

10

Rob
D'Angelo

5: 30 AM CrossFit

3 + 1

Vacation sucks!

10

Tom
Holt

4:30 PM CrossFit

3 + 1

11

Chris
Pearcey

8:45 AM CrossFit

3 + 0

UB was killer

11

Mathew
Warren

5: 30 AM CrossFit

3 + 0

2nd Metcon

11

Thomas
Arm

4:30 PM CrossFit

3 + 0

11

Tim
Lichatowich

6:30 PM CrossFit

3 + 0

12

Bruce
Barnes

4:30 PM CrossFit

2 + 36

12

Robert
Ball

6:30 AM CrossFit

2 + 36

13

Jonathan
Bermudez

8:45 AM CrossFit

2 + 7

14

Kim
Pallister

5: 30 AM CrossFit

3 + 30

1 min airdyne + 20 wb + 10t2b + 5 hspu

15

Zosimo
Lopez

6:30 PM CrossFit

3 + 1

16

Dave
Mosher

8:45 AM CrossFit

3 + 0

airdyne, 75# PP

16

Jason
Martin

4:30 PM CrossFit

3 + 0

15lb wb, rest RX

16

Private

11:30 AM CrossFit

3 + 0

17

Jens
Deppe

6:30 AM CrossFit

2 + 46

(+20 + 10) KB #16 PP #75

18

Ram
Hernandez

6:30 AM CrossFit

2 + 43

75lb push press

19

Private

5: 30 AM CrossFit

2 + 37

20

Fred
Peterson

4:30 PM CrossFit

2 + 0

Rx weight. Couldn't do WB UB

20

Jeremy
Rigdon

4:30 PM CrossFit

2 + 0

14# WB

Female Clients

1

Christine
Ford

5: 30 AM CrossFit

3 + 27

2

Cathy
Doyle

11:30 AM CrossFit

3 + 0

2

Haley
Bury

6:30 PM CrossFit

3 + 0

2

Rana
Schnaubelt

4:30 PM CrossFit

3 + 0

The run sucked

3

Dawna
Graham

11:30 AM CrossFit

2 + 36

4

Anne
Shapira

8:45 AM CrossFit

3 + 0

10 lb WB 55 lb PP

4

Lindsay
Durfee

8:45 AM CrossFit

3 + 0

10lb wall ball 65lb PP

4

Sarah
Holman

4:30 PM CrossFit

3 + 0

Step-ups. Finished rd 3 @ 11:15

5

Teresa
Morescalchi

5: 30 AM CrossFit

2 + 35

14# ball first round 14# &10# 2 nd 14# 3 Ed 55# bar

6

Lisa
Romary

8:45 AM CrossFit

2 + 6

8 lbs

7

Deb
Reser

4:30 PM CrossFit

2 + 0

10#...over heated...dizzy